By Dr. Ajai Kumar Sonkar
Renowned scientist Dr. Ajai Kumar Sonkar explains that one of the greatest health challenges of modern civilization is not merely stress, but a nervous system that remains permanently locked in fight-or-flight mode. While this biological response evolved to protect human beings from immediate danger, today’s threats are often psychological rather than physical. As a result, millions of people unknowingly live in a state of chronic biological alarm.
Dr. Sonkar reveals that the human brain does not always distinguish between a real physical threat and a perceived emotional one. Negative news, continuous exposure to conflict, workplace pressure, financial insecurity, unhealthy relationships, and excessive digital stimulation repeatedly activate the sympathetic nervous system. The brain responds by releasing stress hormones such as adrenaline and cortisol, preparing the body to either fight or flee.
In this condition, the heart beats faster, breathing becomes shallow, muscles remain tense, digestion slows down, sleep becomes disturbed, and the immune system gradually weakens. If this state continues for months or years, it contributes to anxiety, depression, hypertension, cardiovascular diseases, metabolic disorders, and premature ageing.
According to Dr. Sonkar, the solution is not to force the mind to “be calm.” The brain cannot simply switch off the fight-or-flight response through willpower alone. Instead, it must receive repeated biological signals that the environment is safe.
Slow diaphragmatic breathing is one of the simplest and most scientifically proven methods to restore calmness. A longer exhalation activates the parasympathetic nervous system—the body’s natural “rest and repair” mechanism. Within minutes, heart rate begins to slow, blood pressure declines, and stress hormone production reduces.
Mindfulness meditation offers another powerful approach. By quietly observing the breath, bodily sensations, and thoughts without judgment, individuals gradually reduce overactivity in the brain’s fear centres while strengthening regions responsible for emotional balance, attention, and rational decision-making.
Dr. Sonkar further explains that the biology of the human body constantly responds to facial expressions, spoken words, sounds, and even visual experiences. A gentle smile, compassionate communication, positive conversations, uplifting music, and peaceful natural surroundings all serve as biological messages of safety. Even a deliberate smile can initiate subtle physiological changes that support emotional recovery.
Nature itself is one of humanity’s oldest healers. Time spent near rivers, forests, gardens, or open landscapes lowers stress hormones and restores mental balance. Likewise, regular physical activity helps the body metabolize excess stress hormones that accumulate during prolonged psychological tension.
Equally important is meaningful human connection. Supportive conversations, kindness, empathy, and affection activate neural pathways associated with trust and safety. The human nervous system has evolved not only to survive danger but also to heal through social bonding.
Dr. Sonkar points out that modern society often unknowingly trains the brain to remain in constant vigilance. Continuous consumption of disturbing news, violent entertainment, hostile discussions, and digital overload repeatedly reinforces the biological expectation of danger. Consequently, many individuals remain physiologically prepared for threats that never actually arrive.
“The nervous system is continuously listening,” says Dr. Sonkar. “It listens not only to our thoughts but also to our words, the conversations around us, the images we repeatedly watch, and the emotional atmosphere we live in. Every positive experience becomes biological information that teaches the brain it is safe.”
He emphasizes that true calmness is not merely a psychological feeling but a measurable biological state. When safety signals repeatedly reach the brain, the nervous system shifts from survival mode into healing mode. Heart rhythm stabilizes, immunity improves, digestion normalizes, sleep deepens, and the brain becomes capable of clearer thinking, compassion, creativity, and resilience.
Dr. Sonkar concludes that humanity’s future health depends not only on better medicines but also on creating environments that continually communicate safety, hope, compassion, and positivity. The brain follows the biology of its surroundings. If we wish to build healthier individuals and a more peaceful society, we must first teach our nervous systems that the world is once again a safe place in which to live.