Simple breathing exercise for stress relief
”Fight or flight”
Stress is a natural part of life. That said, we’re increasingly struggling to reduce the day-to-day stress we face. Since time immemorial, we have depended on our access to adrenaline – the hormone behind what’s referred to as our “fight or flight” response. This is something that we needed when we lived on food that we hunted ourselves and that could put us in danger. In order to survive, body and mind needed to be ready to act and deliver energy quickly if needed. Adrenaline is produced by activating the sympathetic nervous system. In turn, adrenaline causes the heart to beat faster, the trachea to contract, and muscles to become more elastic. In this way, we were able to deal with life-threatening situations and come out the other side. In addition, blood sugar levels rise and we become more mentally alert as the brain is given access to plenty of sugar. The body’s stress reaction has an adverse effect on the immune system. This didn’t pose a major problem in ancient times when stress occurred only in rare, acute situations. Today this system helps us to perform better when giving a public performance or during an exam, enabling us to be at the top of our game both physically and mentally.
Chronic stress is harmful to health
The problem comes in exposure to constant stress, which is so common nowadays. This results in the release of another stress hormone: cortisol. If stress continues, there’s a risk of long-term elevated cortisol levels. When we don’t give ourselves time to recover, the brain continues to request that the adrenal glands produce more cortisol. This results in cortisol levels that are too high, increasing the risk of physical and mental illness such as cardiovascular disease, infection, anxiety, and depression, as well as premature ageing with a risk of a shorter life.
Chronic stress has also been shown to have a highly detrimental effect on our brain cells and the brain, especially in areas that control memory and emotions. For example, long-term stress is believed to stop the formation of new brain cells, in contrast to exercise and mental training, which have a stimulating effect.
The sympathetic and parasympathetic nervous system
The sympathetic nervous system is triggered at times of stress. It prepares us for our fight or flight response with physical symptoms such as palpitations, shortness of breath, and high blood pressure. In contrast to the sympathetic nervous system, the parasympathetic nervous system can calm the body by, for example, making the heart beat more slowly and reducing respiratory rates and blood pressure.
Deep breathing is good for the brain
The American physician, cardiologist and Harvard Medical School professor Herbert Benson has researched whether meditation can activate the parasympathetic nervous system. He found that people who meditate can have a physical response that activates the parasympathetic nervous system and calms body and mind, helping to lower the heart rate and blood pressure. The key to this relaxation response is breathing. Simple deep breathing exercises can achieve the same effect and calm both body and mind in stressful situations. At the same time, the regular use of this technique can have a preventative effect. Deep breathing exercises activate the diaphragm and vagus nerve, which are linked to the relaxation centre in the brain. In addition, blood oxygen levels rise, which in turn sends a signal to the brain to reduce the production of stress hormones, helping us to feel calmer. These exercises take only a few minutes and are easy to do almost anywhere. When we were children, this was a natural way to breathe. Nowadays, many of us breathe more superficially using the rib cage, which means that we’re not using the entire capacity of our lungs. This increases the risk of more worry and anxiety.
Simple deep breathing exercise for acute stress relief:
1. Sit or lie down comfortably.
2. Place one hand on your stomach.
3. Breathe in through the nose and out through the nose or mouth.
4. Breathe in and feel how the abdomen expands while the rib cage remains still.
Count slowly to 4.
5. Hold your breath and count to 4.
6. Slowly breathe out and count to 4. Feel how the abdomen goes back.
7. Hold your breath after breathing out and count to 4.
8. Continue this until you feel less stressed.
My advice:
When acute stress relief is needed, simple breathing exercises are very effective. A few minutes can make a big difference. Doing this exercise for five to ten minutes each day can provide a helpful preventative effect. Breathing exercises are one of the very best methods for managing acute and long-term stress.
