The incidence of chronic disorders, particularly autoimmune diseases, is on the rise. While many factors contribute to this increase, one stands out: chronic stress. The good news? Stress is something we can manage and reduce, significantly impacting our health.
First, it's essential to understand that not all stress is harmful. In fact, stress can be categorized into two types: good stress (eustress) and bad stress (distress). Both types of stress trigger physiological and psychological responses in the body, but their effects and how we perceive them can be quite different.
Good stress motivates and energizes you. It often arises from positive or exciting challenges that push you to grow, learn, or achieve something. It can stimulate creativity and productivity, improve cardiovascular health and boost mental well-being or enhance focus and performance. It is generally short-term and perceived as within our coping abilities. It keeps us alert, engaged, and driven, contributing to personal growth and achievement. It's the kind of stress that makes life exciting and fulfilling.
Bad stress overwhelms and drains you. It occurs when stressors are perceived as threatening or beyond your ability to cope. It is typically long-term and can have detrimental effects on both physical and mental health. It can lead to burnout, anxiety, and physical health problems such as a weakened immune system and chronic health conditions such as Hashimoto's. So, while stress can be a positive force in our lives, chronic stress is an important factor in the development of poor health and it's essential to find a way to address it.
Identifying and Limiting Sources of Stress
The most straightforward way to address stress is by eliminating its source. However, this isn't always practical. Still, it's worth exploring whether you can limit your exposure to stress. Is a specific situation or person causing your stress? Sometimes, creative problem-solving can help you avoid or change the stressful circumstances.
Building Stress Resilience
Another effective approach is to increase your resilience to stress. This involves recognizing when you're starting to feel stressed and changing your reaction to it. One of the best methods to build stress resilience is through slow and controlled breathing. It's simple and highly effective.
Before diving into the technique, let's briefly discuss why it works—it’s grounded in science, not just a feel-good practice.
- Activation of the Parasympathetic Nervous System (PNS): Slow breathing stimulates the vagus nerve, which promotes relaxation and counteracts the stress response. This helps balance the "fight or flight" response managed by the sympathetic nervous system (SNS), reducing the release of cortisol, the stress hormone.
- Reduction in Sympathetic Nervous System Activity: Lower SNS activity means less production of stress hormones, including cortisol.
- Modulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis: Controlled breathing helps regulate the HPA axis, leading to decreased cortisol levels.
- Decreased Heart Rate and Blood Pressure: These physiological changes signal to the body that it is in a relaxed state, further reducing the need for cortisol production.
- Improved Oxygen and Carbon Dioxide Balance: Proper oxygenation and a balanced pH level reduce overall physiological stress, thereby lowering cortisol release.
The evidence is clear: slow and controlled breathing has a profound physiological effect on the mechanisms that control stress.
Practicing Controlled Breathing
There are many methods for controlled breathing, but here’s one of the simplest and most effective:
- Find a Quiet Place: Choose a spot where you won’t be distracted for a few minutes.
- Get Comfortable: Sit or stand in a comfortable position.
- Close Your Eyes: This helps you focus inward.
- Place a Hand on Your Abdomen: This ensures you’re breathing deeply and engaging your diaphragm.
- Inhale Slowly: Breathe in through your nose for a count of four, expanding your abdomen as you do.
- Exhale Slowly: Breathe out through your mouth for a count of four. Once you’re comfortable with this rhythm, you can lengthen your exhale to a count of six.
If you want to enhance your practice, you can add a short affirmation to your breathes. Try the following:
- During your inhalation: 'Breathing in, I clear my mind'
- During your exhalation: 'Breathing out, I relax my body'
If your mind starts to wander, acknowledge the thoughts with kindness and bring your focus back to your breath.
Practicing this simple technique regularly can help you manage stress more effectively, improving your overall health and well-being, and bring back a bit of joy into your life.
Remember, while we may not eliminate all sources of stress, building resilience through practices like controlled breathing can make a significant difference in our lives. Let's take control of our stress to foster better health and vitality.