A Breath of Stress-Free Fresh Air

The one constant in our lives seems to be stress, we can easily develop diseases because of it, adhere to old mental blocks inspired by it, and lose sight of our journey with Reshape the Nation to better health and weight loss.

Stress is not a well-oiled machine—it comes erratically like a thief in the night, when you’re least expecting it, causing extreme disarray to your parasympathetic nervous system (responsible for homeostasis, relaxation, and repair) and activating your sympathetic “fight-or-flight” system (think raised blood pressure, heart rate, shortness of breath, and tension headaches—Oh My!!).

Remember the feeling you had of almost getting into a car accident when another driver cut you off? You probably tensed up with white-knuckles, gripping the steering wheel and broke a sweat. Or have you gotten so angry or frustrated lately that you wanted to scream and throw something or bawl your eyes out?  Well, that’s your sympathetic nervous system response.

Your body is constantly responding from one of your two nervous systems: sympathetic or parasympathetic. One is responsible for helping you survive, and the other aides the body in rest and repair.  The problem with the sympathetic nervous system is that because it’s a knee-jerk bodily response, any time you are jolted by unwarranted stress (ie: dieting, exercise and fighting the urge to eat everything in sight), your body reacts as though it’s life-or-death, which is really taxing on the nervous system as a whole.

The easiest way to combat stress is to adopt a plan to de-stress right at that very moment when stress occurs, or even a little before. You may not think you have control over your heart rate, blood pressure or breathing depth, but you’ll be surprised to know that by controlling one, you can control the others. The secret is in the breath.

The term “take a deep breath” is not advised for no reason, it’s true, just take a deep breath, or take many deep breaths! The more breath you take and the rate at which you take it can activate your parasympathetic nervous system which will calm you down and enter you into de-stress and repose mode.

Try this breathing technique anytime and anywhere, whether you’re experiencing severe stress or not, it will help alleviate the sympathetic nervous system response.

1. Inhale and exhale through your nose.
2. Start to slow your breath, inhaling and exhaling for the same count with a short pause at the top of your inhale.
Example- Inhale for 5 counts (expanding the breath into your belly, lungs, chest and sternum) hold for 1 count then exhale or 5 counts (pushing the air out of your lungs, bringing your belly-button to your spine at the bottom of the exhale)
3. Take 10 breaths like this


When you are ready, activate your parasympathetic nervous system with this breathing technique.

1. Inhale and exhale through your nose.
2. Inhale for a certain count, hold at the top of the inhale, and exhale double the count of the inhale.
Example- Start with an inhale at 4 counts, hold for 1 count, then exhale for 8 counts.
3. Work your way up to 6 counts on the inhale (add counts at your own pace).
4. Maintain this technique for 20 breaths
5. Remember to inhale and exhale slowly, awareness of your breath will lead to de-stressing in no time!

With all the “important” and not so important things that cause an enormous amount of stress, exercising your breath with awareness can save you everyday!

.....Just Breathe

Comments for "A Breath of Stress-Free Fresh Air"

1. This article is to the tee. I have always used this techinque even during my five natural birth pregnancies. It relieves so much tension and stress. Actually feels like weight is lifted off your shoulders. So when in doubt, don’t pout, just breathe…..lol:)

   Posted by mary johnson from keyser, wv on 07/08 at 04:27 AM

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