The relationship between breath and stress is complex. The autonomic nervous system regulates involuntary bodily functions and calms and energizes the body accordingly. One of the most potent tools for combating stress is right under our noses! Specifically, breathing plays a crucial role in stress response, providing a sense of peace and balance.
The Connection Between Breath and Stress
Our breath is intimately connected to our nervous system. When stressed, our body’s fight-or-flight response kicks in, leading to shallow, rapid breathing. This response only exacerbates stress and anxiety. On the other hand, slow, deep, and deliberate breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress.
Sympathetic Nervous System (SNS)
The sympathetic nervous system is the “fight-or-flight” system. The SNS activates when your body perceives a threat or stressor, whether it’s a physical danger, a thought or an emotional stressor. In addition, the heart rate increases, and breathing becomes shallow to provide more energy to the body. Moreover, the brain releases hormones like adrenaline and cortisol to prepare the body for action and heightened awareness to face the threat.
Parasympathetic Nervous System (PNS)
In contrast to the SNS, the PNS is often called the “rest and digest” system. It promotes relaxation, slowing heart rate, and deepening your breath. Notably, activating the PNS reduces the production of stress hormones and encourages the body to conserve energy. This state is ideal for recovery and experiencing well-being.
Now, here’s where the connection between breath and stress comes into play:
In times when you get the feeling of stress, anxiety, or threat, your body instinctive switches its functions. Specifically, the body turns to shallow, rapid breathing that primarily uses the chest, not the diaphragm, and activates the SNS. As a result, it perpetuates the stress response by sending signals to the brain that reinforce feelings of anxiety and tension.
Conversely, deep and slow breathing, which engages the diaphragm, signals the PNS to activate. Deep breaths increase oxygen intake, lower heart rate, and stimulate the vagus nerve—a key player in relaxation. When you activate the PNS, you can control your response, increase your awareness, and take conscious decisions and actions. This shift in breathing patterns can help calm the mind and body, leading to a more peaceful and happy life.
In summary, breath, and stress affect each other. The way you breathe directly influences your body’s stress response. Shallow and rapid breathing creates heightened tension, while deep and slow breathing activates the relaxation response. Harnessing the power of breath can unlock inner calm and provide a sense of peace and balance amidst life’s chaos.
How to harness your breath and regulate stress response
Yoga
Yoga is a great way to observe your breathing patterns and retrain your body to breathe correctly. Moreover, yoga promotes diaphragmatic breathing(link article), enhancing calmness and peacefulness.
Mindfulness
Paying attention to your breath, you start understanding how your inner world works. Therefore, you acknowledge your energy levels and blockages. You get to know whether the air reaches your whole body or not. Observing the air in your body is the first stage to turn on your parasympathetic system.
Retrain
The breath and stress relationship is a never-ending movement under our control. Retraining our breathing patterns can go from stress to peace in a few minutes. We can reach well-being through proper breathing practice. Find it here!
