Stress is an inevitable part of life, but too much or prolonged stress can have a serious impact on your health. It is important to understand what stress does to your body, how it can affect your health, and how to manage it well. Your breathing is a powerful tool to reduce the negative effects of stress, but how do you do this?
What happens in your body when you are stressed?
When you experience stress, your body activates an alarm mechanism called the “fight or flight” response. This releases the hormone cortisol , along with adrenaline. These hormones increase your heart rate, prepare your muscles for action, and keep you alert. While this can be helpful in acute situations, chronic stress is a different story.
With prolonged stress, cortisol levels remain elevated, and this can have negative consequences:
Elevated blood pressure: Chronic stress often keeps your blood pressure elevated, which increases the risk of cardiovascular disease.
Weakened immune system: High cortisol levels inhibit the functioning of your immune system, making you more susceptible to disease.
Sleep disturbances and fatigue: Stress hormones can disrupt your sleep, which in turn further reduces your ability to cope with stress.
Weight gain: Cortisol promotes fat storage, especially around the belly, which is linked to other health risks.
The role of breathing in stress
An important but often overlooked aspect of stress management is your breathing. When stressed, you often breathe high and fast from the chest. This type of breathing amplifies the fight-or-flight response and can lead to a vicious cycle of tension and stress.
In contrast, abdominal breathing helps activate the parasympathetic nervous system, which is responsible for rest and recovery. This lowers your heart rate, blood pressure and cortisol levels.
How do you breathe from the belly?
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Sit or lie down comfortably and place one hand on your chest and the other on your stomach.
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Breathe in slowly through your nose, allowing your belly to rise while keeping your chest as still as possible.
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Exhale slowly through your mouth and feel your belly sink back in.
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Repeat this for 5 to 10 minutes to lower your stress level.
What can you do to manage stress?
In addition to regulating your breathing, there are other ways to reduce the impact of stress on your body:
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Regular exercise: Exercise helps break down excess cortisol and improve your mood.
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A healthy diet: Foods rich in magnesium (such as spinach and nuts), omega-3 fatty acids (such as oily fish), and antioxidants can help dampen your stress response.
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Quality sleep: Maintain a consistent sleep schedule and a restful evening routine.
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Mindfulness and relaxation exercises: Yoga, meditation and breathing exercises can help manage your stress levels.
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Professional help: Don't hesitate to consult a doctor or therapist if stress is controlling your daily life.
Stress is part of life, but it is important to recognize it in time and do something about it. By consciously dealing with your breathing and maintaining a healthy lifestyle, you can limit the negative effects of stress.
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