Impact of Stress on the Body
Sadly, many of our lives are overshadowed by stress. And it’s impact is far-reaching, mentally and physically. When we are stressed, our sympathetic nervous system (what is known as our “fight or flight” response) turns on. It is detrimental to our health and well-being to operate in this constant state of stress or anxiety.
One way to break the cycle of stress is to consciously try to switch from “fight or flight” to “rest and digest”—turning on our parasympathetic nervous system.
A simple way to activate the parasympathetic nervous system is through deep, mindful breathing. Ready to give it a try?
The following is a very easy first step towards connecting with your breath in a more conscious, relaxed way.
Mindful breathing script:
-
To start, notice the quality and cadence of your breath, without judgment.
-
Take a couple of breaths just to observe it.
-
Next, take some slower, deeper breaths in… and then out.
-
Find a breathing cadence that feels good.
The birthday candle or the 3–6 technique:
-
Breathe in deeply through your nose (normal pace—maybe a count of 3)
-
Nice and easy, breathe out with your lips slightly pursed as if you’re blowing out birthday candles (slower and longer than the time it took to breathe in—maybe a count of 6)
-
Repeat
There are many breathing techniques out there, so don’t get too caught up in which breath technique you use. Try a few and find what feels good. The important thing is to note how it makes you feel afterward.
Noticing and deepening your breath helps bring fresh oxygen to all parts of the body and stimulates the vagus nerve, which helps calm you down. It empowers you to feel in control of your body experience when your emotions might be feeling out of control.
Deep breathing also helps you to think more clearly or take the steps necessary to improve your mood or situation. For example, you might be frozen on your couch because you are overwhelmed by the chores that need to get done. By pausing, and doing one of these breathing techniques, your overwhelm may decrease. You’ll be able to identify one thing that feels easiest to start. Or think about playing some music to help enjoy the task of getting the chores done.
If focusing on your breathe does not feel possible for you right now, we recommend other self-care and relaxation tools here. And if you’d like one on one guidance, we offer yoga and movement coaching virtually.
If you’d like to learn more about our how we can support you, click the link below!
