Taming the Stress Hormone

Our obsession has caused depression and anxiety rates to be at an all-time high. 1 in 6 people experience mental health problems in the workplace, and women in particular are nearly twice as likely to experience this than men. This constant pressure to live - working in a high-profile job, making sure you are the absolute best, most organised parent, and keeping up with the latest trends on social media - is making it almost impossible to actually live.

We are constantly "on." However, fifty years ago, there was more time to breathe. Literally. When we returned home from work, there was no computer or phone to continue working.

Surprisingly (or maybe not so surprisingly), there is a FREE and easy tool to manage this stress that is right at our fingertips.

Breathwork.

For those that need evidence as to why this is helpful, Max Storm, who has taught breathwork for over 20 years, reveals his insights into the healing power of the breath in this Ted Talk:

And here is the science-backed research: Breathwork is an important tool for taming stress because of its direct and powerful influence on the autonomic nervous system (ANS). The ANS is responsible for regulating involuntary bodily functions, including heart rate, blood pressure, digestion, and respiratory rate. It consists of two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS), and if you need a little more convincing, here is more evidence:

• Activation of the Parasympathetic Nervous System: The PNS is often referred to as the "rest and digest" or "calm and connect" system. When activated, it counteracts the body's stress response initiated by the SNS. Breathwork techniques, such as deep diaphragmatic breathing or long exhales, stimulate the PNS, leading to a state of relaxation and reducing stress.

• Reduction of Cortisol Levels: Cortisol is a hormone associated with stress. When we experience stress, cortisol levels increase, contributing to various physiological and psychological effects. Slow, controlled breathing has been shown to lower cortisol levels, helping to alleviate stress-related symptoms.

• Decreased Heart Rate: Stress typically elevates heart rate as part of the body's fight-or-flight response. By practicing breathwork, especially techniques that elongate the exhalation phase, heart rate can be reduced, promoting a sense of calm and relaxation.

• Oxygenation and Brain Function: Deep breathing increases oxygen supply to the brain, supporting cognitive function and mental clarity. It can help to counteract the cognitive impairments that may occur during stressful situations.

• Mindfulness and Present-Moment Awareness: Many breathwork practices, such as mindfulness-based techniques, encourage individuals to focus on their breath and the present moment. This mindfulness aspect can help redirect attention away from stressors, reducing anxiety and worry.

• Emotional Regulation: Conscious breathing can influence emotional regulation by creating a space between stimulus and response. When we practice breathwork, we can pause before reacting emotionally to stressful situations, leading to more measured and composed responses.

• Mind-Body Connection: Breathwork facilitates a stronger connection between the mind and body. As individuals become more aware of their breath and bodily sensations, they develop a better understanding of their stress triggers and how to manage them effectively.

A technique I learned to use via therapy when I’m feeling very stressed, usually when the kids are screaming at me to get them things or because their ice cream melted too quickly, or sometimes at work before a big presentation, is called Box Breathing, you can learn about it here and test it out this week:

Here is a guided box breathing session for beginners:

Sending you all love,

Meagan

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As always you can find me @megandtheboys