Interrupt the stress cycle with deep breathing

Posted By Maryann Porosky On MAY 02,2022

We’re breathing all the time. But when it comes to stress relief, not all breathing is equal.

The body’s stress cycle

Our bodies are built to handle periodic crises. When we sense danger, our bodies release “stress hormones” that enable us to respond powerfully and fast. When the crisis is over, those hormones are no longer released. The body returns to relaxed, “normal” mode.
But chronic stress is damaging. When we’re stressed every day, the “fight-or-flight” hormones keep running. Not a lot, but enough to upset the body’s balance and undermine physical health and mood. The body is distracted from its routine tasks of repair and maintenance. This can result in significant consequences.

Low-level, ongoing stress is associated with

heart disease, cancer, and stroke
more colds and infections
poor wound healing
digestive problems and weight gain
disturbed sleep
depression and anxiety

Deep, diaphragmatic breathing combats stress. Relaxed, easy breathing triggers an automatic reversal of the stress hormones.

Even when stress remains, you can “trick” your body into a less-stressed mode. The key is to get the muscles in your belly, around your diaphragm, to relax. Here’s how:

Sit, stand, or lie down. Put one hand on your chest, the other on your belly.
Inhale slowly through your nose. As you inhale, count to four. Your belly should expand, not your chest.
Exhale slowly through the nose, again counting to four. Feel your abdomen deflate.
Focus your thoughts on your breath only.
Repeat five to ten times.

As you get more practice, expand the count for each breath to five, eight, and eventually ten.

Get in the habit of taking time to breathe deeply several times a day. Surely you can give yourself five minutes now and then. Your body will thank you!

Are you perpetually under the gun?

We at Caring Choices see this all the time. As the northern New Jersey experts in family caregiving, we see dedicated family members on hyperalert trying to juggle all the responsibilities that fall on their plate. Getting help is paramount. But you can also help yourself by enlisting the body’s natural antistress remedy: deep breathing. Give us a call at 973-627-4087 for more assistance. Let’s start the conversation.