Think of breathing as a beneficial stress reduction strategy. That’s right, breathing. Every time one takes a breath, there is the opportunity to make it a relaxing and calming breath. How so?
Biologically we have a built-in control network that regulates stress and calming (relaxation) responses. Essentially, we have five external indicators of stress and calming response. There are many other internal indicators, but we are focusing on the externals that we actually see and control. These indicators are hand temperature, muscle tension, mental focus, heartbeat and breathing. When stressed these all are activated. Think of these factors as figuratively connected to each other like the fingers on your hand, meaning if you change one, they all change. For example, when we are stressed, automatically the heartbeat speeds up, hands and feet are cold, breathing gets shallow and rapid, mental focus is very narrow. All of these are clear outward signs of the stress response.
Fortunately, we have another system, the relaxation response, which when activated will automatically slow the heartbeat, slow the breathing, warm the hands and feet, calm the muscles, and broaden the mental focus, making it more flexible. All of these happen naturally and in synchrony.
A common place to carry stress is in the stress triangle. That is the area enclosing the shoulders, neck and head. Muscle tension in these areas shows up as outward signs of the stress-state. These are: headaches, stiff necks, shoulder pain, and jaw pain, not to mention other discomforts. Breathing in these situations is shallow and faster, which adds to the tension in the neck and shoulders.
Shifting to abdominal breathing changes one of the five above indicators and others also change. Calming begins. The mechanism is so simple because the “calming” nerve route is engaged, and the excitatory (stress) route is disengaged. If you need more instruction, watch your dog or cat breathe abdominally while they are lying down and begin to enjoy a more stress-free life.
For more information about Achievement & Wellness Center, located at 301 Oxford Valley Rd, Suite 703B in Yardley, call 215-321-9502.
