Stress in managed within the human body through the nervous system. More specifically the interaction between the sympathetic and parasympathetic nervous systems. Most people pay no attention the functions until they are out of balance and begin to affect their health and happiness. Often people will deal with the imbalance through medications, drugs, alcohol, and sometimes diet. You might be surprised at how much control we have over managing our own stress through exercise, nutrition, social interactions and awareness of our emotions, and our breathing patterns.
The sympathetic nervous is system is often referred to as the “fight or flight” response. Here the brain receives stimuli that engages specific organs and their functions to make adjustments to respond to the threat of defending the individual. This could be the actions of increased eye pupil dilation to see better, dilated bronchi to bring more oxygen into the lungs and bloodstream and increased heartbeat for more blood flow to the muscles. These are the same adjustments that happen in everyday life to address normal stress in activities such as working, exercising, social interactions and others. However, the problems begin when these adjustments become the norm where the body is in a constant state of “fight or flight”. This could be looked upon similarly to having the heat and air-conditioning constantly running in the extreme direction one way or the other, all of the time, day and night, everyday. Being hot all of the time is usually not comfortable just as always be cold is not comfortable. Your body needs to adjust to your environment to find your comfort zone; your nervous system works similarly to deal with your ups and downs to find your physical as well as emotional comfort zone.
The compliment to the stress-reactive sympathetic is the “rest and digest” parasympathetic nervous system. The brain also receives stimuli to engage specific organs and their functions to make adjustments to respond to the becoming more calm and relaxed. Actions here are of decreased eye pupil dilation, constricted bronchi in the lungs and a slower heartbeat. These are the same adjustments that happen in everyday life to address normal relaxing in activities such as reading, relaxing, calm social interactions and food digestion. Too much time in this state is not healthy either as the human body needs to be able to cycle between dealing with stress and being able to relax and rejuvenate.
How Deep Breathing Affects Your Health
I write about proper breathing often. Our 1st breath as a newborn baby and the last breath before we die defines the physical human life span. Deeper breathing is a key component to having a long and healthy life. Through focused and deliberate breathing methods, many positive mental and physical benefits can be achieved.
The average person breathes 12-18 breathes per minute (BPM) during regular activity of standing, sitting & walking, engaging the sympathetic nervous system (SNS). Constant duration in the SNS dumps neurotransmitters of cortisol and norepinephrine into the blood stream putting the vital organs in a state of constant high alert and stress. Health and fitness experts suggest that 6 BPM is optimal for the lungs to properly oxygenate the whole body, balance the blood chemistry and also remove toxins. The lungs are responsible for removing 70% of the body’s waste by-products through exhalation. This is more easily accomplished through mindful breathing patterns from exercises such as mediation, qigong, tai chi and yoga. During these types of exercises, the nervous system initiates functions to secrete the happy hormones of:
Dopamine – the brain’s reward system neurotransmitter
Oxytocin – helps promote trust, empathy, nurturing, bonding in relationships
Serotonin – helps regulate mood, sleep, appetite, memory
Endorphins- our body’s natural pain reliever
Take the first letter of each hormone and you get DOSE; a healthier dose of chemicals manufactured within our bodies that make us feel better and don’t tear the body down over time like cortisol does.
Most people breathe too shallow and too quickly!
Much recent research has linked stress to poor breathing habits and consequently many ailments. Many modern chronic conditions can be traced back to insufficient cell oxygenation otherwise known as cell hypoxia.
Breathing is one of the few bodily rhythms that we can consciously adjust, along with sleep and elimination. All of these rhythms directly effect our body’s delicate blood chemistry. However, our breath is the root power in bringing oxygen (qi) into our body to nourish it down to the cellular level.
I can help. I have almost 40 years worth of experience in practicing and teaching others to take control of their health and well-being. Wellness lectures, classes, study guides & booklets.For more information, contact Jim Moltzan at 407-234-0119 or www.MindAndBodyExercises.com
Be well!
Jim Moltzan
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United Martial Arts Association 