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How to De-stress with Deep Breathing Meditation


Stress is our body’s way of reacting to challenging or threatening situations. The feeling of stress occurs when the sympathetic nervous system (SNS) fires signals to release stress hormones, which increase our heart rate and blood pressure. This is known as our “fight or flight” response. Prolonged exposure to stress has been shown to have ill effects on our health. This chronic stress has also been correlated with a higher susceptibility to heart disease, depression, anxiety, insomnia and immune dysfunction (Wood nd).

The key to achieving optimal health is balance. It may seem obvious, but research is continually showing evidence that this is true. For example, Deadman’s article, “The Transformative Power of Deep, Slow Breathing,” emphasizes the Chinese medicinal principle of Yin/Yang balance. (Yin being the internal force. Yang being the external.)

A simple way to de-stress is mindful deep breathing. The goal of deep breathing meditation is to reduce the arousal of our sympathetic nervous system and activate our parasympathetic nervous system. By doing so, heart rate, blood pressure and cortisol levels are decreased.

Deep breathing requires one to inhale and exhale slowly through the nose. This is because we produce nitric oxide (NO) in our nasal sinuses. NO relaxes smooth muscle tissues, which line our organs and vascular system. NO also has an antimicrobial function, defending us from pathogens. (Deadman 2018). It is also important to note that NO production is severely limited within five minutes of aerobic exercise. This further emphasizes the principle of Chinese Yin/Yang balance.

When we breathe deeply through our nose and into our lower abdomen, we balance our levels of CO2 and O2. The importance of having enough CO2 in our bloodstream is overlooked because we think of oxygen as the key to breathing properly. A shortage of CO2 can contribute to increase feelings of stress, anxiety, chest tightness, and can actually reduce oxygen absorption (Deadman 2018).

Add essential oils to your meditative experience! These pure and pungent natural oils stimulate our sense of smell (the only sensory modality with direct connection to the brain)! That part of the brain is also associated with EMOTION AND MEMORY! Tea tree and lavender essential oils have natural anti-inflammatory properties and are favorites of mine, but there are so many scents. Choose whatever is the most comforting to you!

Restoring mental balance gives us the ability to take on the rest of our day with a cool and level head. If this evidence has influenced you at all, I encourage you to try intentional deep breathing at least once a day, maybe before you go to bed, start your day, before your meeting, whenever! This beneficial practice allows us to be aware of our emotions so that we may work through them and not subconsciously carry them around with us during the day. I can attest that the results are practically instantaneous. Who knew something so simple could have such a profound effect on our physical and mental health?


Resources

Deadman, P. (2018). The Transformative Power of Deep, Slow Breathing. Journal Of Chinese Medicine, (116), 56-62.

Wood, S. K., & Valentino, R. J. (n.d). The brain norepinephrine system, stress and cardiovascular vulnerability. Neuroscience And Biobehavioral Reviews, 74393-400.


Note: I am not a medical physician and patients should consult their physician with any changes to their meds/healthcare.