Calm Breath - Calm Mind
The way to less stress
This page is designed as a tool for participants in our "Calm Breath, Calm Mind" workshop instead of a PowerPoint presentation. In this workshop we focus on the connection between breathing and stress reduction.
The site is available to support learning along the way, intended to supplement what is covered live. It also serves as a resource to return to later, to refresh the information shared.
Why is prolonged stress bad for us?Β
When we are stressed, our body prepares itself to deal with whatever is coming our way. It is like an internal alarm system. The brain sends signals that trigger certain chemicals, hormones, in our body. These chemicals help us focus, stay alert, and react quickly. This is a normal and necessary response, a positive reaction that we need in our lives, because without it it would be very difficult to function.
However, while stress is a normal reaction, too much of it over a long period of time can be like having an alarm going off all the time, which is not good for us. It will affect how we feel, how we think, and ultimately our health. Therefore, just as we take breaks when we are working hard, it is important to give both our body and mind a break from stress as well.
You've probably all experienced a negative spiral, or "vicious circle" as we say in Norwegian. The first bad event leads to the second, and the second leads back to the first, and so on. This is kind of how stress works. When you're overloaded, it can be a little harder to find your way back out.
Further down you will find a list describing how long-term stress affects the body, arranged in an order that illustrates the typical progression of stress-related effects.
Continuous release of cortisol and adrenaline:
Effect: When the body experiences stress, cortisol and adrenaline are released. These hormones prepare the body for immediate action by increasing heart rate and blood pressure, and making us more alert.
Long-term effects: Constantly high levels can lead to weight gain, insulin resistance, and cardiovascular problems.
Increased blood pressure:
Effect: Stress hormones such as adrenaline cause blood vessels to constrict, leading to increased blood pressure. This is an immediate physiological response.
Long-term effects: Chronic high blood pressure can damage blood vessels and the heart, increasing the risk of heart attack and stroke.
Disturbances in circadian rhythm:
Effect: Prolonged stress affects the body's natural circadian rhythm, which regulates sleep, energy levels, and hormone balance. This can lead to poor sleep quality and fatigue.
Long-term effects: Disruptions in circadian rhythms can weaken the immune system, cognitive function, and general health.
Inhibition of the immune response:
Effect: High cortisol levels during stress can reduce the effectiveness of the immune system, making the body more susceptible to infections.
Long-term effects: Increased risk of illness and longer recovery time can lead to poorer health and more frequent illnesses.
The gut-brain axis:
Impact: Stress can disrupt the balance of the gut microbiome, which affects the gut-brain axis. This can lead to gastrointestinal problems and affect mental health.
Long-term effects: Digestive problems and mental health issues can create a negative cycle that worsens stress.
Cognitive impairment:
Effect: Prolonged stress can affect brain function, especially memory and concentration. High levels of cortisol can damage the hippocampus, a part of the brain important for learning and memory.
Long-term effects: Cognitive problems can affect daily life functioning and increase the risk of neurodegenerative diseases.
Poor mental health:
Impact: Chronic stress contributes to the development of anxiety and depression. The ongoing strain can lead to emotional exhaustion and feelings of overwhelm.
Long-term effects: This can reduce quality of life, affect relationships, and make it difficult to deal with daily stressors.
Increased risk of chronic diseases:
Effect: Long-term stress is linked to an increased risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and autoimmune disorders.
Long-term effects: Inflammation caused by chronic stress can lead to serious health problems.
Worsening of existing health problems:
Impact: Stress can exacerbate existing health problems such as asthma or diabetes, making symptoms worse or treatments less effective.
Long-term effects: This can create a vicious cycle of poor health and increased stress levels.
Reduced social support and relationships:
Impact: Prolonged stress can cause people to withdraw from social interactions or become more irritable, which can negatively affect relationships.
Long-term effects: Reduced social support can make it harder to manage stress and lead to further isolation and feelings of loneliness.
Reduced productivity and work performance:
Impact: Stress can impair concentration and efficiency, leading to lower productivity and an increased risk of errors at work.
Long-term effects: This can affect career development and overall job satisfaction.
Changes in appetite and nutrition:
Impact: Stress can lead to changes in eating habits, either through overeating or loss of appetite. This affects nutritional status and overall health.
Long-term effects: Poor eating habits resulting from stress can lead to nutritional deficiencies and negatively affect weight, both up and down.
Conscious breathing
It is important to distinguish between your breathing in everyday life and when practicing breathing techniques.
Mindful breathing techniques work by balancing your autonomic nervous system. This involves calming down the sympathetic part of the nervous system, which is activated by stress, while activating the parasympathetic part, which promotes calm. This is especially important for those who have too much stress in their lives.
Our breath is a powerful tool in this process. While it may seem strange to think about our breathing when the autonomic nervous system automatically handles it, mindful breathing is different from what we do on a daily basis. It refers to a purposeful approach where we actively take control of our breathing.
Immediate effects can be felt as your breathing calms down, but the real "magic" happens over time. Through regular breathing techniques, you teach your nervous system that stress is no longer the default state, but calm. This is a gradual process where you train your body to lower stress levels and achieve a more balanced state.
Below you will see some of the long-term benefits of balancing the nervous system:
Reduced release of cortisol and adrenaline:
Mindful breathing techniques can help lower levels of stress hormones like cortisol and adrenaline. Over time, a balanced hormone profile can lead to improved overall health and a reduced risk of stress-related health problems.
Lowering heart rate and blood pressure:
Breathing techniques help lower both heart rate and blood pressure, resulting in calmer and more stable heart function. Long-term lowering of these values ββcan reduce the risk of cardiovascular disease and improve cardiovascular health.
Improved immune response:
When stress levels are reduced, the immune system is strengthened, making the body better able to fight infections and diseases. This can lead to a reduced incidence of illness and an overall improvement in health.
Improved digestion:
Reducing stress through breathing techniques promotes better digestion by positively affecting intestinal function. This can result in better nutrient absorption and a reduced risk of digestive problems.
Helps balance circadian rhythm:
By reducing stress and promoting relaxation, conscious breathing can help stabilize circadian rhythms, which affect sleep, energy levels, and hormone balance.
Improved cognitive health:
Long-term use of breathing techniques can improve concentration, memory, and cognitive function by reducing stress-related cognitive problems. This can lead to increased productivity and better decision-making skills.
Reduced muscle tension and improved body awareness:
Breathing techniques can reduce muscle tension, especially in the neck and shoulders, and increase body awareness. This can lead to less physical discomfort, better freedom of movement.
Better oxygen uptake and energy levels:
Efficient breathing improves oxygen uptake, which increases energy levels and improves physical performance. Long-term improvements in oxygen uptake can support a more active and productive life.
Reduced risk of burnout:
Regular breathing techniques can help you manage stress more effectively and prevent burnout by maintaining a balanced mental state. This can result in better work performance and increased satisfaction in both personal and professional contexts.