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Reset Your Stress Level: Effective Techniques for Promoting Relaxation and Well-being
In our fast-paced lives, stress can take a toll on our physical and mental health. Chronic stress can lead to various health issues, including high blood pressure, anxiety, and depression. We all know that stress can also cause us to eat more comforting foods and so contribute to obesity.
We can then get into a downward spiral as we keep putting on more weight which contributes to increased high blood pressure, artery clogging and depression.
Fortunately, there are techniques that can help reset our stress levels and promote relaxation.
Here, we explore the power of conscious breathing and its impact on activating the rest and digest response in our bodies and promoting relaxation and well-being. Discover how this simple yet effective technique can help you manage stress and enhance your overall well-being.
The Power of Breath: Activating the Rest and Digest Response
Our breathing plays a crucial role in regulating our body's stress response. By consciously controlling our breath, we can activate the rest and digest phase of our parasympathetic nervous system. Breathing out through the mouth and in through the nose while envisioning a smile at the back of our throat, makes a slight sound which stimulates relaxation and sends a signal to our brain that it's safe to switch off the fight-or-flight response.
In addition, if we think of a smile at the back of our throat then this slows down the out breath which also helps switch on the rest and digest phase of our body.
All these things help increase the hormones that switch off the stress response. So, an easy doorway into changing the stress pattern is our breathing. If we then also add in the thought of allowing your neck to soften as you breathe out this also releases the pressure off the vagus nerve (a key nerve in functioning the parasympathetic system), this in turn sends a message to the brain that the danger has passed and the rest and digest phase can be switched back on.
Real-Life Impact
Hearing success stories from individuals who have incorporated conscious breathing techniques into their lives can be inspiring, encouraging, and highlight the practical benefits with real-life situations of conscious breathing. Breathing exercises can be used to manage anxiety, overcome phobias, improve sleep quality, and cope with medical procedures.
Here is one form Andrea:
"One thing which has helped me immensely is the Stillness Classes. I cannot believe how much my sleep has improved and I have used certain tools which I have been given to help me have an MRI scan on my arthritic knee. I am claustrophobic and last week I managed to complete an MRI scan on my knee. Admittedly I was able to keep my head out of the scanner. I used my breathing techniques and stillness to enable me not to panic and jump out of the scanner. This feels like such an achievement as previously I would have travelled miles to have a scan where they had an open scanner.”
Integrating Conscious Breathing into Daily Life
Now for the tricky bit, how to introduce it into our lives. To make conscious breathing a habit, start by practising in a comfortable and private space. Find moments during your daily routine to incorporate this technique, such as while driving, making a cup of tea, or during quiet morning moments. Gradually expand the practice to include more stressful situations or moments when you feel stress levels rising. Repetition builds confidence which then leads to effectively integrating conscious breathing into your daily life.
By harnessing the power of conscious breathing, we have the ability to reset our stress levels and promote a state of relaxation and well-being. Take the first step in managing stress by incorporating these techniques into your daily life. Remember, with practice and persistence, you can cultivate a greater sense of calm, reduce the negative impact of stress, and improve your overall quality of life.
Why not have a go and let me know how you get on, I look forward to hearing about your experiences.
Resources and Support
Subscribe to the mailing list for quarterly news and lifestyle tips, with a free written guide on the Active Resting Position. https://www.integratinghealth.com/
Or why not try an online Stillness Class https://www.integratinghealth.com/stillness.
These additional resources can provide ongoing support and guidance in your quest to reset stress levels and get the antidote.
