What is stress?
Stress is your body’s way of responding to any kind of demand or threat. When you feel threatened, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus. This is known as the “fight or flight” or mobilization stress response and is your body’s way of protecting you.
When stress is within your comfort zone, it can help you to stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident. Stress can also help you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you'd rather be watching TV. But beyond your comfort zone, stress stops being helpful and can start causing major damage to your mind and body.
The body’s stress response
When you need (or think you need) to defend yourself or run away from danger, your body prepares for mobilization. The nervous system rouses for emergency action—preparing you to either fight or flee from the danger at hand.
If mobilization fails, the body freezes instead, a response known as immobilization. In extreme, life-threatening situations, you may even lose consciousness, enabling you to survive high levels of physical pain. This can leave you traumatized or unable to move on.
The body’s nervous system often does a poor job of distinguishing between daily stressors and life-threatening events. If you’re stressed over an argument with a friend, a traffic jam on your commute, or a mountain of bills, for example, your body can still react as if you’re facing a life-or-death situation.
Health problems caused or exacerbated by stress include:
- Depression and anxiety Pain of any kind
- Weight problems Heart disease
- Auto immune diseases Digestive problems
- Skin conditions, such as eczema Sleep problems
- Reproductive issues Cognitive and memory problems
Signs and symptoms of chronic stress or stress overload
The following table lists some of the common warning signs and symptoms of chronic stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload.
Cognitive Symptoms
- Memory problems
- Inability to concentrate
- Poor judgment
- Seeing only the negative
- Anxious or racing thoughts
- Constant worrying
Emotional Symptoms
- Depression or general unhappiness
- Anxiety and agitation
- Moodiness, irritability, or anger
- Feeling overwhelmed
- Loneliness and isolation
- Other mental or emotional health problems
Physical Symptoms
- Aches and pains
- Diarrhea or constipation
- Nausea, dizziness
- Chest pain, rapid heartbeat
- Loss of sex drive
- Frequent colds or flu
Behavioral Symptoms
- Eating more or less
- Sleeping too much or too little
- Withdrawing from others
- Procrastinating or neglecting responsibilities
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits (e.g. nail biting, pacing)
The factors that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.
Of course, not all stress is caused by external factors. Stress can also be internal or self-generated, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life.
Common external causes of stress
- Major life changes
- Work or school
- Relationship difficulties
- Financial problems
- Being too busy
- Children and family
Stress tolerance: How much stress is too much?
We're all different. Some people seem to be able to roll with life’s punches, while others tend to crumble in the face of small obstacles or frustrations. Some people even thrive on the excitement of a high-stress lifestyle. For example, your morning commute may make you anxious and tense because you worry that traffic will make you late. Others, however, may find the trip relaxing because they allow more time and enjoy listening to music while they drive.
Common internal causes of stress
- Chronic worry
- Pessimism
- Negative self-talk
- Unrealistic expectations/Perfectionism
- Rigid thinking, lack of flexibility
- All-or-nothing attitude
Your resiliency to stress depends on many factors, but there are steps you can take to improve your tolerance and handle more setbacks and challenges without becoming overwhelmed by stress.
Finding the relaxation technique that’s best for you
How you react to stress may influence the relaxation technique that works best for you:
- The "flight" response. If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energize your nervous system, such as rhythmic exercise, massage, mindfulness, or power yoga.
Breathe Away Your Stress and Boost Your Health
Stress is a well-documented contributor to accelerated aging and degeneration. (3) Nose breathing may reduce stress, and thus deliver numerous health benefits that are linked to an increase in parasympathetic activity. Many other profound health-promoting pathways from nose breathing are being discovered, and there are possibly even more on the horizon as more studies are being done!
Nose breathing boosts nitric oxide. Nitric oxide is a powerful immune-boosting molecule that is produced in the sinuses during nose (not mouth) breathing. The discovery of this molecule won the Nobel Prize in Chemistry as a result of its important health benefits. (4)
Nose breathing activates the vagus nerve, which triggers the rest, digest, and de-stress nervous system response. (1,2) The vagus nerve is also the main pathway used by the gut-brain axis that links the microbiome with brain, mood and cognitive function. (2)
Deep nose breathing that activates the parasympathetic nervous system also stimulates baroreflexes in the blood vessels that are mediated through the emotional centers in the brain. For example, your blood pressure will go up when you are under emotional stress. This effect not only supports healthy blood pressure, but is also linked to emotional resiliency and mood stability. (2)
Numerous studies suggest that nose breathing has a positive effect on athletic performance. Here are some of the performance benefits related to nose breathing exercise:
- Improved lower lung gas exchange (2)
- Improved brain wave coherence (1,5)
- Increased alpha wave activity (1,5)
- Decreased perceived exertion or stress during exercise (5)
- Increased endurance (5)
- Increased parasympathetic activity (1,2,5)
- Breathing Matters
It was reported that the nose breathing military regiments had better immunity than the mouth breathing regiments. Now, we know that nose breathing boosts nitric oxide production, which is linked to better respiratory immunity. (4)
Today, we have the science to prove that these ancient techniques actually did deliver better performance. (1,2,5)
Modern science is only beginning to understand the health benefits of deep nose breathing. Since we all breathe 26,000 times a day, let’s learn how to do it right to glean the maximum physical, mental and performance benefits out of each breath.
This breathing exercise takes only a few seconds, no matter where you are. It is particularly helpful at stressful times, and also practise it at regular intervals throughout the day.
"Nose Breathing Is Key for Good Health and Stress Management"
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