Modern Life, Stress & The Benefits of Nose Breathing for Stress Relief

One key concept related to stress is pregnenolone steal, where the body diverts pregnenolone, a precursor hormone, to producing cortisol instead of producing adequate levels of other essential hormones that regulate fertility, thyroid function, sexual desire, the ability to sleep at night without getting up to pee repeatedly, etc.

(There is something in this post that you’ll spot if you’re sharp! It’ll make you chuckle. Let me know in comments if you spot it.)

We are living in a world that is moving faster and faster all the time. You only have to drive behind someone of an earlier generation to realise how things have changed! Here we are chomping at the bit, hissing under our breath “Have you got nowhere to be or something!!!”

Stress has become a common part of daily life, and we are so used to hurrying, we don’t even see the cultural shift that has taken place. However, our bodies know all about it and are showing telltale signs.

Symptoms of Stress

Stress has a profound impact on the body, affecting both physical and mental health. Chronic stress can lead to increased levels of cortisol, a stress hormone, which in turn can disrupt various bodily functions such as immune response, digestion, and sleep.

One key concept related to stress is pregnenolone steal, where the body diverts pregnenolone, a precursor hormone, to producing cortisol instead of producing adequate levels of other essential hormones that regulate fertility, thyroid function, sexual desire, the ability to sleep at night without getting up to pee repeatedly, etc.

This hormonal imbalance can exacerbate stress symptoms (creating a vicious cycle) and contribute to issues such as fatigue, weight gain, mood disturbances, sleep disturbance, chilliness, hair thinning, premature menopause, etc.

It can also contribute to raising inflammation in the body, which can effect arteries, heart and other organ systems.

Some Simple Interventions

~ Get To Know Your Stress

First, you need to tune in to what your body is expressing and start to gain awareness of when you feel stressed and what it feels like. Get familiar with it. I did a great workshop on this recently.

Much of the time we have taken to ignoring the discomfort we feel.
Your symptoms serve an important purpose of communicating issues to you, so set the intention to listen and let your body know that’s what you’ll be doing in future.

Spend a little time every day asking your body how it is feeling and observe the sensations in different areas of your body.

Take notes in a diary. Then you’ll be able to pick up quickly that you are stressed, before it gets overwhelming, and add in a few, simple interventions that could indeed lengthen your life!

~ Nose Breathing

Simple nose breathing helps activate the body’s relaxation response, promoting a sense of calm and reducing stress levels.

~ Understanding the Parasympathetic Nervous System

The parasympathetic nervous system (PNS) is responsible for the body's 'rest and digest' functions. When activated, it helps slow the heart rate, increase intestinal and gland activity, and relax the sphincter muscles in the gastrointestinal tract. Engaging the PNS can counteract the 'fight or flight' response triggered by the sympathetic nervous system during stressful situations.

~ A Natural Relaxant

Nose breathing, as opposed to mouth breathing, is a powerful tool for activating the PNS. Breathing through the nose filters, warms, and humidifies the air, and it also slows down the breathing rate, which can help calm the mind and body.

~ Instructions for Nose Breathing to Lower Stress

1. Find a Comfortable Position: Sit or lie down in a comfortable position. Ensure your back is straight and shoulders are relaxed. But don’t let perfectionism stop you! You can do this in the work place in the middle of a busy meeting, during a row, standing in the middle of the supermarket … or driving behind that slow driver!

2. Close Your Mouth: Gently close your mouth and place the tip of your tongue against the roof of your mouth just behind your front teeth.

3. Inhale Slowly Through Your Nose: Take a slow, deep breath in through your nose.

4. Pause: Hold the breath for a count of three.

5. Exhale Slowly Through Your Nose or mouth: Slowly release the breath through your nose, taking longer to exhale than you did to inhale. If you’re alone you can make a deep, soft “ahhh” sound as you exhale. You can only make this sound if you relax the muscles of your body, so it adds to the relaxing effect

6. Repeat: Continue this breathing pattern for 5-10 minutes (or 10 seconds if that’s all you have got!) Focus on the breath and let go of any distracting thoughts. Repeating the word “this” silently in your head can help to keep thoughts a from crowding back in.

Repeat this exercise hourly for a few days if you can. Then add it in every time you notice you feel the stress symptoms you learned to recognise

It’s a process of repeatedly telling your nervous system that it can go to parasympathetic more often.

If you’ve ever heard of heart rate variability as a measure of health, this practice can improve your scores. More on HRV here: https://my.clevelandclinic.org/health/symptoms/21773-heart-rate-variability-hrv

~ Additional Actions to Help Lower Stress

1. Practice Mindfulness Meditation: Spend a few minutes each day sitting quietly and focusing on your breath or a mantra (just the word “this” is enough. It directs you to the present moment that you’re in and holds no more meaning to set your mind working again. It’s a meditation safe word! Even meditation done poorly can help calm the mind and reduce stress.

2. Engage in Physical Activity: Regular, gentle exercise, such as walking, yoga, or tai chi, can help lower stress hormones and trigger the release of endorphins, improving mood. High intensity exercise will increase cortisol and cause stress issues. It’s like giving your body the message that you’re having to strive very hard to meet your basic needs and keep away from predators.

3. Limit Caffeine and Sugar: High intake of caffeine and sugar can increase stress levels. Opt for a balanced diet rich in whole foods, fruits, and vegetables. Organic is best as toxins are a form of stress on the body.

4. Maintain a Regular Sleep Schedule: Adequate sleep is crucial for stress management. Aim for 7-9 hours of quality sleep each night. Adequate outdoor light exposure in the morning hours is essential to set your internal clock to time good sleep for later in the day.

5. Connect with Loved Ones: Social support is a great buffer against stress. Spend time with friends and family, or reach out to someone you trust when you feel overwhelmed.

Our nervous systems coordinate with other people’s nervous systems. It’s an adaptation that allows humans to respond to danger rapidly as a group. Find the people who make you feel relaxed and pleasant. Their nervous system is regulated more to parasympathetic and you can borrow their healthy nervous system to retrain yours a little.

6. Engage in Hobbies: Participating in activities you enjoy can provide a mental break and help reduce stress.

(My own painting desk ❤️)

Conclusion

By incorporating nose breathing and these additional actions into your daily routine, you can retrain your parasympathetic nervous system, promote relaxation, and effectively manage stress. By doing so, you protect yourself from unnecessary illnesses and from developing chronic health conditions.

As importantly, life becomes more enjoyable. Slow down a little and smell some roses

~ Wren

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