Understanding the brain’s response to stress
Our brains are incredibly complex, made up of different parts that play crucial roles in our daily lives. The brainstem, often referred to as the reptilian or primal brain, governs our innate, automatic behaviours essential for survival. It’s responsible for our fight-or-flight response, constantly asking, “Am I safe? Am I safe”
The limbic system supports our emotions, behaviours, and long-term memory. Within this system lies the amygdala, pivotal in regulating emotions and storing emotional memories. When we experience strong emotions like anger, fear, or anxiety, the amygdala can hijack our rational thinking, impairing our cerebral cortex—the part responsible for reasoning, emotional control, and problem-solving.
The impact of modern stressors
Modern stressors keep our sympathetic nervous system (SNS) in overdrive, constantly keeping us on high alert. We rarely take the time to activate our parasympathetic nervous system (PSNS) through activities like meditation or yoga. Instead, we might turn to alcohol, binge-watching, or mindless social media scrolling, which prevents us from entering a restorative state.
This imbalance has severe health consequences. Research from the Centres for Disease Control and Prevention shows that 90% of chronic diseases, such as heart disease, diabetes, and cancer, are linked to stress. The constant activation of our SNS also leads to high cortisol levels, causing health issues like weight gain and chronic fatigue.
Health consequences of chronic stress
Chronic SNS activation diverts blood from the gut to the muscles, impairing nutrient absorption and leading to conditions like leaky gut syndrome. It also shifts blood flow away from the cerebral cortex, making us less compassionate, more reactive, and impulsive. This state can drive us to engage in harmful behaviours like overeating, smoking, and excessive drinking, despite knowing the consequences.
Engaging the parasympathetic nervous system
To counteract this, we can use scientifically proven tools to engage the vagus nerve and PSNS, helping us manage stress and improve our response to it. Techniques like mindful breathing can stimulate the vagus nerve, signalling to the brainstem that we are safe and allowing our higher brain functions to be in the driving seat. Regular practice can help us respond to stress with emotional intelligence rather than impulsive reactions.
Practical steps to manage stress
Be kind to yourself; life can be very stressful, and it’s not always possible to handle every situation perfectly. Consistency in practicing stress-management techniques can increase your tolerance to stress and improve your overall well-being. Set reminders to practice these techniques regularly, whether it’s during daily routines or moments of pause throughout your day.
A simple breathing technique
Watch a simple breathing technique that can be used during stressful situations to quickly restore balance in your nervous system. Regular practice can strengthen your stress response, enhance your overall well-being and even help you sleep better. Follow along and experience the calming effects of this science-backed method.
Regular practice of this breathing technique will help change your unconscious breathing patterns for the better, helping you habitually take slower, deeper breaths, which research has shown to improve sleep quality and overall health. You could set a 2 hourly alarm on you phone to help remind you or decide to practice whenever you are doing something routine that you do frequently such as waiting at traffic lights or washing your hands.
By consistently practicing these tools, you’ll find yourself better equipped to handle stress and live a more balanced, fulfilling life.
