Stress
Modern life I often say is rubbish :->
How to cope though!
It's very bad having your system in overdrive all the time through a stress triggered response. In danger that energy surge would help you fight or run away of course but Cortisol then keeps on flowing and you get burned out leading to high blood pressure - immune system inflaming us and elevated blood sugar - all leading to serious disease.
Here we explore some of the things which have helped me switch off that Cortisol response!
Positive Self Talk
If you believe you can't cope and you're under pressure - your brain tells your fight or flight systems to shift gear and get going! Cortisol and Adrenaline are released and you prepare for the worst - arteries tighten - reducing blood flow and weakening you.
Just by thinking positively though - your blood vessels will open back up and you'll find the your stress won't be working against you any longer.
There are further resources available to members of course.
Breathing and Guided Meditation
Did you know there are different types of breathing - beyond the avoidance of being a mouth breather!
Box Breathing.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
& repeat.
This technique is even used by first responders attending extreme emergency situations so give it a try when you feel your heart racing and YOU need to reduce your heart rate.
Hyper Ventilation and Breath Hold
4-7-8 or the relaxing breath.
- Breathe in quietly through the nose for four seconds - do not sharply inhale ensuring the air intake is similar to normal breathing.
- Hold the breath for 7 seconds
- Exhale sharply through the mouth making a whoosh sound for 8 seconds fully emptying the lungs of air.
- Continue as needed
This method is also used in sleep therapy so practice as ever in a safe environment.
Alternate Nostril Breathing.
Not just for relaxation but also for improved nasal breathing stabilising the airway, enhancing cardiovascular function and lowering the heart rate.
- Close your mouth but relax the jaw - take a few breaths through the nose
- Now while inhaling through the left nostril close the right nostril with your hand. Do this gently of course. - continue for one deep breath in and out.
- Release the right nostril - close the left nostril and repeat.
- This is one cycle. Do this for not less than 10 cycles and for not more than 5 minutes.
Golden Yarn
Mindful Meditation
A very powerful technique which if done regularly can alter your stress response as well as in the moment.
Eight weeks of mindful meditation can re-wire the brain making us less likely to react to things which stress us out for no reason.
