Who will tell whether one happy moment of love or the joy of breathing or walking on a bright morning and smelling the fresh air, is not worth all the suffering and effort which life implies. ~Erich Fromm
Brief Overview of Internal and External Stressors
We all live with stress factors, both internal and external. As holistic health educators we need to recognize that stress has physical, psychological and also psychosocial effects. Psychoneuroimmunology (PNI) is the study of the interaction between psychological processes and the nervous and immune systems of the human body. Stress impacts all the body’s systems and comes from both internal and external sources. According to Frandsen, K. J. et al (2001) there are three types of stress; physical, the psychological and also psychosocial. Physical stressors involve the stressors such as nutritional, environmental toxins and noise to name a few. Researchers also include in the physical category such factors as injury, surgery, hypoglycemia, prolonged exercise, and inadequate supply of oxygen. There are also psychological stressors which stem from the way that a person feels and from their perceptions. It is related to how one reacts toward anything that is perceived as threatening, real or imagined. Psychosocial stress involves stressors from interpersonal relationships, some examples could be characterized by arguments, or conflicts with family members, employers, instructors, co-workers, friends, neighbors and other people in our communites. Even isolation can be stressful due to the lack of inadequate social interaction.
The ability to adapt, one’s attitude, perceptions and the ways one looks at stressful events can help one move through stressful events. Frandsen, Hafen et al (2001) explains that there are many factors leading to stress. Although researchers recognized the impact of stress, it was not until 1950’s that specific sources were identified. University of Washington psychiatrist Thomas Holmes noted that stress did not cause illness; however, stress did somehow weaken the body which made it more vulnerable. With further research Holmes was able to make a correlation between disease and “what he called life events” (P57). It seemed that the more “life events” a person experienced within a brief amount of time the more likely that person was to become ill. Holmes in conjunction with his colleague Richard Rahe created a list of stressors or life events called the Holmes-Rache scale which assigns a numerical value to approximately a list of 48 stressors or life events, on the top of the list of life stressors death of a spouse, divorce, marital separation, jail term and death of a close friend.
The mind is extremely powerful. Research has shown that by simply consciously thinking about these events can evoke emotions so physically powerful that they can induce the stress response. If this is so, then the reverse can also be true, if one can simply consciously think about events that promote relaxation one can evoke emotions that reduce stress. Sometimes this proves to be a difficult proposition, however, there is a tool at our disposal 24/7 and that is our breath. This study will explore the physiology of stress and its relationship to the anatomy of breath as a stress reduction tool. Not only is the breath effective as a means to reduce stress, but it also can become a spiritual gateway that enables insight into one’s own story fields, which may be responsible for one’s perception of the world. Often overlooked but very important is the power of the breath. Attention on breath can affect the endocrine, immune and digestive system and is relative to the health of every living cell that makes up the body. What is incredibly empowering about the breath is that it is with each one of us all the time. One can tap into this resource at any moment. By simply turning one’s attention towards the breath, one may sense a shift in their perception which may help affect bodily functions by slowing down the stress response mechanisms which in turn will over ride the sympathetic to parasympathetic dominance.
The Stress Response and the Autonomic Nervous System
When the body becomes stressed, regardless of the source it undergoes what scientists now recognize as the stress response. This stress response is known as the “fight-or flight response.” Rakel (2007) explains that at some point during a stressful or emotional event, the sympathetic nervous system is stimulated and affects a number of physical responses. This “fight or flight response” is often depicted by increased heart rate, perspiration, muscles tense up, digestion slows, and breathing becomes rapid and shallow. In ‘normal’ situations this process is brought back into homeostasis by the parasympathetic nervous system.
The “fight or flight” process is not inherently bad. It has secured and helped with survival of humans for thousands of years. It is useful in the adaptation of many species as a way to protect oneself from threats of death and attacks. It is a physiological and psychological response which turns on specific bodily reactions for self perseveration. However, when one is experiencing or is subjected to chronic stress, either real or perceived the nervous system stays in a negative loop and the sympathetic system remains on. The sympathetic branch of the nervous system remains over stimulated, leading to an imbalance of the autonomic nervous system, which can lead to inflammation, high blood pressure, muscle pain, immunological attacks and it also affects and promotes difficult mind and emotional states.
When working with clients as a holistic health educator, it is important to be able to identify and address the physiological changes of stress upon the body. When the sympathetic nervous system is triggered physiological effects includes increased secretion of adrenaline, elevation of blood pressure, acceleration of the heartbeat and more tension in the muscles. Because the body reacts to stress by producing less secretory IgA and less DHEA, slows down digestion, and peristalsis, reducing blood flow to organs and producing metabolites it is important to understand the impact on the system. Sugars and fats are released, cholesterol rises, and the blood makes adaptations causing the blood to become sticky and more prone to clotting (Balch, 2006, P721, Lipski, 2004, p86). As one can imagine, stress wreaks havoc on all the body’s organs and metabolic processes and in particular the GI track, the hub of the immune system. Just look at the shelves of a grocery store and one will see products for every type of digestive ailment possible. The best diet in the world will do no good if one’s body cannot break down food into tiny particles so that they can be absorbed and utilized into the bloodstream.
Stress has serious impact on the physical system, the GI track and the digestive in particular which affects the overall health of a person. Symptoms of stress may be a flare-up of an ulcer, irritable bowel syndrome, and leaky gut syndrome (Murray, 2000). When one thinks of the GI track, the organs such as the stomach, liver, intestines come to the forefront of the mind. However, there is much more involved then the obvious organs and chewing food well, important as that may be, there is a whole complex dance going on without out conscious assistance. The digestive system is a system made of complex messengers, keys, locks, hormones, chemical and nutrients. The digestive system is in constant communication with the endocrine and immune systems. Think of this as the Holy Trinity for health.
The pituitary has role in relation to the impact of stress. The pituitary in particular reacts to stressors and increases its production of adrenocorticotropic hormone (ACTH), which in turn stimulates the production of the hormones cortisone and cortisol. The over production and release of these hormones inhibit the functioning of white blood cells and suppressing the immune response. It is this increase of adrenal hormones that is responsible for most of the symptoms associated with stress. Stress can lead to nutritional deficiencies especially the B vitamins. Increased adrenaline production increases the body’s metabolism of proteins, fats, and carbohydrates to produce energy for the body. In turn the body produces amino acids, potassium, and phosphorous which depletes magnesium in the muscles and stress less calcium. Another important chemical reaction is a release of cortisol, an adrenal hormone that regulates carbohydrate metabolism and blood pressure. Further, stress increases Interleukin-6; an immune system protein that has a direct effect on most cells in the body and is associated with diabetes, arthritis, cancer, osteoporosis, Alzheimer’s, periodontal disease, and cardiovascular disease. It is due to the complexity of physical reactions by which prolonged or recurrent stress causes the body to become deficient and the body’s immune system. The body is now vulnerable to attack and becomes more susceptible, sensitive to allergens, is on a heighten alert often attacking its own tissues and cells compromising the different lines of defense of the immune and digestive systems A good example of prolonged stress on digestion is the Leaky Gut Syndrome (Balch, 2006, pp721-722). The nutritional component is just one piece of the puzzle.
Sapolsky (2004) explains the way that the brain communicates with the rest of the body is through a series of chemical and electrical messages sent through nerves, which originate from the brain and then branch out to the spine and the periphery of the body. This network or system of nerves and chemicals are part of the function of the Autonomic Nervous System (ANS) (p.20). Bakewell (1995) elucidates that “the nervous system is divided into the somatic nervous system which controls organs under voluntary control (mainly muscles) and the Autonomic Nervous System (ANS) which regulates individual organ function and homeostasis, and for the most part is not subject to voluntary control” (para 1,. P1). This is known as the visceral or autonomic system. As previously stated, the ANS is principally an efferent system, which is a system of nerves that carry impulses away from the brain or spinal cord, or blood vessels that carry blood away from an organ. This structure sends impulses from the Central Nervous System (CNS) to peripheral organ systems. This impacts heart rate and the force of contraction, constriction and dilatation of blood vessels and secretions from endocrine glands among many other functions. Some autonomic fibers transmit information from the periphery to the CNS, which are connected to the intercession of “visceral sensation and the regulation of vasomotor and respiratory reflexes (para 1, P1) see Table 1 in Appendix. In short the ANS has everything to do with your response to stress whether internal or external. Zapolsky (2004) explains that the ANS is split into two systems. During stress the sympathetic system is turned on and the parasympathetic is suppressed. Like everything else in the body, homeostasis must be maintained in order to insure good health. Homeostasis has to do with balance and harmony with in the body. It is the condition created when each cell of the body functions in an environment which is within certain physiological criteria or limits. This is why it is important to maintain the proper amounts of gas, nutrients, ions, and water. Also there needs to be the right temperature and optimal cell health.
The Anatomy of the Breath
As we can see the nervous system is a highly complex system that is connected to the immune system, which consists of a number of organs, such as the thymus, gland, spleen, lymph nodes, and bone marrow as well as blood cells that circulate throughout the body. This is why attention to breath is imperative for the health of the body’s organs and the immune system. Dale (2009) explains that oxygen plays a key role in maintaining cell and tissue integrity. Respiration is the means by which this process takes place because its chief function is oxygen metabolism.
Much like a car, the human body requires fuel, which in this case is glucose. The oxygen mixes with this fuel much like a car mixes oxygen with fuel to run. The byproducts of respiration are carbon dioxide and water. The action of inhaling introduces oxygen to the system and the exhale rids the body of the byproducts. The lungs, diaphragm and upper respiratory tracts, which consists of nose, mouth, trachea, pharynx, and larynx are all involved in the respiration process. Muscles involved include the intercostals muscles and the diaphragm. When we breathe air passes through the nose and travels through the trachea into the lungs. In the lungs the air and other substances pass into the blood stream and carbon dioxide passes from the blood to the air. It is this delicate balance or dance if you will that helps maintain a homeostasis within the body. It is important to note that breathing can be controlled, but is also a reflex movement. Dale (2009) notes that the rate of breathing is controlled by the medulla oblongata, the very center of respiration located in the brain which is regulated according to the response of levels of carbon dioxide in the blood (P.69).
Moving away from looking at the breath in the biomedical paradigm one can also see the breath as a spiritual tool or as a means to deeper inquiry. The breath is comprised of the inhalation, pausing and exhalation. Carola Speads (1992) explains that most people perceive that the act of breathing occurs rhythmically in a two part rhythm: exhalation and inhalation however, this is not the case. The practitioner through exploration of breath work will discover that there are three parts to the anatomy of breath: exhalation, pause, and inhalation. The pause should not be mistaken as a moment of nothingness. The pause is an opportunity for a rest from the effort of inhalation and a coming together of energy needed for the next inhalation. The pause is a vital part of the anatomy of breath. It is possible to over ride the sympathetic nervous system with the use of breath. Interfering with the length of the pause of the breath, can shorten the breath creating stress by rushing or pressuring the breath this directly counteracts and interferes with trying to create a sense of well-being. At first the practitioner may not even be aware of the pause or a feel for the pause. It has been reported that some people get very uncomfortable when they experience the slight delay of the in breath for the first time, however, if one is anticipating such an occurrence, it may not be as confusing or stressful. Once the three part rhythm breath is established and the practitioner is familiar with the experience the pause can give great relief, “eradicates the feeling of being under pressure, and has a calming effect…” (P13). Speads (1992) recommends not willfully make this pause occur, because breathing is an involuntary process, on cannot make the pause correctly intentionally. Speads writes, “The rhythm of your breathing, of which the pause is a phase, has to reestablish itself on its own. It is a part of the continuous, though varying rhythm of your breathing” (p13).
Consciously slowing down one’s heart rate, decreasing perspiration, and relaxing muscles is somewhat difficult to do. Breathing is generally considered an involuntary process; however we do have access to this vital function by voluntarily focusing on the breath itself. Since it can connect both the involuntary and voluntary functions breath can act as a bridge between the sympathetic and parasympathetic systems. In this way breath is an excellent tool to help facilitate positive change by aiding the body in regaining homeostasis by voluntarily slowing down and deepening the breath. By simply changing rate and volume of the inhalation and exhalation of air, one can directly stimulate the parasympathetic nervous system, which in turn may result in relaxation and the turnaround of physical reactions of the sympathetic nervous system during the stress response. Often one can evoke change in the sympathetic nervous system by simply turning ones attention to the breath and by simply observing it without any efforting in controlling or changing its nature. One may actually experience that by practicing breathing exercises on a regular basis, one can improve heart rate, blood pressure, digestion, sleep, and maintain some kind of stability of the nervous system and in turn will stimulate a relaxation response which may aid in less tension and an overall sense of well-being.
Donna Farhi (1996) conveys that according to relaxation research breathing can help with preventing disease by creating a system that is less susceptible to viruses, lowing blood pressure and cholesterol levels. Farhi states the following:
When we breathe in a relaxed fashion we move from a destructive metabolic state to a constructive one. The shift from operating in a chronic stress mode to a mode of relaxed alertness can affect the synthesis of protein, fat, and carbohydrates, increase the production of cells for immune system activation, promote bone repair, and growth, as well as enhance cellular, hormonal, and psychological processes” (p7)
Once a person becomes aware of their breathing, they may embrace the practice as an opportunity to aid the flow of “the vital energy” of the body and mind. The practitioner can begin to make use of its vital energy or qi. When starting to move with the breath, an individual may experience a change in their state of mind or perception. One may become relaxed, focused, and peaceful and also begin to enjoy their body. With mindfulness and concentration; one can send the energy of the breath throughout the body, releasing tensions, supplying strength, and bringing stillness to areas where that are troubled. When practicing yoga, one may often discover parts of the body that are tight, sore, numb, or painful of which the practitioner was not even aware. This is the process of developing mindfulness.
The breath is also a useful tool for meditation. By bringing awareness to the breath, by actually sitting in physical stillness and taking the time to simply listen to it, the practitioner may experience a quiet mind. It is generally thought in many Wisdom traditions that thinking is simply illusions the mind creates that become distraction to clear vision. Not that thinking is wrong or bad, the mind will never cease what it is created to do, however, mindless looping thoughts and a mind that is all over the place tends to create stress not alleviate it creating sympathetic dominance. Many of people often miss out on their own lives by living inside their heads. When there is a calm mind, it is possible to open up awareness to the direct experience of the present. It is at that moment that one may discover your true nature. When someone is able to live in the present and not the past or future then one may be able to realize that there is no animal or beast chasing them, therefore instead of living in the constant loop of the stress response they can reside in the relaxation response.
What causes poor breathing? Speads (1992) informs the reader that one’s breathing reacts to stressors and any shock that occurs on this journey of life. People hold their breath when scared or startled, restrain it under stress, and it is stimulated by joy, laughter and exercise. One of the most common problem indicative for Western culture is shallow breathing. Which as Kent (1997) explains involves rapid respiration, accessing the top of the lungs. Small, shallow breaths tend to occurs in response to challenges and are often a sign of unease with life. Shallow breathing inhibits the movement of the diaphragm. This is problematic for the proper exchange of oxygen and carbon dioxide.
The breath can be a mirror for how one is showing up in the world. Contact with breath may make one more open to life’s experiences and is in no way going to make the stressors go away, but it may help shift perception and how one adapts. Mindfulness of breathing can maintain and helps the body’s homeostasis by creating resilience to cope with the challenges of life. Some benefits are overcoming weariness, and restore loss of energy. Mindfulness of breath will bring the breathing process out of the unconscious into the forefront of one’s life. This is invaluable to induce changes in one’s breathing to overcome tension Some life style choices may be meditation, contemplative prayer; being in nature, qi gong and yoga These may be great ways to reduce reactions to stress allowing the parasympathetic system to over ride sympathetic system (Speads, pp 3-4)
Breathe: A Spiritual Practice
Since one cannot live their life in a bubble, coping tools are needed to address stressors. Lifestyle changes are needed in order to become healthier. One needs to address the affects of both internal and external stressors. Our ancestors knew this. For thousands of years, attention to breathing has been a significant focus in many psychological and spiritual practices. Farhi (1996) expresses that there are many benefits of breathing practices such as chemical, cellular, and neurological changes on a more subjective level. Those who practice open breathing through the healing arts such as yogic pranayama, tai chi, qi gong, Buddhist anapanasati or mindfulness (sati) of breath meditation reap the benefits not only health wise, but they begin to develop a healthier relationship with life’s stressors. Often there is a calm abiding and a centeredness that remains present even in the midst of chaos. One key note is that in breath practice, Farhi (1996) writes the following:
Perceiving the essential; breath and becoming conscious of its natural state is very different than controlling or manipulating the breath through quick techniques and exercises…Breathing techniques can be very powerful but rarely do artificial means of controlling and manipulating the breath provide long-term, positive benefits. (P8)
The quote above points outs an interesting distinction and as a holistic health educator it is important to keep this mind when working with clients for it is not necessarily about applying band aids on a person who is experiencing chronic stress, but to actually aid that person to make the healthy changes of the habits of mind. However, one must start somewhere and that is why there are techniques which can act in the short term as an aid or tool to begin the change. Dr. Weil’s website has great information on breathing practices he states:
“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." (p1)
Weil recommends three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Each has a different purpose.
The Stimulating Breath
This is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.
• Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
• Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
• Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
The 4-7-8 (or Relaxing Breath) Exercise
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Breath Counting
• To begin the exercise, count "one" to yourself as you exhale.
• The next time you exhale, count "two," and so on up to "five."
• Then begin a new cycle, counting "one" on the next exhalation.
Nevertheless, at some point, the techniques and forcing the connection to the breath can become a hindrance. What one is looking for is breath connection, which in the long term has the potential to completely change how someone shows up for their life. Farhi (1996) explains at one end of the spectrum there is the breath which is controlled and regulates by the will, as experienced as the classic breathing by yogis and on the other end of the spectrum there is the unconscious involuntary breath. Somewhere is the middle way, a place where the two extremes meet. This is what Farhi expresses as the “essential breath” which she describes as a “conscious flow that arises out of the depth of our being and dissolves effortlessly back into the same stillness” (p9).Speads (1992) reiterates what Farhi says in regards to forcing the breathing connection. Speads states, “We cannot “make” breathing as we can “make” movement. Breathing can only be provoked, coaxed, induced to change on its own” (P7)
Conclusion
Stress can affect your health in significant ways. Dis-ease is often caused by internal and external stressors. Many of the effects of stress manifest on many different levels and taxes all the systems of the body. When subjected to chronic stress, either real or perceived the nervous system stays in a negative loop and the sympathetic system remains on. The sympathetic branch of the nervous system remains over stimulated, leading to an imbalance of the autonomic nervous system, which can lead to inflammation, high blood pressure, muscle pain, immunological attacks and it also affects and promotes difficult mind and emotional states. By simply turning one’s attention towards the breath, one may sense a shift in their perception which may help affect bodily functions by slowing down the stress response mechanisms which in turn will over ride the sympathetic to parasympathetic dominance. The way someone breathes is interconnected with habits of mind, body, and perception. Often the way one perceives the world can create stress by perceiving the world as a threat. These habits of mind or patterns of mind can be brought into conscious awareness by observing the patterns of breathing. Rarely can someone change habits from one moment to the next; most often people overcome them only gradually. Therefore the practice of breath awareness requires time and a returning over and over again with compassion and patience! By and large the effects of the mindfulness practice of breathing are gratifying and rewarding so coming back again and again is not so painful. There is no one way of “best breathing” since everyone’s habits and life’s experiences are unique. Once the inadequacies of breathing habits are identified, the question is often asked, “How should I breathe?” Breathing is not correct when it functions all the time in one particular way. It must be able to feely flow, neither attaching itself to mind states of aversion or grasping. The breath has a changing quality, like weather, moods, emotions and life itself. The breath must have the capacity to evolve with what is arising at that moment. Running or exercise needs a different breath then sitting in meditation, eating, or having a conversation with a friend. So the key is practice, mindfulness, and allowing the breath to become a messenger so that one may move through different mind states and life’s experiences. The breath then, becomes a mirror for one’s mind states. Life is full of stress there is no way to completely move away from that, however the breath provides an indispensible vehicle that is with a person even up to that very last exhale of their life when all prana leaves the human form. Even that last breath has the potential that can help free the practitioner as she/he begins the next part of the journey.
References
Balch, P. A. (2006). Prescription for nutritional healing. New York: Avery.
Breathing: Three Exercises - Dr. Weil. (n.d.). DrWeil.com - Official Website of Andrew Weil, M.D.. Retrieved May 31, 2010, from http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
Dale, C. (2009). The Subtle Body. Louisville: Sounds True, Incorporated.
Farhi, D. (1996). The Breathing Book: Vitality & Good Health Through Essential Breath Work (1st ed ed.). New York: Owl Books.
Frandsen, K. J., Hafen, B. Q., Hafen, B. Q., Karren, K. J., & Smith, N. L. (2001). Mind/Body Health: The Effects of Attitudes, Emotions and Relationships (2nd Edition) (2 ed.). San Fransisco: Benjamin Cummings.
Kent, H. (1997). Breathe Better, Feel Better: Learn to Increase Your Energy, Control Anxiety and Anger, Relieve Health Problems, and Just Relax With Simple Breathing Techniques. Allentown Pennsylvania: People's Medical Society
Lipski, E. (2004). Digestive Wellness (3 ed.). New York: McGraw-Hill.
Murray, M. (2000). Dr. Murray's Total Body Tune-Up: Slow Down the Aging Process, Keep Your System Running Smoothly, Help Your Body Heal Itself--for Life! (1 ed.). United States and Canada: Bantam.
Rakel, D. (2007). Integrative Medicine: Text with BONUS PocketConsult Handheld Software (2 ed.). St. Louis: Saunders
Sapolsky, R. M. (2004). Why Zebras Don't Get Ulcers, Third Edition (3rd ed.). New York: Holt Paperbacks.
Speads, C. (1992). Ways to Better Breathing. New York: Healing Arts Press.
The Autonomic Nervous System (page 1). (n.d.). About the Department รข€” Nuffield Department of Anaesthetics . Retrieved May 11, 2010, from http://www.nda.ox.ac.uk/wfsa/html/u05/u05_010.htm
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