Managing Your Emotions and State
Stress: Stress hormones – adrenaline and cortisol – are released into the blood. They make you look for a way out of the situation at the level of not only the brain but also the whole body. To cope with this task, all cells become agitated. Daily fluctuations in hormone levels and rhythms of breathing and heartbeat are disturbed if there is a prolonged state of stress. Chronic stress weakens the immune system and suppresses protective reactions and barrier functions of the gastrointestinal tract and skin cells, which complicates the course and prognosis of any somatic diseases.
Anger: Like other strong emotions, such as sadness or joy, anger is a natural process. It is part of our instincts to fight threats, for resources, and to comply with social norms. If we are constantly angry, cortisol enriches neurons with calcium and can eventually destroy cells. In excess, it can also reduce serotonin levels, which are responsible for good moods and feelings of joy and happiness. Being angry, irritable, and hostile all the time can dull our contentment with life and make us even more depressed and unhappy.
Fear: Central to transmitting information processes are the following parts of the brain: the thalamus, sensory cortex, hippocampus, amygdala, and hypothalamus. The sudden flow of adrenaline, norepinephrine, and dozens of other hormones cause physiological changes in the body: increases in heart rate and blood pressure; dilates the pupils; constricts of the veins in the skin to direct more blood to major muscle groups; increases in blood glucose levels; relaxes smooth muscles to allow more oxygen to enter the lungs.
Breath Control
Every cell in the human body needs oxygen to function correctly. Regular practice of controlled breathing helps reduce the effects of stress and improve overall mental and physical health. Techniques also help optimize digestion, improve sleep, allow you to lose weight, reduce body temperature and relieve stress. Breathing exercises help increase oxygen exchange, lower blood pressure, and relieve stress.
All of these conditions decrease the strength of the lungs, making them weakened and unable to function correctly. Stress leads to constant muscular tension, which causes the neighboring respiratory muscles, including the diaphragm, to be spasmodic. Failure to correct this leads to lymphatic and exudative stasis. Anger is associated with changes in breathing and heart contractions: the acceleration of heart rate, rise in BP, and constant shallow breathing disrupts hemodynamics and oxygen supply to the muscles. Fear activates suppression mechanisms of all functions; breathing is not enough, and shallow breaths only aggravate the state of fear.
Breath-Control Strategies
Additional techniques that should be performed along with breathing include meditation. Meditation is the mental action of bringing the psyche into a state of deep concentration.
We often corner ourselves with negative thoughts, attitudes, and bad habits when stressed. However, if you thoughtfully approach the question of mastering breathing techniques, then later, you will be able to cope with emotional overload on your own most gently and naturally.
References
COVID-19 is not a respiratory disease: Study. (2021). Etimes. Web.
Cronkleton, E. (2022). 10 breathing techniques for stress relief and more. Healthline. Web.
Elite Health Services. (2020). Resonance frequency breathing [Video]. YouTube. Web.
Mass General Hospital. (2019). Focused deep breathing meditation [Video]. YouTube. Web.
Nicklaus Children’s Hospital. (2021). Deep breathing technique [Video]. YouTube. Web.
Pacific Crest Clinical Advancement Institute (2021).5-7 breathing technique [Video]. YouTube. Web.