YOUR 2024 BRAIN BRAWN MINI RESOLUTION BEST YOUR STRESS • WEEK 1

​INTRODUCING YOUR NEW MINI RESOLUTION: Best Your Stress!

 
Good morning and welcome to another mini resolution: BEST YOUR STRESS!
 
Can you think of anyone that doesn’t regularly deal with stress? September is particularly a busy and stressful time for many, with summer vacations behind us, the kids’ return to school, and constant reminders about the upcoming holiday season, for which marketing begins earlier and earlier each year. So, this month, we’re focusing on techniques to take control of our stress and breathe.

 
Understanding The Primitive Systems that Dictate Our Stress Response

 
Generally, our stress response (AKA the Fight or Flight response) is quite primitive and has never adapted to modern life. This innate response is designed for mortal threats such as a confrontation with a saber-toothed tiger. See in the chart how the body is prepared to either stand and fight or turn and run from a potential fatal threat. All of that makes sense when you read it!
 
Once that tiger has been dealt with, the body restores homeostasis by activating the Rest and Digest system, essentially the opposite of the physiology of the Fight or Flight response. All of that makes sense, too!
 
In modern times, our stress response is not activated by a mortal threat, but by mundane routines, finances, traffic jams, deadlines, job loss, the news, etc. These are not threats to our existence nor do they dissipate. Instead, they persist all day every day. Thus, the stress response remains stimulated, and homeostasis is not achieved because the Fight or Flight response remains active. As a result, the Rest and Digest system does not have a moment to take the reins.
 
What’s more, our primitive physiology responds as intensely to a traffic jam as a saber-toothed tiger. Our perception drives our body’s physiological response, which is why we are often told how we respond to a stressor is determined by how we perceive the situation.

 
Dealing with Stress NOW

 
Thus, advice for handling stress typically falls into two categories, both of which are worthy endeavors:

1. Prevention via time management and planning
2. Changing our perception of a stressful event into one of acceptance.

 
The former minimizes the occurrences of certain types of stressful events and the impact of prevention can be felt within a short period of time, like weeks to months. The latter, learning acceptance of “what is,” requires lifelong learning and work.
 
But our bodies need a break now—not in weeks, months or years. So, what if there was a way to give the body a break from the Fight or Flight response, to intentionally activate the Rest and Digest system thereby restoring a modicum of homeostasis to minimize the negative health consequences of chronically activating the stress response? There is!
 
Our resolution this month is to implement tips and use the tools to activate the Rest and Digest system.
 
Below, we provide your home base: the number one tool at your disposal to change your stress physiology is your breath. Next week, we’ll dive into the science of the soup of chemicals released by the Fight and Flight response and how this impacts brain health. Then we’ll continue with additional tips and tools throughout the rest of September.
 
In the Fight or Flight chart above, you’ll notice that the only physiological response you can control is your breathing. You have the power to take the breath from fast and shallow to slow and deep because, in response to deep diaphragmatic breathing, the body will quickly activate the Rest and Digest system. In other words, breath is the brake to the stress response.
 
Keep in mind that shallow, quick breathing further activates the Fight or Flight response—which means we need to consciously take control of our breath with deep breathing techniques in order to activate the Rest and Digest system!
 
Start with this quick test. If the hand on the chest rises first and more fully, then your breath is shallow. In this case, you must focus on directing the breath to hand on the belly to activate diaphragmatic breathing. This video, while old, simplistically talks you through the process. You can even practice this type of breathing while driving, using the back of the car seat instead of your hands to guide the breath. It is also a great exercise to apply prior to sleep to induce calm and stillness.
 
Of course, there are other breathing exercises out there—like box breathing and alternate nostril breathing, for example—but belly breathing is still a component of those exercises, so this is our starting point.
 
YOUR TASK: Each day, set a timer and practice the diaphragmatic breathing technique for 3 minutes. Want to level it up? Shoot for 30 breaths and try not to lose count!
 
Struggling with diaphragmatic breath? Try adding essential oils to your breathwork, which may help you deepen your breathing. Bergamot and lavender have been studied for their calming influence on the nervous system. Place a few drops on a cotton ball and breathe!

 
Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.
 

TRACK YOUR PROGRESS

YOUR MINI RESOLUTION: BEST YOUR STRESS!

Practice diaphragmatic breathing for three minutes each day to help stave off stress. Use the calendar to log your breathing exercises, as well as your exercise, sleep, sugar. water, fruit-n-veggie and micro goals!

Click to view and download the log.