Meditation and conscious breathing can actually relieve and reduce the body's stress response.
Stress and Meditation
Stress is a natural stimulant, part of our evolutionary heritage. It is meant to bolster the body with energy to outrun or fight off a perceived threat, i.e. “fight or flight.” In many situations it can prove helpful, but chronic stress may do more damage than good. Fortunately there is an easy solution: meditation, or if one prefers, conscious breathing. This ages-old remedy can actually counter the body's response to stressful stimuli.
The adrenal glands, small glands that sit atop each kidney, are responsible for producing that kick of adrenaline. When the brain recognizes a stressor, like a tiger, a substance called adrenocorticotropic hormone (ACTH) is released and sent to the adrenal glands signaling them to release cortisol. This release of cortisol fuels a brain chemical called norepinephrine (noradrenaline), converting it into epinephrine (adrenaline). Now the person is ready to attempt to outrun the “tiger!” Energy increases and the pain response decreases. It is important to note that the brain doesn’t differentiate between a real tiger or an angry boss or even an espresso. Each is a stressor, and the body reacts the same way for all stressors, real and imagined. In point of fact, the mind can play a significant role in turning off the stress response as well. All one needs do is begin to breathe, consciously.
Breathe in, breathe out. Focus on the breath. Let thoughts drift away like leaves. Be present. Breathe in, breathe out. Change the focus, and change the body’s behavior patterns.
Many people have forgotten how to relax, how to breathe. Focus is on the myriad stimuli the world has to offer. The brain is programmed to think, and the daily grind facilitates rapid thoughts while rewarding multi-tasking. Each person has the ability to counter stress regularly by changing their focus. Meditation has been shown to actually reduce the stress response, decrease norepinephrine output, and improve the quality of life in patients suffering from heart failure.
Thich Nhat Hahn, a Zen Buddhist monk, believes everyone should meditate. In his book, “The Miracle of Mindfulness,” he says that everyone needs to experience complete rest. Even sleeping is not restful, as many people toss and turn, walking or running in the dream world. Meditation allows the mind to let go of busy thoughts, residing in peace in the present moment. In fact, the more meditation is practiced, the greater the effects on the stress response system. Studies done on Transcendental Mediation (TM) showed that advanced meditators actually had a greater reduction in norepinephrine than those who were only considered long-term meditators. That’s a great reason to start practicing now! The more the practice is solidified, the more benefit can be derived from it.
Focusing on the “breath” in meditation is a very simple endeavor, but for some people it can seem mountainous. Stilling the mind enough to simply be in the present moment can prove tricky at first, and actually takes a bit of practice. Starting with 15-20 minutes a day is plenty for a beginner, and the rewards of practice can be worth it. Greater focus, a clearer mind, and a healthier heart are just breaths away.
References:
Curiata, JA, et al. "Meditation reduces sympathetic activation and improves the quality of life in elderly patients with optimally treated heart failure: a prospective randomized study." J Altern Complement Med. 2005 Jun; 11(3): 465-72.
Infante, JR, et al. “Catecholamine levels in practitioners of the Transcendental Meditation Technique.” Physiol Behav. 2001 Jan;72(1-2):141-6.
Lang, R, et al. “Sympathetic activity and Transcendental Meditation.” J Neural Transm. 1979;44(1-2):117-35.
Habib KE, Gold PW, and Chrousos GP. “Neuroendocrinology of stress.” Endocrinol Metab Clin North Am. 2001 Sep;30(3):695-728; vii-viii.
