When you get stressed by a deadline, a bad driver, or a tax bill, your brain and body go into “fight-or-flight.” Your heart beats faster, you breathe more rapidly, and your muscles tense up. Because the stress response is rapid, you need to find stress relief strategies that you can engage quickly. There’s no time to have a long conversation with yourself. Luckily, science is helping us find new, simple and quick ways to de-stress that rely on recognizing the brain’s stress response (or worry and rumination response) and activating different brain networks to calm things down.
1. Recognize when you begin to feel stressed
When you get stressed a part of your brain called the amygdala hijacks the brain into a state of readiness for fighting or fleeing (called the fight or flight response). This is because the stressors our ancestors faced were more acute and physical (like a prowling lion). When you start to go into "fight-or-flight," your breathing gets more shallow, your heart beats faster, and your muscles get tense. This response is generally quite rapid and caused my surges of adrenalin and cortisol coursing through your body. If you practice watching for the first signs of stress (like your shoulders tensing), you can catch the response early in the process before your brain is completely hijacked.
2. Take a few slow, rhythmic breaths with long exhales
Slow rhythmic breathing activates the vagus nerve - a large nerve that travels throughout the body and links your brain with your heart, lungs, gut and other major organs. The vagus nerve is part of the parasympathetic nervous system, which slows down the “fight or flight response and takes the body back into a relaxed state known as “rest and digest.” Blood flows from your hands and feet back to your inner organs, since your brain assumes you no longer have to run or fight. To practice slow rhythmic breathing, breathe in for a count of 5, rest for a count of 2, then breathe out through either your nose or mouth for a count of 6. if this is too difficult, you can begin with a 4-2-4 rhythm and then work up to 5-2-6.