Stress, an ever-present aspect of modern life, is a complex system designed to mobilize several bodily functions. Whether it be psychological or physical, stress activates the sympathetic nervous system, triggering multiple physiological responses. Understanding these mechanisms behind stress can empower us to take control and manage the impact stress can have on our well-being. In this blog post, we explore the physiological sigh, a simple and useful tool for coping with stress.
It is important to first understand that stress is a generic response that does not discriminate between psychological and physical challenges. This means that whether we are caught up in a dangerous situation or having thoughts or feelings of anxiety, stress functions will always act as a mobilization system for the body. This means that once we experience significant stress, the sympathetic nervous system is activated and restricts certain functions while agitating others. The stress response prompts movement (such as tremors) or speech (often saying things we might regret) as the body prepares to confront or escape a perceived threat.
The sympathetic chain ganglia, a chain of neurons extending from the neck to the naval, rapidly activates in response to stress. Acetylcholine, a neurotransmitter, is released to various sites in the body, and triggers a subsequent release of epinephrine (adrenaline). Real-time stress management tools directly influence the autonomic nervous system, providing an avenue to mitigate the adverse effects of stress.
As you have probably come to find out by now, conventional methods like telling yourself or others to calm down are often ineffective ways of managing stress. Instead, the solution lies in activating the parasympathetic nervous system. This may sound like a very abstract and complicated task, however there are easy ways to do so. The physiological sigh emerges as one of the fastest and most research-proven tools for calming stress. This involuntary stress mechanism can be harnessed voluntarily, providing direct control over the body’s stress response. Unlike heart rate, which is only partially under voluntary control, the sigh allows us to influence our physiological state directly.
When we inhale, the diaphragm descends, creating more space in the chest. This movement causes blood to flow more slowly, and the sinoatrial node, a group of neurons, registers the reduced blood flow. All of this allows for signals to be sent to the brain, prompting an increase in heart rate. Conversely, exhaling longer and more vigorously slows down the heart rate, promoting a sense of calm. To harness the power of the physiological sigh for stress relief, focus on your breathing. If you need to energize or increase alertness, inhale more vigorously than you exhale. For quick relaxation, emphasize longer and more pronounced exhales. While breathwork is valuable for maintenance, the physiological sigh offers a potent and immediate strategy for managing stress when you need it most.
In the intricate dance between the sympathetic and parasympathetic nervous systems, the physiological sigh emerges as a powerful ally in the fight against unwanted stress. By understanding the physiology behind this simple yet effective tool, we can gain the ability to manage our stress response, promoting both mental and physical well-being. The next time you are overly stressed out, take a moment to sigh – it might just be the breath of fresh air your body needs.