In the previous post we spoke about the amygdala and the stress response, I spoke about the neuroanatomy and why it occurs. I hope now you have a greater understanding of what’s happening and can now implement some of these techniques into your routine.
It’s important to note not you might not find these effective straight away. You learn how to control your amygdala and it’s coming with time and practice. Once you do, you’ll notice a new efficiency and optimisation about your routine.
Breathing modalities
Breathing has a powerful effect on the body, in fact, the way we breathe it controls the output of the body. Remember one of the first responses during stress is shallow breathing. When we inhale our heart rate increases and when we exhale it decreases. First, I would always recommend nasal breathing where possible, even during sleep it’s common for some people to cover their mouth to be forced to nasal breath (more on this in a later post).
Now essentially, to calm your heart rate and stress response, you want to control your exhales and prolong them a second. (adversely, if you want to speed up your heart have more vigorous inhales).
However, there are common breathing techniques shown to help control stress response. Buteyko breathing is a method of slow breathing to put you back into a sympathetic state. Below is a video detailing the method by Patrick McKeown.
Take a walk
Research has shown a one hour walk in nature compared to the city is shown decrease the amygdala response. That said, a one-hour walk in the city is more beneficial than nothing if you are stressed. Aim for two a week, use it as a tool to relax your mind and breathe.
Long walks can allow mindfulness and give you more clarity of thought.
Improve sleep
Think of sleep as your body recharging. You need it for musculoskeletal repair, your muscles are completely relaxed, and your muscles are rebuilt. Well, it’s similar for the brain. Neuroplasticity (new synapses and stronger connections in the brain) occurs when you sleep.
Not sleeping will cause delirium and tiredness in the day. Meaning your brain can’t process and function normally. Cortisol levels are increased, and when a stressful situation occurs, your brain cannot modulate what is happening.
Nighttime routine is quintessential for a good sleep, limit artificial light especially blue light where possible. Stopping eating around 2 hours before will mean your body isn’t digesting when your sleeping. Health routines, breathwork or stretching are good as a modulator. You can teach your brain it’s time for bed by doing the same thing at the same time. Before bed you want to do something to calm your brain down, like reading or listening to a book. This bridges the gap between the day and sleep.
A morning routine can energise you throughout the day also, killing the morning sets you on the right path for the day (more on this another time).
Regular exercise
Exercise allows the chemicals in our brain to rebalance much more quickly, we utilise adrenaline while training. It’s also shown to decrease cortisol which is the direct cause of stress.
Neurotransmitters controlling pleasure hormones (like dopamine and serotonin) are released, you feel better and happier.
Exercise also improves sleep, the essential element for controlling stress.
Increased self esteem will boost confidence and your ability to deal with it when a stressful situation occurs.