Breathwork for Stress
Stress. Many of us know it well and it can have such a harmful impact on our health. I speak to most of my patients on how to help manage stress due to how common its effects are on health. One of my favorite tips for helping support our bodies stress response is through breathwork.
The adrenals are the center of the body’s stress response system, which is why you’ll see the adrenal system mentioned hand in hand with stress. When our bodies respond to stress (physical, emotional, and psychological) it releases cortisol. Stress triggers a cascade of responses by the hypothalamus and anterior pituitary which causes the adrenal cortex to release cortisol. When the sympathetic system is triggered the adrenals release epinephrine, norepinephrine, and cortisol.
Adrenal fatigue is not well accepted in the allopathic world, but it is believed that when someone deals with chronic stress the adrenals cannot keep up with the stress on the body. This ongoing stress can cause high levels of cortisol. Long term stress can eventually lead to depressed cortisol levels.
It is estimated that 75% to 90% of human disease is related to stress and inflammation, including cardiovascular and metabolic diseases and neurodegenerative disorders. Chronic stress also can weaken our immune systems.
A four point salivary cortisol test is the best way to get a full picture of the levels over the course of the day. Normal patterns of cortisol fluctuation show the lowest levels at 12am-1am and highest around 6am-8am. When looking at the adrenal system it may also be helpful to look at a thyroid panel, CBC w/ differential, ferritin, CMP, magnesium, B12 and zinc. Some may also need a deeper dive into neurotransmitters.
The first step in supporting the adrenal system is managing stress levels.
Be mindful of caffeine, and alcohol intake. Adequate magnesium intake is also crucial.
As always start with the basics.
Effects of chronic stress include:
• Elevated blood sugar, increasing risk of diabetes
• Weakened immune system
• Leaky gut
• Reduced ability to burn fat and increase in belly fat
• Reduced (inadequate) levels of the adrenal hormone DHEA, testosterone, growth hormone, and thyroid-stimulating hormone (TSH)
• Non-alcoholic fatty liver disease (NAFLD), which can lead to insulin resistance
• Higher risk of depression, anxiety, and mood imbalances
*not medical advice
Breathwork source: Chris Kresser
