How to reduce stress – what is going on and what can we do about it?
“Stress is caused by being here but wanting to be there “
This is a quote by Eckhart Tolle the philosopher who wrote The Power of Now, and it can be a helpful maxim to keep in mind.
We are living through an epidemic of stress, anxiety and depression. There are some shocking statistics around about mental health. 1 in 4 people will experience a mental health problem of some kind each year in England (Mind, 2020).
1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England (Mind, 2020)
The Mental Health Foundation report that 74% of people feel so stressed they have been overwhelmed or unable to cope (www.mentalhealth.org.uk,2022)
Sometimes it seems that stress is insurmountable, but we can do something about it.
What are the causes of stress?
There are all sorts of causes of stress. They will be different for everybody. And each one of us may feel that our reasons for being stressed are unique. Essentially though, whatever the cause of your stress, there are breathing techniques which will make it easier for you to deal with your own stress. I did one of my teacher trainings with Max Strom (Strom, 2022) who wrote the book Breathe to Heal and I now have a plethora of breathing techniques which I can pass on to my clients. In an individual session with you I can tailor make specific techniques to you, but in this article, I outline one breathing practice which I know will be beneficial and which you can try right now while you’re reading this blog.
Breathing patterns
Some people find it difficult to believe that breathing patterns can help their Mental Health issues. Of course, we breathe all the time without thinking about it, but when we breathe with conscious awareness we breathe much more deeply. This has many different effects, one of which is to allow the diaphragm to move much more. This encourages full gaseous exchange which has been shown to help a whole range of conditions including pain, depression and stress.
Breathing deeply also stimulates receptors in the lower lobes of the lungs which send signals to the brain that all is well. When we breathe shallow, the receptors in the upper lungs send signals to the brain that we are in danger, that we are being chased. So, when we breathe fully, we can trick the brain into believing all is well (Dr Rangan Chatterjee, 2018)
Let’s try a little breath practice right now
Why don’t you try a little breath practice now? You can start by sitting with your hands resting around the ribcage.
Your hands can be on the lowest ribs with thumbs pointing round your back and fingers coming round your front.
Instead of taking a deep breath, take a slow breath. Notice how at the top of the inhalation there might be a little bit of tension. The mind sweeps in and tells you that you need to perform a better inhalation or need to breathe better, and this creates a vacuum of tension. The same thing can happen at the end of the exhalation-you might feel that you should exhale more fully and again just be aware of that if that’s there for you. Sometimes this can happen on an unconscious level and sometimes it is more conscious.
If that’s going on for you right now, let the breath simply be. Breathe so slowly that the breath is barely noticeable. So light, so calm.
Can you experience this on a physical level, as well as on an energetic level?
Start to notice what happens to your heart rate, your respiratory rate. Can you sit and breathe like this for 5 minutes?
What is happening is that your parasympathetic nervous system is being activated, which is shutting down your sympathetic nervous system, your fight and flight response. You are becoming calmer and moving out of the stressed state.
This idea of being somewhere but wishing to be elsewhere creates huge issues in our world.
There is so much suffering in our world right now, but no matter how severe the adversity and pain on an individual or a global basis, there is always hope. Things will change; this moment will pass. No matter how bad things seem right now they will shift.
Humans have one life here on this planet and we are a tiny part of a huge universe. We can help and heal others, to work with them, to make a difference. We all must find our own way to make that change in the world. Start by being kind, by listening, by taking time, by simplifying our own lives so that we have time for others.
We should surround ourselves as much as possible and be open to relationships in so far as possible with those who make us feel calm, centred and happy and we will begin our journeys to become such people ourselves. Try to let go from our lives and let go of anger towards, those who do not instil these qualities in us.
Being true to ourselves
We must put love into whatever we do, whether it be cooking and cleaning, studying or teaching.
We should be genuine and true to ourselves. Look to others for example and sometimes leadership but be completely authentic; there is no need to emulate anyone. Remember always, we are all unique. Our contribution is individual, but the result is universal. We must act not for self-gain, but for love, for family, for friends, for anyone with whom we come into contact. With tiny steps we can make the world a better place. Day by day we will overcome our individual struggles and those of the Earth and the universe. There will be stumbling blocks along the way, but no matter how big or how onerous, they can be overcome, and change will happen.
Create space in the body and the mind
Allow time for the space to develop. When we are consumed by worry, know that this is a manifestation of the mind, and it is the ego that is causing the worry. The event that may have triggered the worry just is. Whilst we may not be able to change that event, we can change our reaction to it and that is what will make a difference to us, to our emotions and the energy we give out to the world around us. A powerful way to create this space is by sitting, being present and meditating. Even if we do not believe this will truly work for us. If it is a struggle to sit and focus, then find a way that does work, whether it be guided visualisation, walking meditation, or a focused yoga practice. Don’t just get up and walk away afterwards. Instead, notice feelings, make notes, observe. And on looking back on these notes in weeks, months, or years, change will have happened.
Let go of expectations
Work and strive but let go of expectations and see what comes. Expectations can result in disappointment and dissatisfaction. If we let go of the fruits of our labour and just focus on the job itself, we will have the pleasure without the pain.
We must try to be happy with what we have and try not to compare ourselves to other people. We can each let go of our story. If we don’t think we have a story yet, or it is not fully formed, we can let go of the need to have a story. You are you, I am me; we are unique. You are not defined by your story and nor am I. There is something deep within us. This is the true you, the true me. This is the essence of us, our true selves, and that is comprised of pure love. As we start to simplify our lives, to engage with nature, to stop the need to multitask, to de-clutter the mind and the space around us, this true self will begin to emerge. When it does, we will feel we have come home. It may seem like a long journey.
At times it may even seem that of some of the obstacles we encounter are insurmountable. Know that they are not. Know also that we have a lifetime for these travels, so let’s be present and enjoy the ride.
How I can help
As a health coach nutritionist and yoga teacher, I offer one-to-one breathing and yoga classes as well as individual health coaching sessions. If you’d like to arrange a discovery call, please send me an email and we can discuss your needs.
Reference list
Dr Rangan Chatterjee. (2018). Dr Rangan Chatterjee. [online] Available at: https://drchatterjee.com/the-stress-solution/.
Eckhart Tolle | Official Site – Spiritual Teachings and Tools For Personal Growth and Happiness. (2018). Home. [online] Available at: https://eckharttolle.com/.
Mind (2020). How common are mental health problems? [online] www.mind.org.uk. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/#References.
Strom, M. (2022). Max Strom | Breathe to Heal. [online] MaxStrom. Available at: https://maxstrom.com/.
www.mentalhealth.org.uk. (2022). Stress: statistics. [online] Available at: https://www.mentalhealth.org.uk/explore-mental-health/mental-health-statistics/stress-statistics.
