The 10 Steps to Boost the Immune System would not be complete without a section on stress management. Today, we are going to look at the fastest and simplest strategy to manage stress.

When you’re stuck in traffic and late for a meeting, your ‘fight, fright and flight’ system (otherwise known as your sympathetic nervous system) is activated increasing the stress hormone, cortisol. Appropriate cortisol release is healthy however if this becomes chronic, the body will pull all it’s resources into this system instead of the ‘rest and digest’ system (parasympathetic nervous system) and become quite imbalanced and malfunctions. This is not a healthy place to be.

So, what’s your strategy for dealing with stress?

Here’s what you need to know: the fastest way to activate your rest and digest system is through box breathing.

  • Breathe in for 4 seconds
  • Hold for 4 seconds
  • Breathe out for 4 seconds

It is said that the Special Forces, public speakers, and surgeons use box breathing to help control their thoughts and emotions when faced with challenging situations. Now you can do the same.

For those who want a slower, more calming breathing exercise, you can try the 4:7:8 technique (breathe in for 4 seconds, hold for 7 seconds and breathe out for 8 seconds)

A device that can be helpful to practise breathing and regulate emotions is the HeartMath device. You attach a ear-piece and it calculates your Heart Rate Variability (HRV) as you breathe through the exercises. You want your heart rate to be flexible and varies throughout the day. The higher your HRV, the more coherent you are with yourself and your surroundings. There is emerging evidence that increasing HRV can be better for your health, decreasing the stress hormone, cortisol[i]. I aim to use my HeartMath device at least twice a day.

Harness power HeartMath for Rest & Digest
HeartMath Coherent Breathing activates the Rest & Digest System

And if you’re inclined, meditation is an excellent way to destress and help the body put things into context. If you’re like me, it was never easy for me to meditate however with much practice and starting slow and steady with 5 minutes, 10 minutes and now 30 minutes, the process became easier. The benefits are immense as it create awareness of the stress points in my body and allow me to address them.

There are 2 apps that can help you start meditating. If you are from a Christian heritage like myself, try the Christian-based  Pray As you Go app or the secular Australian Smiling Mind app used in schools.

Reference:


[i] Rollin McCraty, M.A.; Bob Barrios-Choplin, Ph.D.; Deborah Rozman, Ph.D.; Atkinson, Mike; Alan D. Watkins, M.D.The Impact of a New Emotional Self‑Management Program on Stress, Emotions, Heart Rate Variability, DHEA and Cortisol Integrative Physiological

Author

  • Therese Pharmacist Health Coach Podcaster The Enlightened Pharmacist

    Therese is a consultant pharmacist, evidence-based health and wellness researcher, health coach and self-confessed wellbeing addict. As the host of The Enlightened Pharmacist podcast and webinar series, Therese regularly presents group workshops and seminars, and has a practice working with patients one-to-one who have improved their health outcomes for the long term. Having experienced chronic health issues herself, Therese understands that the struggle with maintaining health and wellness is real. She has spent countless hours with patients facing chronic conditions including kidney disease, fatty liver disease, obesity, high blood pressure, stroke, metabolic syndrome, respiratory issues and more. Inspired by the success her patients have experienced, Therese has created this workshop to share the effective strategies and shortcuts she uses to help people understand and implement every day, so you can reclaim your health with confidence. Therese is on a mission to help 10,000 individuals reclaim their health for the long term - you too can be part of her revolution.

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