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The term “fight or flight” is also known as the stress response. It’s what the body does as it prepares to
confront or avoid danger.
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When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.
Health problems are one result of some of these frequently evoked responses when we undergo stressors earlier mentioned like when faced with day to day challenges like job insecurity, relationship problems, financial challenges and all what not .
A prime example is high blood pressure, a major risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression.
We can’t avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the relaxation response, through a technique first developed in the 1970s at Harvard
Several researchers have reported that these techniques are beneficial in treating a range of stress-related disorders like depression, improving autonomic functions, relieving symptoms of asthma and reducing signs of oxidative-stress. Practitioners report that the practice of these techniques develops a steady mind, strong will-power, and sound judgement, and also claim that sustained practice extends life and enhances perception.
The breathing mechanism involves the action of the respiratory muscles, which causes air to move into and out of the lungs. Moving air into the lungs is known as inhalation, or inspiration, and moving air out is called exhalation, or expiration.
The main muscles involved in the movements of breathing are the diaphragm, the large muscle which forms the floor of the chest cavity, and the intercoastal muscles, which are attached to the ribs. When inhaling, the muscles work together to increase the size of the chest space, lowering the pressure inside the lungs and drawing air in from outside.
Exhaling involves relaxation of the diaphragm and intercostal muscles, reducing the volume of the chest cavity and this, combined with the lungs' natural elasticity, serves to increase the pressure inside the lungs and move air out.
In a healthy adult at rest, the mechanism typically sets up a rate of between 16 and 20 breaths per minute. This is achieved by alternately increasing and decreasing the capacity of the chest cavity. The size of the chest space can be increased in a vertical direction by lowering the floor, which is achieved by contraction of the diaphragm. Contraction causes the diaphragm's domed shape to flatten out, so it effectively descends and increases the vertical dimension of the chest cavity.
The amount of room in the chest from front to back is increased by the action of the intercoastal muscles. These work to elevate the ribs, drawing them together and lifting them toward the uppermost rib, which is fixed by the neck muscles. This movement of the upper
The relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation.
Many experts encourage using the breath as a means of increasing awareness, mindfulness. To get to the bottom of the breath work, But follow closely: breathing easy isn’t quite as easy as it sounds.
Normal breathing involves a shallow inhalation and an even exhalation followed by a pause before it all starts again.Don’t wait until fight or flight kicks in before minding your breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote
feelings of calm and relaxation and aid to deplete stress. .
Breathing in this manner provides you with the breath control that
you need to sing efficiently. However, because controlled breathing
doesn't come naturally to you, you need to train your body to breathe
for singing. Keep reading to walk through the breathing basics.
When you are short of breath, your breathing can become too fast, too shallow, or jerky. Because of this you may not get as much air into your lungs as is possible. 'Controlled breathing' (sometimes called 'pursed lips breathing') will help you to get as much air as possible to your lungs.
This may help to ease shortness of breath. It is one way to slow your breathing rate and to make each breath as effective as possible.
Controlled breathing has been shown to improve your ability to exercise and also improve the strength of your muscles that are responsible for moving your chest.
Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply
.
Your diaphragm is the big muscle under the lungs. It pulls the lungs downwards, which expands the airways to allow air to flow in. When we become breathless we tend to forget to use this muscle, and often use the muscles at the top of the chest and our shoulders instead. Each breath is more shallow if you use these upper chest muscles. So, you tend to breathe faster and feel more breathless if you use your upper chest muscles rather than your diaphragm.
You can check if you are using your diaphragm by feeling just below your breastbone (sternum) at the top of your tummy (abdomen). If you give a little cough, you can feel the diaphragm push out here. If you hold your hand here you should feel it move in and out as you breathe.
Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises.
For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal, which increases tension and anxiety.
Shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get a full share of oxygenated air. That can make you feel short of breath and anxious.
Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.
Practicing breath focus
Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It’s especially helpful if you tend to hold in your stomach.First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).
Breath focus in practice. Once you’ve taken the steps above, you can move on to regular practice of breath focus. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.
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