The World Health Organization (WHO) defines stress as a pervasive state of worry and tension that arises during challenging situations. This feeling, deeply intertwined with the physiological response of cortisol production, is a natural part of the human experience. In essence, the relationship between stress and cortisol is a critical one, as cortisol is the hormone released in response to stress, preparing the body to face potential threats.
While in many cases, the stress and cortisol response can be beneficial, providing the necessary alertness and energy to navigate difficult circumstances, it can sometimes become excessive. When the levels of stress and cortisol remain persistently high, it can have a detrimental effect on an individual’s quality of life. Alarmingly, the American Psychological Association (APA) has found that this is not an isolated issue; over 80% of the US population is battling with heightened stress and cortisol, impacting their well-being for various reasons.
As management tools, deep breathing exercises, sleep supplements, going into therapy, and dietary changes are often recommended. Among these, breathing exercises are often emphasized as being highly effective. However, their efficacy is often questioned and doubted. Therefore, a need exists to analyze the literature more deeply to find the answers. In this article, let us explore the evidence-based methods for the reduction of stress and cortisol levels by doing breathing exercises.
What is Cortisol?
Cortisol is a hormone produced and released in the blood by adrenal glands which are present on top of the kidneys. It is a glucocorticoid in nature which means it is a steroid hormone which has the job of managing the glucose level in the body.
Stress Leading to Cortisol Release
When we are in a physical or mental, our brain activates our fight or flight system i.e. sympathetic nervous system which, upon activation, starts preparing the body for an emergency or stressful situation. As a result, our blood pressure is elevated, our breathing rate is increased, and we become more anxious and alert. In addition, our digestive activity is reduced which is why either one does not feel hungry when stressed or experiences nausea after eating.
Along with all these changes, the sympathetic nervous system also signals the adrenal gland to release cortisol, our stress hormone. A normal level of cortisol is needed by our bodies for the following reasons:
● Regulation of blood sugar level
● Management of blood pressure
● Controlling our sleep-wake cycle
● Reduction of swelling
● Regulation of metabolism
● Stress management
However, when a high level of cortisol is released by the adrenal glands too frequently, our body starts to get negatively impacted by it.
Effects of High Cortisol Levels on the Body
Too much cortisol in the body for too long can lead to the following:
● Increased appetite and weight gain
● Poor sleep quality
● Extremely low energy levels
● Constant fatigue
● Brain fog
● Weakened immune system
● High blood pressure
● Osteoporosis
● Type 2 diabetes
● Cardiac disorders
● Cushing syndrome (associated with thinning of skin and weight gain)
Deep Breathing as a Management Tool for Stress
● Study I
Extensive research is being done to determine the significance of breathing exercises as a management tool for stress and cortisol levels. A study published in the Cyprus Journal of Medical Sciences in 2017 has studied this relationship. For this purpose, 15 female volunteers were recruited who were asked to do different breathing exercises for a period of 45 minutes. Their stress levels were measured before and after the experiment. Based on the results, it was clearly demonstrated that the breathing exercises are extremely useful in lowering the cortisol levels.
● Study II
A similar research published in the Neurological Sciences in 2017 has confirmed the above-mentioned results. 38 healthy adults did breathing exercises for 10 sessions, 90 minutes each time. Analysis of their heart rate and salivary cortisol levels suggested that these exercises were significantly lowering their stress. Moreover, improvement in mood and positive behavior was also reported by the participants. Therefore, based on this evidence, it can be deduced that breathing exercises do fulfill the stress-relieving claim made by many.
Effective Breathing Exercises for Stress and Cortisol Levels Reduction
Considering the importance of deep breathing in relieving the stress, some of the following exercises can be employed:
● Diaphragmatic Breathing
The diaphragm is a muscular sheet present just beneath our lungs which aids the respiration process by expanding and contracting when needed. A breathing technique named after this diaphragm i.e. diaphragmatic breathing, also called abdominal breathing, deep breathing, or belly breathing, works by training a person to respire while focusing on the diaphragm. Research suggests the effectiveness of this technique in lowering cortisol levels thus reducing stress and letting the body relax. In addition, blood pressure as well as exercise-induced oxidative stress is also lowered.
● Box Breathing
Box breathing or square breathing is a method that involves a 4×4 effect i.e. inhaling for 4 seconds followed by holding the breath for 4 seconds. After 4 seconds, the air is exhaled out and the process is repeated 5 to 10 times.
● 4-7-8 Breathing
4-7-8 The breathing technique has been in practice since ancient times as it is one of the yoga methods used by the Hindu religious figures called gurus. The method involves inhalation through the nose for 4 seconds, holding the breath for 7 seconds, and then exhaling it through the mouth in 8 seconds. 5 to 10 cycles of this technique are effective in lowering cortisol levels.
Effective Tools for Breathing Exercises
In addition to the traditional breathing techniques that have been proven to aid in stress reduction and manage cortisol levels effectively, there are innovative tools designed to enhance your practice. One such tool is “The Breather B Blue – Respiratory Exerciser,” a device specifically crafted to support adults in their journey towards better respiratory health and stress management.
In addition to the traditional breathing techniques that have been proven to aid in stress and cortisol levels reduction and manage cortisol levels effectively, there are innovative tools designed to enhance your practice. One such tool is “The Breather B Blue – Respiratory Exerciser,” a device specifically crafted to support adults in their journey towards better respiratory health and stress management.
Features and Benefits of The Breather B Blue:
– Customizable Resistance: This device allows users to adjust the resistance levels for both inhalation and exhalation, making it suitable for individuals at different stages of their respiratory training.
– Enhances Respiratory Muscles: Regular use of The Breather B Blue strengthens the respiratory muscles, which can lead to improved breathing patterns. This is particularly beneficial for those looking to alleviate stress through deep breathing exercises.
– Portable and Easy to Use: Its compact design means it can be used at home, at work, or on the go, ensuring that users can consistently practice their breathing exercises and stress management techniques wherever they are.
By incorporating “The Breather B Blue” into your daily routine, alongside the breathing exercises discussed earlier, you can take a more comprehensive approach to managing stress and reducing cortisol levels. Its ease of use and the immediate feedback it provides make it an invaluable tool for anyone looking to enhance their breathing technique and overall well-being.
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Conclusion
In today’s fast-paced environment, the prevalence of stress and the associated rise in cortisol levels are felt by a vast majority of individuals. Economic challenges, inflating prices, the looming threat of global conflicts, and the persistent effects of the COVID-19 pandemic are just some of the factors contributing to this surge in stress and cortisol. These elements compound, creating a landscape where managing stress and cortisol has become more crucial than ever for maintaining mental and physical health.
As a result, hospitals in the United States are seeing a huge influx of patients with mental health disorders. To avoid this scenario, one needs to stay calm and practice mindfulness.
Research indicates that one of the most effective strategies for managing stress and cortisol levels involves regular breathing exercises. These exercises have been shown to play a significant role in controlling stress and cortisol levels, suggesting their efficacy as a pivotal stress management tool. Consequently, the breathing techniques highlighted in this article could be particularly beneficial for individuals seeking to alleviate stress and anxiety.
References
https://www.stress.org/daily-life
https://doi.org/10.1093/ecam/nep169
https://doi.org/10.3389/fpsyg.2017.00874
PhD Scholar (Pharmaceutics), MPhil (Pharmaceutics), Pharm D, B. Sc.
Uzma Zafar is a dedicated and highly motivated pharmaceutical professional currently pursuing her PhD in Pharmaceutics at the Punjab University College of Pharmacy, University of the Punjab. With a comprehensive academic and research background, Uzma has consistently excelled in her studies, securing first division throughout her educational journey.
Uzma’s passion for the pharmaceutical field is evident from her active engagement during her Doctor of Pharmacy (Pharm.D) program, where she not only mastered industrial techniques and clinical case studies but also delved into marketing strategies and management skills.
