Breathing for stress reduction and resilience
The damaging effects of stress overload and the therapeutic role of breathing practices .
Dr Rosalba Courtney | Breath and Body Clinic , Integrative Breathing Programs , Research , Practitioner Training , Member of the Osteopathic Research Alliance , Affiliate of the University of Memphis
Introduction
Stress is an undeniable part of the human experience , profoundly affecting our physical and mental well-being . Stress overload , sometimes referred to as toxic stress or allostatic overload , is a major driver of chronic illness and psychological distress . It also plays a significant role in functional and medically unexplained illnesses .
According to the Australian Psychological Society ' s " Stress and Wellbeing in Australia " survey conducted in 2019 , approximately 26 % of Australians reported experiencing moderate to severe levels of stress .( 1 ) However , the actual number is likely to be even higher . In this complex and fascinating time in human history , stress affects all of us . Yet , stress is not always detrimental . In moderate amounts and when managed properly , it can promote healing and slow the aging process . However , when stress becomes overwhelming , it wears us down - it causes disruption and damage to essential physiological processes and diminishes our health and happiness .
The good news is that by understanding stress better , we can develop strategies to manage it more effectively . One of the most powerful tools for managing stress is breathing . When practised consciously and consistently , various breathing techniques can significantly reduce the physical and mental impacts of stress . Integrative Breathing Therapy
is a comprehensive and individualised approach to correcting dysfunctional breathing and utilising the breath as a tool for healing . It provides a structured approach to assessing and treating patients with dysfunctional breathing , stress overload and chronic health issues .
Why Do We Get Stressed ?
In Australia , a generally prosperous and peaceful country , stress affects both children and adults . Stressrelated conditions , such as anxiety and depression , are persistently common across all age groups . The " Stress and Wellbeing in Australia " survey found that young Australians aged 15-19 reported higher stress levels compared to other age groups . Adolescence is particularly stressful , due to academic pressures , social challenges , and hormonal changes . Younger children are also affected , with approximately
Table 1 . Causes and Types of Stress Chronic Stressors
Life Events
14 % of children and adolescents aged 4-17 experiencing a stress related mental disorder .( 1 )
While there are many causes and types of stress ( see Table 1 ) there are enormous differences in an individual ’ s stress tolerance . A person ’ s predisposition and ability to cope with stress can be tied to genetics , early life experiences , personality , coping styles , life style , general health , age and resources . Many aspects of daily life may not qualify as stress but can still have adverse psychological and physical consequences due to their cumulative effects and an individual ’ s predispositions , stress tolerance and lack of resources .( 2 ) Psychological , biological and social stressors all need to be taken into account when considering a person ’ s total stress load .
Long-term exposure to stressors such as job strain , financial difficulties , health concerns and caregiving responsibilities
Significant life changes like divorce , loss of a loved one , and major relocations
Social and Environmental Factors Socio-economic status , social support , relationship conflicts , loneliness , neighbourhood conditions , and exposure to violence or discrimination .
Individual Differences
Environmental Stressors
Genetic predispositions , personality traits , coping strategies , and lifestyle behaviours ( e . g ., diet , physical activity , sleep ).
Pollution , natural disasters , climatic changes ( cold and heat , high altitude )
Biological stressors Pathogens ( viruses , bacteria , mould ), chronic illness , dysautonomia ( this is both a cause and a result of stress )
Physical Load High intensity exercise , physical work , competitive sport , insufficient rest
134 | vol30 | no3 | JATMS