It's stressful. For many of us, it has become an ever-present companion, particularly in times when the world appears to be moving at a quicker pace and our lives are rapidly becoming more hectic. You are familiar with the situation: your email inbox is bursting at the seams, your work calendar is jam-packed, and you have committed to accepting more responsibilities than you are able to fulfill. There is no reason why we are all so stressed out.
Whenever there is a shift that calls for a response from the body, stress is the body's response. Not only is it natural and normal, but it is also essential for our safety. However, when the speed of life increases the amount of stress that we are experiencing, it may become more difficult for us to successfully manage it.
Both meditation and mindfulness may be beneficial. A daily meditation and mindfulness practice are strong instruments against stress. These practices have their origins in ancient wisdom and are supported by scientific research. First, before we get into the how and why of meditation, let's take a deeper look at the factors that contribute to stress in the first place, as well as the specific processes that are taking on in our brains.
What causes stress?
Everybody endures stress. It's an unavoidable aspect of life. But where does stress originate from precisely, and what causes it?
Stress causes are as unique as we are. They might vary from work-related stress and money anxieties to relationship problems and health concerns. You name anything, and someone, somewhere is probably stressed about it.
So, what causes one individual to be more concerned with having a good night's sleep than another person is with going to the dentist? Our particular collection of circumstances, personal history, and individual sensitivities determine which events or experiences cause us stress.
To understand why stress occurs in the first place, we must take a little detour inside the human brain. The amygdala is a tiny structure located deep beneath the brain's complex network of neurons and synapses. This almond-shaped bundle of nerve cells serves as the brain's emotional processing core, determining how we perceive and respond to stress. When we are in a stressful circumstance (for example, receiving a "we need to talk" text or giving a huge presentation in front of your boss), the amygdala starts a sequence of reactions meant to assist us cope with the perceived danger - the iconic 'fight or flight' response.
How does meditating relieve stress?
Meditation, especially mindfulness meditation, separates your ideas from your responses to those thoughts. Instead of getting carried away by mental activity, meditation merely allows you to observe your thoughts without judgment.
The more we sit and observe our ideas, the more we understand how disconnected we are from them. We don't classify or identify with them; we just observe them like clouds travel across the sky. The clouds come and go. This division is very useful for stress relief since it teaches us not to get caught up in a stress cycle.
Meditation, with constant practice, may cause real changes in your brain, improving your capacity to handle stress. According to studies, daily meditation may reduce the size of the amygdala, your brain's stress response center. What was the result? A brain that is less sensitive to stress cues.
Meditation also helps you build mental resilience. Meditation is a mental exercise, just as a regular workout develops your body. The more you exercise your mental muscles via meditation, the stronger they become. This'mental fitness' may help you recover from stressful circumstances without feeling overwhelmed.
1 | Present-moment awareness
By training yourself to stay in the present moment, you become less likely to dwell on past regrets or future anxieties; two significant sources of stress. It’s about acknowledging your current situation without getting swept up in what it ‘could’ or ‘should’ be.
2 | Acceptance
Through meditation, we learn to accept our thoughts and emotions without trying to resist or change them. It’s like saying to stress, “I see you, and it’s okay that you’re here.” This gentle acceptance can be a powerful antidote to the pressure and expectation we often place on ourselves.
3 | Non-judgmental thinking
Nonjudgmental thinking helps to keep self-criticism under control. Instead of criticizing ourselves for being worried, we learn to accept these emotions as part of the human experience. As a result, we can keep tension from turning into other bad feelings like guilt or shame.
Meditation is an excellent practice for stress relief. However, like any new talent, it requires practice. What is the good news? There are several strategies available to help you relax and recover from stress.
Breathing techniques for stress relief
Breathing. It’s so fundamental to life that we often take it for granted. Yet, learning to harness the power of the breath can be an incredibly effective tool for managing stress. While the science behind it is complex, the practice is simple and accessible. Here are five breathing techniques to help you dial down stress levels at work and at home.
1. Mindfulness of Breath
This technique brings awareness to the natural flow of the breath. It’s as straightforward as it sounds. Sit quietly, close your eyes, and direct your attention to your breath as it enters and leaves your body. When your mind wanders (and it will), gently bring your focus back to the breath.
2. 4-7-8 Breathing
In this breathing technique you’ll inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. This slows your breathing rate and can help calm your nervous system.
3. Box Breathing
By inhaling, holding your breath, expelling, and then holding your breath once again, this method, which is sometimes referred to as "square breathing," entails holding your breath for a count of four each time. During the process of going through the procedures, try to see each side of the box.