Breathing for Peace Pt. 2
Welcome back!
Last week we explored some of the reasons it might be a good idea to keep our stress levels below pre-eruption levels, and one technique that can be used. If you haven’t read that one yet, check it out here . Although some of the focus of the article is placed on reducing the effects of stress in our relationships, I believe that a reduction in stress will translate to benefits ranging from relationships, to health and longevity, to how we experience the world moment-to-moment.
With this 2 part article, I intend to instill in you the idea that there are two approaches to dealing with chronic stress: Bottom-up, and top-down. Bottom up refers to the influence our physiology has on our psychology, for example, what a rapid heart rate does to our feeling of calmness, or the psychological state that chronic over breathing can invite. Top-down refers to the influence our thoughts and psychology can have on the body like what a brain with a powerful imagination and low concentration can do to our breathing, or what sticky negative thought patterns can do to our heart rate and blood pressure, which all surely effects our relationships and view of the world.
To continue on with this idea, I want to explore some of the influences a top-down approach can have on our perception of stress. Top-down is probably the most common way of addressing symptoms associated with stress, that is, in a clinical setting with a professional clinician. Techniques such as Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT), and Narrative Therapy are used to help develop and build positive thought patterns while reducing negative ones in an attempt to build a sort of “positivity muscle” that will translate to a more positive outlook on life.
These approaches are aimed at increasing the activity of positive thought patterns, making it more likely that in a default state, the brain will opt for that pattern over a negative one. The theory behind this from a neuropsychological perspective is that the neurons and the connections between those neurons that are activated more frequently tend to become stronger, denser, and longer lasting (this principle is known as Long-Term Potentiation, or LTP). It can be considered analogous to the paths we make while walking in the snow. The paths we take most often become the most packed down giving us better footing, while making new paths demands a little more attention. The ability to create new paths while reducing priority of others is made possible through neural plasticity. Neural plasticity is the expression of an ever-changing physiology in response to our daily/weekly/monthly/yearly habits and experiences. Typically, the top-down approach is aimed at creating new paths that will bring us to new points of view, experiences, and possibilities. Thanks, neural plasticity.
As we all know, stress can become habitual. The feeling of being “stressed-out” can become familiar, if not permanent. Rest assured, that this is only because your brain is currently organized in a manner that is inviting in stress, in fact, it’s creating more of it. Thanks again neural plasticity.
“So OBSM, you’re telling me to breathe and “think better”, and you think all my life’s struggles and battles are just going to disappear??”
Not exactly! There isn’t much we can do about the objective events of life, but there is plenty of work we can do with our subjective perspective. Through these top-down approaches, we can influence our perception of the events and therefore the way our experiences are remembered/re-experienced. Granted, top-down approaches tend to be more specific and curated to the individual rather than making brush stroke statements, there happens to be a few tools we can install into our daily routine that will positively translate to our relationships, health and ultimately, life.
Concentration:
First, one of the most important tools that can be developed quite easily is concentration. Our ability to concentrate on the current happenings of the moment reduces the likelihood our imagination takes us for an emotional trip to that time in grade 5…*shivers*. Left to its own devices, the brain spits out thoughts like the heart pumps blood. Developing concentration in this respect is the difference between going down one of those imagination rabbit holes that we all know, or consciously deciding to pay attention to what is happening in the outside world. Each moment we spend in the present moment is a point scored in the fight against stress and its symptoms. Concentration can be developed through concentrating. Neurons get better at what they do. Things like meditation, or mindfulness are excellent avenues to explore when it comes to developing concentration. Not to mention all the other benefits derived from a meditation practice, but that is for another article. Additionally, reading books, listening to podcasts/audio books, or any “sensory object” like touching something, listening to something, seeing something, smelling something – anything we can feel in our minds is a potential object to concentrate on and thus further develop our capacity to concentrate on.
Gratitude/Conscious Thankfulness
Next in the list of tools we have access to is gratitude, or conscious thankfulness as I like to call it. Recall the brief shpeal on neural plasticity and LTP; gratitude is a fantastic way to make use of this cellular principle. If you adopt today, a 1-minute period where you evaluate all the things in your life that you appreciate, you are donating to a more positive outlook on life for tomorrow. Through continuous daily activation of these thought patterns, we are making a better, easier-to-walk path that will translate to a more positive psychology. You will see how that small habit begins to bleed into your daily life, where you may start to recognize and be more thankful towards the monotonous happenings of life. As well as increasing neurotransmitters like dopamine and serotonin leading to a feeling of pleasure and safety, being thankful invites novelty back into our lives. By seeing things like the first time, we are able to constantly refresh relationships or routine, and remember why we love them so much.
Courage
Just as concentration and gratitude can be skills that are developed and honed, I sincerely believe that courage is no different. This one, for me anyways, demands a little bit more “energy” than gratitude and concentration does. I believe that is mostly because concentration and gratitude feel fantastic while you’re doing it and there is an immediate effect on your psychology. With courage however, there is a hurdle, or an obstacle, either in the world or in our mind that must be overcome in order to score the point. Courage is the ability to move forward despite the discomfort. Just like every other psychological skill, the more we use courage, the easier and more frequently its use becomes. I included this one because it is a potent source of self esteem and self worth, which are both very protective against stress derived from feelings of inadequacy or incompetence. Feelings of inadequacy and incompetence are often expressed towards the people in our lives, sometimes through manipulation, emotional outburst/reactivity, and mistrust. Reducing the tendency to identify with those feelings of inadequacy and incompetence stems from reducing the stressors that motivate those feelings. Be courageous.
Perspective/Objectivity
The last of the tools that I’ll speak about here is perspective; to have the awareness that although things may be tough right now, they won’t stay this way. The ability to regain perspective quickly after or during a stressful time is a very protective reaction to have because it can stop a potential avalanche of stress. The ability to see events from a bird’s eye view is always a skill because it reminds us of what things are important, and what things aren’t. Perspective, with respect to how I’m using it here, is the expression of several satisfied physiological and psychological checkpoints that suggest one is taking care of themselves. Let me explain; our capacity to be objective, or to “remove” ourselves from a situation is often thought to be a marker of maturity. This is because the frontal lobes, which “finish developing” around 25 seem to be responsible for our capacity to be objective, or to think about things from a different perspective. To ensure the frontal lobes are functioning and capable one must be sleeping and eating well, living a goal-oriented life, with positive relationships. When these factors aren’t satisfied, the resources that could be used by the frontal lobes are used elsewhere, for more survival-based jobs. It’s only when we are satisfying our biological needs that the frontal lobes, and prospect of objectivity, is possible. Think of it like this; the more stressed you are, the more likely you are likely to have “tunnel vision”, in that your view of the world becomes far more rigid and less flexible. Our capacity for objectivity or perspective is highly influential over our relationships. So, for the good of yourself and the world around you, take a bird’s eye view as often as you can.
These 4 tools are just brushing the top of your future toolbox. Through discoveries in neuroscience, physiology, spirituality, and health, we are really beginning to see that the future of stress management doesn’t always come in the form of the pill, and may already be in you, waiting to be developed.
This 2-part article has hopefully shown you that the fight against stress is a two way street. By addressing the physiological side of things, it offers us energy to hone our psychological tools. And by honing our psychological tools, we aren’t having to red line our physiology all the time and can lead happier, healthier lives. I hope I didn’t tread too far off the path with this one, I’m just making new connections…(ha). If you enjoyed this article and are interested to hear more about stress and how it impacts our lives, please leave a comment below or email me at ourblueskyminds@gmail.com . The interest so far has been really cool, and I hope to be able to bring more content of interest. As always, thanks for reading.
Best,
- Our Blue Sky Minds
