 Physiological challenges, which if prolonged, can result in a negative state or alternatively an improved capacity to cope physiologically. For our bodies coping with everyday demands is a tough proposition. The fact that we do cope is due to the subtle physiological processes, which keep each of us running at optimal performance. When strong emotions, for example anger, over stimulates our physiology, then controlled breathing, with focused awareness, is a very powerful technique, which calms the thunderstorm within. The result is that our body becomes calm, and relaxed enough to enable reflection. The heart beat and respiration rhythms are both affected by emotions. A real connection exists between our experience of emotions and those changes in rhythm. It’s not that emotions are reflecting rhythm changes but rhythm changes and modulation are mediating the emotions. (REF: Breathing programme for open university students. Dr. Phillip Kilner – British Heart Foundation research fellow). Dr. Kilner is putting two points of view across, emphasising the importance of the second point of view. Dr. Kilner’s first idea is that changes in heart rate, breathing, sweating etc are the result of emotions - that is we have a process that occurs only in the brain that results in an emotion and this emotion is expressed in the body as increase heart rate. This is a point of view that many take as common sense but is unlikely to be true. Dr. Kilner’s second point of view is that our thoughts interact with our bodies to changes in heart rate etc. These changes in heart rate, breathing and sweating etc then become an important point of the experience of emotion - so in this view an emotion is not just a brain process but it is the combination of thoughts and a bodily response.  Breath-Focused Coping Strategies’ Breathing consciously directs the mind/body conversation without judgement or opinions, releasing peptide messenger molecules from the hindbrain to regulate breathing while unifying all systems. Therefore bringing about a profound sense of calmness clarity and relaxation. Ref: Psychologist/Researcher, Jon Kabat-Zinn of the Medical Centre Stress Reduction Clinic at the University of Massachusetts. |
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| Picture 1 shows you, how to focus the attention
of your mind on your breathing. For example, when I am under stress or
feel emotionally upset I use controlled breathing first and this calms
me down straight away. It is like having a non-addictive tranquilliser
bottle with you. Breathing thorough the nose directly affects the central nervous system. Nerves receptors in the nose are part of the olfactory system; in other words they are our sense of smell. But the olfactory system does more than transmit orders to the conscious mind. It is linked with the evolutionary, ancient limbic system that controls emotions and motivation. Study the cross sectional area of the brain and look at the black arrows. The black arrows show you how the air circulates within the nose as you breathe in with focused awareness. In times of stress, it is better to breathe in as far upward as possible (e.g. into the roof of your nose), because breathing as far upward as possible, with focused awareness stimulates the nasal nerve endings and which, in turn, influences the limbic system positively generating quietness and calmness in your emotional mind. This empowers you with greater emotional and self-control. Our emotional brain is part of our limbic system (see the diagram of the limbic system on the page titled 'Our limbic System' and other pages with it). As you start to breathe in with focused awareness, for the count of 5 and similarly breathing out for the count of 5 (1 count = 1 second) you will experience Slowness, Deepness and Rhythm in your breath.
Breathing upward into your nasal nerve endings (look at the cross sectional area of the brain once again) stimulates a pair of olfactory bulb nerves which are connected to the limbic system. In the limbic system, all our primitive innate emotions of love, hate, fear and anger are generated. Governing these emotions is the cortex; this is the thinking, socialised part of the brain which stops us acting on irrational or inappropriate impulses generated in the limbic system. The job of the cortex is to harness and reign in the limbic system, when the cortex fails, the impulses have free reign (one is out of control). Picture 2 and picture 3 shows the two very special nerves, the olfactory nerve and the parasympathetic nerve which are stimulated simultaneously by the above breathing technique generating immediate calming, energising and clarifying effect on mind and body. Especially if combined with sensible inner dialogues, it will produce arousal / relaxation balance (steady state of mind and body) see picture 4. Breathing slowly upward into the roof of your nose with focused awareness can relax both your mind and body, but it does not change any underlying problems, instead it composes your mind to look further into yourself (Stop & Reflect) and to deal more effectively with the current problem or emotion. If you can become aware at the instant of arousal of anger or any other emotions, then calm rhythmic breathing as above explained can harmonise your heart and your brain waves, leaving you mentally calm and physically relaxed. For ‘Emotion – Focused Coping techniques’, stop, reflect, reason, end or minimise that which has been and once again experience psychological freedom within. Stop as soon as you feel the first physiological beginning* of your emotion (e.g. anger or hurt), and divert the attention of your mind from the emotion to the breath, and consciously keep breathing in and out for the count of 5, until you experience calmness arising in the body and the emotion fading. This conscious awareness of emotion fading away and calmness arising is the starting point of physiological coping. Controlled breathing is wonderful in times of stress. Emotional health, however, depend also on the rational use of our brains In other words, whether we are angry, depressed, calm, happy, etc, depends (given that we are all basically healthy) mostly on how we use our brain rather than on our particular circumstances. If we are thinking rationally, we can enjoy calm states of mind, or more easily achieve them if our thinking is rational. Keeping our distressing or inappropriate emotions in check is the key to emotion well-being. When will we not be able to handle our feeling effectively? When we are excessively scared/angry/upset, or when our lives are in danger. In such instances our feelings are hijacked by, *our limbic systems and our minds are on autopilot. What happens, happens unless you can change the happening, by either taking a fight or flight stance. To some fight may mean confronting, arguments and or fist fighting etc. To some flight may mean avoid, ignore, it’s not worth it, or run for your life, etc. An illustration of this is upon seeing a spider you started sweating but did not know this until after the event was over. * The physiological beginning of any emotion is a reaction in your heart and lungs that typically occurs before you are consciously aware of the feeling itself. |