The Nose Knows: For stress and anxiety, studies prove that the answer lies right under your nose.

 By Becky Kalajian

If anxiety and stress have taken over your life, you are not alone.  Almost 50% of Americans in a 2021 Mindbody survey agreed that the pandemic has negatively affected their mental well-being. While you may instinctively know this state is harmful to you, exiting the stress/anxiety cycle you are in can feel impossible. But amazingly, just under your nose lies a very powerful tool to lift your mind, body, and spirit out of this unhealthy state. In fact, Western science and Eastern yoga teachings align on how to not only manage, but also thrive through stressful times and anxious thinking.

THE SCIENCE OF BREATH

There are multiple thousands of studies that have been published by that National Institutes of Health (NIH), Mayo Clinic, and the like on the positive effects of yoga. Why? There are several reasons, but primarily the answer lies in the directed, intentional breathing you do, which has been scientifically proven to positively affect your hormones, heart, the brain, digestion, the immune system – and maybe even the expression of genes. The stress and anxiety you are experiencing inhibit these positive effects. Stress and anxiety actually promote the increase of stress hormone. This is very important to understand, because elevated stress hormone has been linked to cancer, diabetes, heart disease, depression, overweight, and hypertension – and these are just the illnesses that have been studied. 

There are likely more, because elevated stress hormone increases inflammation and pain in the body, according to an NIH study which says the following: “Ultimately, a prolonged or exaggerated stress response may perpetuate cortisol dysfunction, widespread inflammation, and pain.” Its chronic presence in your body is like poison. The stress and anxiety you are feeling is making you sick from the inside out … but fortunately, there is something you can do about it.

 EASTERN BREATHING TECHNIQUES FOR WESTERN WORRIES

Most yoga practices begins with breath awareness. You sit or lie back; your teacher tells you to pay attention to your breath.  This directed attention on your part stimulates a deeper, slower breath cycle. By slowing down, focusing on and deepening your breath, your body’s relaxation response is activated. This prompts the following changes in your body:

• Heart rate slows

• Blood pressure drops by up to 20 points

• Stress hormone dissipates

• “Feel-good” hormones increase

• Muscles relax; inflammation decreases, the immune system improves

• Thoughts slow down, activating brain networks related to mood, attention, and body awareness

It’s amazing: Just by breathing more deeply and slowly, you have the power to change your body’s biochemical makeup, which is proven to positively affect your mental health. You have this tool right under your nose and it requires nothing but your attention. 

TRY THIS AT HOME (from University of Michigan Health)

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

1.     Sit or lie flat in a comfortable position.

2.     Put one hand on your belly just below your ribs and the other hand on your chest.

3.     Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.

4.     Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in and use it to push all the air out.

5.     Do this breathing 3 to 10 times. Take your time with each breath.

6. Notice how you feel at the end of the exercise.