Musings
Short Essay on Stress
Stress is defined as ‘a state of worry, mental tension or pressure caused by a difficult situation’ by the World Health Organisation[1] and more fundamentally, stress is a biological term defining an organisms response to a stressor. As animals, humans may respond to acute traumas or chronic long term pressure as stressors much like responding to allergens, exertion and, threats – similarly to many other mammals. The causes of stress varies from person to person due to the unique experience that we all face as individuals, the nature of each person may also affect their susceptibility to stress, their views of it, as well as their reaction to it.
The effects of stress can be demonstrated generally through changes to the individual’s autonomic nervous system. The autonomic nervous system can be separated into three parts, the sympathetic, the parasympathetic and, the enteric. The primary function of the sympathetic nervous system is to activate the fight or flight stress response – this system may be thought as the opposite equivalent to the parasympathetic nervous system, which is responsible for the simulation of feed and breed and, rest and digest activities – these functions cannot be properly simulated whilst the sympathetic nervous system is active. The two systems form a complementary pair that has been developed through thousands of years of evolution to keep us safe from harm. The parasympathetic nervous system is largely responsible for keeping the body in homeostasis, a natural form of equilibrium.
Symptoms of stress in most humans involves an activated sympathetic nervous system as well as activation of the modulating systems of the Hypothalamic-Pituitary-Adrenal (HPA) axis – a neuroendocrine system responsible for regulating many of the body’s visceral processes. The HPA axis is responsible for the chain of interactions leading to the production of cortisol. Stress could present as muscle tension, headaches, irritability, sleep disruption, anxiety, fatigue, amongst other physical signs. Mentally or emotionally, stress may present as a feeling of overwhelm, difficulty focusing and/or lower feelings of self esteem. Short term (acute) stress may temporarily strengthen the body’s immune system whilst long term (chronic) stress can weaken the body’s immune system as the HPA axis continues to produce the stress hormone cortisol, raising inflammation and suppressing natural immune functions[2].
Our everyday lives are full of stressors, be environmental, social, physical, or financial. In modern society, although we seemingly live in a safe, free, and, accessible world – the human experience of today is inherently stressful, especially when compared to the lives of early humans. Finances and keeping up with the bills cause a lot of stress for many, difficulties at work or relationship breakdowns, accidents or health issues are a few issues that could bring about stress for an individual. How each individual perceives and reacts to certain situations tends to be unique to each person but generally, a little bit of stress can be good for us. The stress of a deadline may encourage us to get something done, a competition may encourage us to produce our finest efforts, limitation may lead to invention. However, should the stress cycle not be completed and the body not returned to a state of equilibrium and re-engage the parasympathetic nervous system, the effects of stress become more detrimental to both mental and physical health. Prolonged chronic stress such as debt, abuse, exposure to toxins (e.g. mould) or, massive acute stress of an accident or trauma that does not allow us to return to this natural state of balance may lead to immune system dysfunction and significant mental impairment.
The relaxation response is the opposite to the fight or flight response. The sympathetic nervous system engages the flight or flight response, physiological changes include blood pressure rising, heart rate increasing, stress hormones being released, digestive system slowing. The parasympathetic nervous system is responsible for engaging the relaxation response – where blood pressure lowers, heart rate decreases, digestive system increases in function, in term stimulating the production of endorphins, also known as happy hormones. Relaxation is not only a mental state of being but a physiological state too. Conscious breathing techniques have been shown to reduce stress in a variety of studies and analysis[3] and are used in a wide range of situations and circumstance. Navy Seals have been said to use the tactical box breathing technique[4], similar to the practice of Sama Vritti pranayama – where the breath is inspired for four counts, held for four counts, expired for four counts and, held for four counts before repeating the cycle with the next inhalation. Also, therapeutic breathing practices and techniques are taught and encouraged by the NHS[5][6][7]. Diaphragmatic breathing, taught as both belly breathing and diaphragmatic breathing is instructed by mental and physical therapists in a similar way to yoga teachers. Encouraging movement to be felt in the upper abdomen, lower chest, side chest, back and, upper chest by placing the hands on the body, usually at the upper abdomen just above the naval and at the lower chest between the ribs. Focusing the attention on drawing the breath deeply into the belly/upper abdomen by moving the hands away with the action of inhalation. These breaths are encouraged to be slow and controlled, starting at 5-10 breaths at a time and working towards longer sessions or practice. Some NHS therapeutic practices encourage the patient to engage in Active Cycle of Breathing Technique (ACBT)[8], which is similar to the pranayama practice of Kapalabhati where the practitioner will forcefully exhale from the diaphragm making a huffing sound, followed by a passive inhalation and so on. In yoga it is thought that the breath connects the body and the mind; by controlling the breath, we may learn to control the mind is a sentiment often echoed by the yoga teachers of today. Our emotional as well our physiological state (sympathetic or parasympathetic nervous system engagement) can affect breathing. When stressed, most people may notice their breathing become faster and more shallow resulting in a decreased oxygen intake and exchange rate, as well as a decreased ability to clear the lungs of old stale air. Conversely, breathing can affect emotion and cognition, regularly practising conscious breathing techniques leads to a reduction in anxiety, depression, and panic[9]. Specifically, yoga pranayama practice of Nadi Shodhana, (alternate nostril breathing), Ujjayi (ocean breath) and, Bhramari (bee breath) for 10-15 minutes daily over eight weeks demonstrated significantly reduced stress, anxiety, and depression levels among middle-aged women[10].
Naturally, with every inhalation, the sympathetic nervous system is simulated. Our pupil size increases, reaction time increases, fear response is heightened, the ability to make and retrieve memories increases. With every exhalation, the parasympathetic nervous system is stimulated and the opposite reciprocal action occurs. Deep diaphragmatic breathing produces a slower breathing rate as well as a higher gas exchange rate, during conscious breathing practice lengthening the exhalation is encouraged to stimulate the parasympathetic nervous system responses of reducing pupil size, reducing heart rate and, increasing digestive system activity. Breathing is usually automatic, meaning that we don’t notice it’s constant action however, by consciously choosing to control the breath we may clear the mind in preparation for relaxation. It is difficult to relax with worry or mental tension being present, by focusing the minds attention on slow and steady, deep diaphragmatic breathing we may be able to put aside the worries of what has happened in the past or what might happen in the future, by focusing on the breath we maintain a connection with our bodies in the present and the mind is free to relax. The body too by this method of breathing is encouraged to enter a state of relaxation. Daily practice of conscious breathing, no matter what the specific technique has been repeatedly demonstrated to bring a more general state of calm. Relaxation as a mental and physiological state may be encouraged by relaxing activities or specific relaxation exercise. Person to person we may find different activities relaxing, some might like a warm soothing bath, others may prefer a walk in nature, we all have preferences and many overlap. Specific relaxation practice offers participants the opportunity to be assisted into a state of deeper relaxation. Some people might feel unsafe to reach a point of relaxation or rest on their own, or might need to be encouraged towards it, others may not know how to truly relax themselves and, some people may not find the time due to the busy lives of modern society. A class or a set time with a pre recorded audio often assists the mind in guided relaxation practices, these scripts can encourage participants to release tension through the use of the body through subtle movements or by focusing on the sensations of the body, encouraging the mind to settle, and to breathe. Other relaxation practices might include massage and personal meditation. By entering a state of stillness, relaxation may occur, stimulating the parasympathetic nervous system engaging homeostatic responses aiding the health and healing of any individual.
Breathing techniques may need to be adapted for certain individuals for example, pregnant people are not recommended to use breath retention for adverse affects on the health of their unborn child. Pregnant people will also be less able to practice full diaphragmatic breathing due to the womb and baby compromising the volume capacity of the abdominal cavity. It is important for us to consider the capability of those engaging in specific conscious breathing techniques or pranayama practice for example, to untrained persons engaging with the Kundalini yogic breathing practice known as The Fire of Agni too quickly may leave them dizzy or light-headed, as a consequence of a lower concentration of carbon dioxide dissolved in the blood. More advanced breathing techniques and specific pranayama practice should be observed and taught by a trained yoga teacher. On a more subtle level, for those new to yoga practice or perhaps relearning to use their bodies efficiently again, breathing practice should be tailored to suit the individual. The student should be encouraged to work with their own capacity and respect their body’s limits and needs. People who have under developed breathing muscles, the intercostal muscles and the diaphragm specifically, as a result of prolonged shallow breathing may initially find deep breathing techniques uncomfortable. Mental health patients are often encouraged to practice breathing techniques in calm scenarios as well as engaging these practices during an episode of crisis. The familiarity of a practice for some people is often crucial as unexpected sensations, even good ones, could lead to feelings of uncertainty or fear. It is important to be mindful of all conditions and to review health assessments before participating in breath practice. Breathwork can start from as little as five controlled breaths and with time can be built up to 15 minutes or more of daily practice. After extended practice, the capacity of the breath can be improved and increased for almost any individual.
It is recommended that when performing breathing exercises the body is under as little physical stress as possible, in order to allow the body as well as the mind to relax. Laying down on the back (Savasana) with the arms a little away from the body palms facing up is one way to perform this posture however, for some people it may be helpful to place the hands on the abdomen – one hand on the lower belly, the other hand just below the ribs,
both palms facing downwards. Lying on the floor may provide additional sensory feedback to the individual when performing breathing practice as when the thoracic volume increases, the pressure sensations on the back will also increase and may be felt through the body’s contact with the floor. Placing the hands on the abdomen will also provide sensory feedback to the front body by feeling the volume increase in the belly. Sitting postures may also be used. Sukhasana (Easy Pose) or Virasana (Hero’s Pose) are accessible positions that may be further modified for those who are experiencing tightness of the hips, lower back pain or, knee pain. Sitting on a block may allow the hips to open more naturally whilst keeping the strong neutral alignment of the spine, supporting the thighs in Suhkasana may be more comfortable for those wanting to reduce the tension in the groin. It is important to reduce any discomfort whilst performing breathing exercises for relaxation as to not distract the mind with physical painful or uncomfortable postures during the practice.
References
1. World Health Organisation (2023) Stress
Available at: https://www.who.int/news-room/questions-and-answers/item/stress (Accessed: 20/03/2026)
2. PubMed Central (2024) Immunology of Stress: A Review Article
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11546738/ (Accessed: 20/03/2026)
3. PubMed Central (2023) Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/#sec5-brainsci-13-01612 (Accessed: 20/03/2026)
4. Fitro (2025) Navy SEAL Breathing: Techniques, Benefits, and Applications for Stress and Focus
Available at: https://fitro.info/navy-seal-breathing-guide (Accessed: 21/03/2026)
5. NHS (2021) Relaxation and Breathing Techniques
Available at: https://www.camdenandislingtontalkingtherapies.nhs.uk/wp-content/uploads/2021/02/C1-Guide_-relaxation-breathing-techniques_FINAL.pdf (Accessed: 21/03/2026)
6. NHS (2026) Breathing Techniques
Available at: https://publicdocuments.sth.nhs.uk/pil5181.pdf (Accessed: 21/03/2026)
7. NHS (2026) Breathing and Relaxation Exercises
Available at: https://www.nhsinform.scot/healthy-living/mental-wellbeing/breathing-and-relaxation-exercises/ (Accessed: 21/03/2026)
8. NHS (2023) The Active Cycle of Breathing Technique (ACBT)
Available at: https://www.uhs.nhs.uk/Media/UHS-website-2019/Patientinformation/Respiratory/The-active-cycle-of-breathing-technique-ACBT-747-PIL.pdf (Accessed: 23/03/2026)
9. PubMed Central (2022) Breathing Rhythm and Pattern and Their Influence on Emotion
Available at: https://pubmed.ncbi.nlm.nih.gov/35259917/ (Accessed: 21/03/2026)
10. International Journal of Yoga, Physiotherapy and Physical Education (2025) Effect of different pranayama practices on stress, anxiety and depression levels among middle aged women
Available at: https://www.sportsjournal.in/assets/archives/2025/vol10issue1/10004.pdf (Accessed: 21/03/2026)
Bibliography
1. Swami Vivekananda, Patanjali Yoga Sutras, Compiled by Powercut Media, Hyderabad (Copyright 2026)
Available at: https://www.real-yoga.com/downloads/Swami_Vivekananda_Patanjali_Yoga_Sutras.pdf (Accessed 20/03/2026)
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