Day 2
What is stress?
Stress is a natural biological response designed to protect us, but in modern life, it can become chronic and overwhelming, affecting both mental and physical health. Research shows that 60–80% of medical conditions are linked to stress, including heart disease, type 2 diabetes, autoimmune disease, cancer, obesity, anxiety, and depression.
Today, we’ll explore:
- What is psychoneuroimmunology (PNI).
- What stress is and why it happens.
- How acute vs. chronic stress affects the body.
- The role of micro stress doses (MSDs) in daily life.
- How breathwork can help manage and reduce stress.
Introducing Psychoneuroimmunology (PNI)
Psychoneuroimmunology (PNI) is the science of mind-body connection, understood through the interactions between behavior, neural and endocrine function, and immune processess. It gives insights into how stress and emotions influence the nervous system, immune function, and overall health (Ader, 2007).
Research in PNI shows that chronic stress weakens the immune system, disrupts hormonal balance, and increases inflammation—leading to higher risks of chronic illness, autoimmune conditions, and mental health disorders (McEwen, 1998).
By understanding how our body’s systems interact, we can use breathwork to regulate stress, enhance nervous system flexibility, and support long-term health.
What is Stress? A Survival Mechanism
An Alarm Response
Stress is the body’s alert system, designed to protect us from danger.
Fight-or-Flight Activation
It activates the Sympathetic Nervous System (SNS), triggering cortisol and adrenaline, increasing heart rate and blood pressure.
Shutdown Response
If an extreme threat is perceived, the Dorsal Vagal Complex (DVC) initiates a freeze or shutdown response, slowing heart rate and blood pressure to conserve energy.
Chronic Stress
While short-term stress (e.g., running late, a tough deadline) is normal, chronic stress keeps the body in a constant state of alert, leading to long-term health issues.
The Science of Stress: Acute vs Chronic
Acute Stress: A temporary response to a challenge (e.g., public speaking). Once the event passes, the body returns to balance.
Chronic Stress: Long-term stressors (e.g., work pressure, social media overload, home environment) keep the Sympathtic Nervous System (SNS) / Dorsal Vagal Complex (DVC) overactive, leading to:
Micro Stress Doses (MSDs): The Hidden Stresses of Daily Life
Dr.Rangan Chatterjee describes MSDs as small, repeated stressors that accumulate over time, keeping the body in a heightened stress state (Chatterjee, 2022).
Constant phone notifications
Multitasking and mental overload
Poor sleep and lack of downtime.
Chronic inflammation caused by stress-related dysregulation
Why this matters: The cumulative effect of small stressors weakens the nervous system, increasing vulnerability to chronic disease. Awareness and breathwork help regulate these stress responses. We will explore this deeper as we move through the course.
Scientific Benefits of Diaphragmatic Breathing
Diaphragmatic breathing, also known as abdominal or belly breathing, is a proven method to regulate stress, improve oxygenation, and enhance nervous system resilience.
Activates Parasympathetic Nervous System
Stimulates the vagus nerve, reducing cortisol levels and lowering stress.
Improves Cognitive Function
Increases oxygen flow to the brain, reducing anxiety and improving focus (Jerath et al., 2006).
Enhances Vagal Tone
Strengthens the body’s ability to switch between stress and recovery
Optimises Respiratory Efficiency
Expands lung capacity, improving oxygen intake and circulation.
Reduces Systemic Inflammation
Lowers pro-inflammatory cytokines, supporting immune balance (Pavlov & Tracey, 2012).
Day 2 Breathwork
Diaphragmatic Breathing
Diaphragmatic breathing, also known as abdominal or belly breathing, is a technique that focuses on engaging the diaphragm—the muscle separating the chest from the abdomen. When you breathe normally, you don’t use your lungs to their full capacity. By engaging the diaphragm, you consciously use your lungs to their full capacity and thereby strengthen the diaphragm as well as slowing the breathing rate and decreasing oxygen demand.
Key Takeaways
- PNI explains how chronic stress disrupts the nervous system, immune function, and inflammation levels.
- Micro stress doses (MSDs) accumulate daily, affecting long-term health.
- Diaphragmatic breathing activates the Parasympathetic Nervous System, reducing stress and inflammation.
- Breathwork is an accessible tool for reversing and managing stress-related dysregulation.
Coming up
Now that we’ve explored stress, we’ll shift focus to breath awareness. Tomorrow, we’ll discuss how breath is both automatic and intentional, making it a powerful bridge to nervous system regulation. You’ll also be introduced to Bellows Breath, a technique designed to energise and enhance resilience. Join us as we begin unlocking the power of conscious breathing.