Stressors can include anything from changing temperatures, lack of sleep, inadequate nutrition to trauma, life changes or strong emotions. Stress can play a significant role in weight gain around the abdomen and contribute to issues with obesity such as metabolic syndrome and diabetes. Chronic stress decreases the immune function, decreases reproductive function, decreases digestion function, increases susceptibility to disease, increases cortisol, increases demand for nutrients, causes vascular tension and causes exhaustion and fatigue (NIWH 2012, Biochemical Changes that lead to Adaptation or Exhaustion). The accumulation of abdominal fat is caused by higher levels of cortisol receptors located at this region combined with excess calorie consumption and reduced energy output (Kaur, J. 2014, A Comprehensive Review on Metabolic Syndrome. Cardiology Research and Practice).

There’s hope! There are many coping strategies for stress. Are you aware your body has its own built-in stress reliever? It’s your BREATH, deep breathing stimulates your Vagus Nerve and begins to move regulation towards the parasympathetic nervous system, a calmer, restful state of being. Deep breathing is FREE, it’s easy, it’s always available, has no side effects, and can be used anytime without anyone knowing. The more you practice deep breathing when you are calm, the more effective it will be when you are stressed. Want to start practicing?

Box Breathing

There are many options for deep breathing practice. An easy one to remember is the Box breathing technique. Check out this link for easy steps. https://health.clevelandclinic.org/box-breathing-benefits