Body · Mind Balance in Stress Response
Stress weakens the immune system, disturbs sleep, hormones, emotional balance, cardiovascular health and muscular strength. The physical and mental stress responses are deeply intertwined. Research shows that Mindfulness regulates the stress response in the brain and body, supporting balance, focus, and sustainable recovery.
SNS · The Defence System
In moments of threat, Amygdala, our inner radar for stress in the brain, activates the body’s defense system: We instantly react with the so called Freeze, Fight, or Flight response, an ancient survival system preparing us for action in danger. Reserach shows: During Mindfulness Meditation the Amygdala activity decreases, allowing the nervous system to recover. (Goleman & Davidson, Altered Traits)
It is the SNS (Sympathetic Nervous System) that triggers the body’s defence reaction., releasing stress hormones as adrenaline and cortisol, mobilizing us to protect ourselves. The SNS can be activated, not only by real danger but by constant digital pressure, deadlines, or even a single stressful thought. A continuously activated SNS is characterized by:
- Hyperarousal: a heightened state of anxiety with symptoms like sleep disorder, anger, increased heart rate, muscle tensions and difficulty to concentrate.
- Hypervigilance: a state of alertness and agitation that may become a chronic state of body and mind and eventually leading to Depression, Cardiac Arrythmia, Inflammation or chronic pain: Dr. Jon Kabat Zinn: Full Catastrophe Living 1990.
PNS · Regulation System
Luckily we have a Regulation system as well: The PNS (Parasympathetic Nervous System), responsible for the Down Regulation of the Stress Reaction: When the PNS is avtivated, the heart rate slows down, muscles relax, stress hormones decrease.
Breathing is the fastest way to influence the PNS. Under stress, our breath is shallow and rapid, the body remains in physiological arousal. In contrast, conscious, deep breathing slows the heart rate, relaxes muscular tension, and restores inner balance.Every Mindful Breath is a message of calm to your nervous system.
At NL MINDFUL Hamburg, we teach evidence-based breathing techniques as the Long Exhale Breathing to acticate the PNS, allwoing the nervous system to calm down. Our threat defense system is characterized by self-criticism, our first response when things go wrong. Luckily we not only have our threat defense system, but our care system as well. Self Compassion releases Oxytocin and Endorphin, down regulating the Flight-Fight-Freeze response and restoring our sense of safety.
Breathing in deep · Breathing out slow
Training the Brain
Mindfulness does not eliminate stress from life – but it weakens the power of the stress reaction & accelerates recovery. We learn a new pattern: from stressed reactivity to Mindful Responding
Dr. Richard J. Davidson, director of the Center for Healthy Minds at the University of Wisconsin-Madison has researched in the field of Mindfulness & brain and genes: “Meditation practice, even short-term, has been linked with changes in gene expression- in ways that could improve health and well-being”.
Explore more · Mindfulness & Health
Booking & Contact
The 8 Weeks Mindfulness Training in Hamburg NL MINDFUL is a carefully designed Program rooted on MBCT & UCLA for Stress Regulation & Resilience. A Space to Pause to Strengthen your Focus & Calm your Mind.
Explore more · Mindfulness Training · Achtsamkeitstraining
If you would like to learn more, get in touch or book an information session with NL MINDFUL.We respond personally to your message.
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