Go back

Self-mastery of breathe to boost your stress resilience

Awareness that all experiences are transitory change our perspective on ourself and in what is happening to us.

In this article I’m teaching you the meaning of stress resilience and I am proposing to you an effective, practical way to enhance our ability to cope with adverse situations like anxiety, illness, post traumatic stress disorders etc etc.

Our whole existence is being around our ability to play between different states, it’s all about our ability to be flexible and so adapt to our environmental demands. As human beings be able to change is essential , it’s a gift.

If we are stuck in our beliefs, if we are stuck in our memories, if we are stuck in our “always on the go” behaviour 24h per day is more likely we deprive ourself from ways to heal and thrive in your existence. How can we learn to move forward in our life when we are feeling stuck?

Here I will talk about how elementary breathing practices have a positive effects on those brain area that are critical to open up new perspective and enhance physiological self-regulation. Breathe as a bridge between our physical body and our mind.

Can we be able to produce changes in both mood and brain activity by noticing the sensation in our bodies?

Yes, we can.

Let’s explore it together…

The Challenge

Our health is the result of our lifestyle and all the social forces around us. From my own experience as a pratictioner I find the roots of any health dysfunction on our inability to achieve a beneficial state of rest.

The results of [Martinez, Lavin M, Hermosillo AG Autonomic Nervous System dysfunction explain the multi-system features of Fibromyalgia; 2000] suggest that a fundamental alteration of Fibromyalgia is a disordered function of the autonomic nervous system. In simple words patients with fibromyalgia lose the normal day/night cycle and have relentless sympathetic hyperactivity throughout 24h [Lazzerini PE, Capecchi PL, Guideri F. Connective tissues diseases and cardiac rhythm disorders. 2006].

As we can see such individuals have chronic hyperactivity to stress, which could explain the profound fatigue, morning stiffness and their complaints associated with low blood pressure. You might have heard before that there is a hidden epidemic of unhealthy chronic and preventable health issues that have found our way into our modern way of living and not being able to fall asleep at night is just one simple problem that might seems trivial, but it's a very real problem in our society

How many times do we ear of people that struggle to fall asleep in the night and then to wake up the next morning? People that struggle to run through the day, everyday. If you’re going to bed tired but not being able to fall asleep despite your best efforts, then there are chances you haven’t discovered yet the circuit breaker that you need.

Which kind of behaviour are you adopting when you feel like it’s impossible to achieve a state of rest. How do you react when you are trapped in your chronic sensation of urgency?!

Let me tell you, we need to address this problematic now. We need to learn the importance of a circuit breaker and promote stress resilience is the best medicine.

The solution

Did you know that 80 per cent of the fibres of the vagus nerve (which connects the brain with many organs) are afferent; they run from the body into the brain. This means we can directly train our arousal system, and modify our stress response by the way we breathe and move! A principle that has been used since millennial in ancient  cultures.

I always promote with my clients different embodiment and breathing practices to come back to our body senses, straight back at the basics of our human experience. You have the ability to change your own physiology and thoughts through such basics, primordial activities as breathing and moving.

During breathe work a state of rest is readily achieved and so many options and creative solutions become more imminent. Here one of the reason why breathe work has been shown to have positive effect on numerous psychiatric, psychosomatic and stress related symptoms, including depression and chronic pain. It has broad effect on physical health, including improvements in immune response, blood pressure and stress  hormones level.

If you are able to listen consciously to your breathe you can get an indication of your state of body and mind. A precious infos about your temporary ability to cope with your own life demands and your current perceptions. As yogis used to say for millennial, self-mastery of breathe  implicate self-inquiry, since by looking at how we breathe, we begin to understand something about who we are.

Regular and prolonged practice of several breathing protocols combining slow breathing, long breathing pauses and nostril breathing have the effect of increase and reset autonomic balance and so promote rest and sensations of calm and well being. It’s all about enhance adaptation to the specific physiological and psychological stressors of our daily lives. It means come into a balanced, flexible state between mind and matter.

Once you learn to master your breath it will promote communication between autonomic body systems such as the respiratory, circulatory, digestive and autonomic nervous systems.

Respiro Re-Training means to me Stress Resilience. Where the key of stress resilience is self-mastery of breathing.

Self-Mastery of Breathe

When it seems like impossible to achieve a physical and mental state of rest think about lie down to the ground and implement some gentle alternate activities in a position where you feel safe. Now associate them with different breathing techniques, just breathe through your nose and be focused on your exhalation.

We can combine different body positions with breathing techniques that will ultimately help you to regain your sense of safety and mobility. We are getting focused on our breathing through this body practices moment by moment in order to reframe our present life experience. When you will start to master the different embodiment practces you will begin to notice the connection between emotions, thoughts, pain and...your breathe.

It becomes just a practice of abandon where you promote recovery and rejuvenation in your body. Put your intention on it. Remember? Stress resilience…


In service,

Marco Tesi