Mastering Stress Through Breathing and Relaxation

Lola Brooks

We all know that stress—ugh, that heavy, nagging kind of feeling—grabs you in the moment and doesn’t let go, right? But what’s really going on inside your body when stress strikes? That’s the part we rarely think about, but understanding it can actually make a world of difference.

Lola Brooks

So, picture this: you’ve got a big deadline coming up, or maybe you’re stuck in traffic and running late. Your body—without you even realizing it—starts to breathe faster, shallow breaths that barely get into your lungs. It’s like you’re almost holding your breath, right? This pattern is called hyperventilation, and according to clinical neuropsychologist Dr. Kristoffer Rhoads, it messes with how much oxygen you’re taking in. And when your brain isn’t getting enough oxygen, well, let’s just say mental clarity isn’t exactly at its peak.

Lola Brooks

All of this, by the way, has a lot to do with what’s called the ‘sympathetic nervous system.’ It’s the part of your autonomic nervous system that’s in charge of the fight-or-flight response. You know that jolt you feel when something startles you? Yep, that’s your sympathetic nervous system kicking into high gear. Your heart races, adrenaline floods your body—it’s like your internal alarm system saying, “Danger! Let’s get you ready to either fight this thing off or run like crazy."

Lola Brooks

But here’s the thing: life’s not always about escaping saber-toothed tigers anymore. Sometimes, the alarm goes off for things that aren’t actually life-threatening, like a packed inbox or someone cutting you off on the freeway. And your body doesn’t know the difference; it’s still like, "OK, we’re in a crisis!" So, you’re stuck in this constant state of agitation, and that wears you down.

Lola Brooks

And here’s the good news—because we all need some good news, don’t we? The body has a built-in counterbalance to the fight-or-flight response. It’s called the parasympathetic nervous system, and it’s all about that rest-and-relax vibe. This magical little system can slow your heart rate, regulate your breathing, and send those “Hey, everything’s cool” signals to your body again.

Lola Brooks

And guess what activates it? Deep, purposeful breathing. When you inhale deeply and let your lungs fully expand, your brain is like, “Ah…oxygen overload!” The parasympathetic system takes over, calming you down and bringing some balance back to your body.

Lola Brooks

It’s kind of fascinating when you think about it; just taking a moment to breathe differently—literally—can completely shift how your whole system is operating. Breathe the right way, and you’re not just surviving—you’re thriving.

Lola Brooks

Alright, let’s dig right in—diaphragmatic breathing. Sounds kinda technical, right? But trust me, it’s one of the simplest things you can do, and it’s genuinely life-changing.

Lola Brooks

So, first step: find yourself a comfortable spot. Could be your couch, your bed, or even a quiet corner at work. Now, sit—or lie down—and just...relax. Shake out those shoulders a little. This isn’t a workout; it’s all about letting go of tension.

Lola Brooks

Next, place one hand—your dominant hand works best—on your diaphragm. That’s the area right below your ribcage. The other hand? Just rest it on your chest. This way, you can feel what’s moving as you breathe.

Lola Brooks

Now, here comes the fun part—or at least I think it’s kinda fun. Breathe in slowly through your nose. I mean slooowly, like you’re, I don’t know, smelling the world’s best slice of pizza or something. As you do that, the goal is to feel your belly rise. Not your chest—belly breathing is where the magic happens.

Lola Brooks

Counting can help too. Try counting to, let’s say, five as you inhale. But it’s not a race! If five feels like it’s just too much for now, no worries. Start smaller. You’ll get there, I promise.

Lola Brooks

Once you’ve filled up with air, exhale—through your mouth this time. Think of blowing out birthday candles, but slower, way slower. You want to feel everything easing out while your chest gently falls. It’s like releasing all that pent-up tension in a single, deliberate moment.

Lola Brooks

And you just keep repeating this—inhale, count, exhale. Ideally, start with, oh, about five minutes at a time. Honestly, that’s really all you need to—

Lola Brooks

So, here we are, talking about building that habit of relaxation into our lives, right? And honestly, it starts with just a few minutes a day. I mean, five minutes...three, maybe four times a week? Totally doable, right? Then you can slowly work your way up to, let’s say, 20 to 30 minutes a session. No rush—this is all about making it fit into your life, not the other way around.

Lola Brooks

And look, deep breathing is powerful on its own, but why stop there? You could pair it with things like mindful meditation or yoga. Maybe even a nature walk, if that speaks to you. It’s all about creating a whole routine—like giving your mind and body this fully stocked toolkit to handle whatever life throws at you. It’s, well, it’s kinda like cross-training for your stress levels!

Lola Brooks

Now, let’s bring this to real life because I know stress doesn’t just show up when it’s “convenient.” Picture this: you’re stuck in traffic, and someone cuts you off—or maybe that colleague of yours tries to snag credit for your big project. Geez, it’s frustrating, right? But instead of reacting, you take a moment. Find a quiet space if you can, even if it’s just your car, and take a few deep, intentional breaths. In that moment, you remind yourself, “I’ve got, I’ve got control over this.” It’s amazing how that one habit helps you carry composure into just about any situation.

Lola Brooks

And honestly, that’s the beauty of all this—these small, simple tweaks can kinda rewire how we handle stress altogether. Whether you’re breathing deeply, meditating, taking a walk, or all of the above, you’re building resilience. You’re, like, practicing calm the same way you’d practice a sport or a skill. And over time? It sticks.

Lola Brooks

So, why not start today? Pick one moment—just one—where you’ll pause, breathe, and let go of whatever’s making you tense. You might be surprised at what just five minutes can do.

Lola Brooks

And with that, my friends, we wrap up today’s episode of “Living in Technicolor.” Remember, your stress doesn’t have to run the show—every deep breath is a step toward a calmer, brighter you. Thanks so much for tuning in, and hey, take care of yourselves out there. See you next time!