Understanding Stress: Part 1
When under stress, human physiology follows a response process known as the General Adaptation Syndrome (GAS). This 3 stage process was developed by Hans Selye, a well respected researcher and endocrinologist, who studied organism response to stressors. Selye’s work is considered some of the most influential in the study of stress, so much that he is considered the father of stress research. Findings from his work can help you identify your stress stage and signal when stress management programs may be helpful.
The 3 stages are Alarm, Resistance and Exhaustion. While there are signals tied to each stage, many times individuals find themselves at the Exhaustion stage without knowing what happened.
Alarm - Your body enters this stage when you perceive something as a stressor. We know this as the “fight-or-flight” reaction; cortisol and adrenaline are dumped into the bloodstream to prepare you to fight or run. Higher executive functions are shut off, reallocating resources to physical activity. Two of the easiest signals to notice that are tied to the Alarm stage are an increased heart rate and pounding sensation in your chest. Often however, the flow of cortisol and adrenaline fog your ability to notice these sensations. Strengthening the mind-body connection through breathwork will help you be more aware of your physiological reactions.
Resistance - Within this stage, your body attempts to recover to a pre-stress state. Cortisol levels are lowered, but you stay on alert, ready to enter the Alarm stage again if required. If the original perceived threat is no longer an issue, then your stress state and stress response system usually return to status quo.
If the threat continues, or you are unable to control your stress state, then you stay in high alert. At this point, your body begins to normalize the high stress physiological responses. This adaptation influences higher sustained cortisol levels - this too often goes unnoticed. Symptoms include poor concentration, foggy cognitive ability and irritability.
Activating the parasympathetic nervous system (the rest and digest system) is the best way to find balance and reach homeostasis. We have designed breathwork protocols for you to consciously control your state, return to a pre-stress arousal level, and feel more present.
Exhaustion - People enter this stage when they were not able to off ramp in stage 2. Unfortunately, this is also the stage where most people first notice they have been placed under too much stress for too long. Too much stress is different for everyone - many factors are included in someone’s max stress level, but the principles remain the same. Remaining in an altered state, either knowingly or unknowingly, is not good. Symptoms associated with the Exhaustion stage are burnout, anxiety, depression and inability to deal with normal stressors.
You can use both sympathetic and parasympathetic nervous systems breathing routines to recover and find balance again.
At Stasis we believe there are 3 separate and distinct objectives referencing the GAS. They are listed below, in priority order.
Enter Alarm stage for appropriate events or issues. Not every stressor requires a “flight-or-flight” reaction. Integration of breathwork education and training and proper breathing into your routine will help you control your arousal level and select the right state.
Off ramp from Resistance ASAP. Recovering to a pre-stress state as quickly as reasonable is very important to limit any unnecessary stress adaptation. Use breathwork to activate your parasympathetic nervous system and return to your baseline physiology. Such routines can also improve your biomarkers to better prepare you for the next stressor.
Recover from exhaustion and return to or improve your balance. Homeostatic relationships between your sympathetic and parasympathetic nervous systems are very important for recovery and optimal performance. Use Stasis breathwork and exposure training to aid your recovery.
Our physiology is not designed to operate under extreme stress conditions, but many of our lives require us to navigate high stress events or even long term stressors. However, our body was designed to signal when it is moving through the stress stages - it is up to you to notice and respond.