In a panicked situation? 'Just Breathe'.
That's what we all say to help calm ourselves or others down and it enables us to think more clearly.
But how does our controlled breathing have these calming effects? What's the science behind this mechanism?
We have two types of nervous systems we function in; the Parasympathetic nervous system (PNS) and the Sympathetic Nervous System (SNS).
When we are in a relaxed state we function in the PNS, burning both carbs and fat as our main sources of fuel.
Alternatively, when we perceive danger we function in the SNS. This is also known as our 'fight or flight' state. In this state, our body stops burning fat and instead, burns more carbohydrates for quick energy so we can act fast in the situation.
Historically, we would only be in the 'fight or flight' mode during real life-threatening danger i.e. famine, floods and natural disasters. Today, we are rarely faced by these dangers, however as the complexity of our lifestyles have evolved the pressure and stress of money, time, family, work, and health that we experience is actually perceived by the body as life-threatening, and we tend to function in this state more than ever before. Something as simple as panicking about being late to an appointment (or even too early for some!) may push us into this state.
The more time we spend in this state of stress (SNS), the more carbohydrates (quick energy) we burn and the harder we find it to burn fat...
So how do we help our bodies stay in a relaxed state and function in the PNS so we can burn fat throughout the day?
1. NUTRITION
Avoiding or minimising foods that stimulate the PNS can have a great effect at minimising stress and burning more fat. Great examples to avoid or minimise include alcohol, refined sugar, transfats, saturated fats, excessive salt and caffeine. These foods cause stress on the body and especially organs like the liver and kidneys to detoxify the body.
2. BREATHWORK
Breathwork has the quickest effect and is the only way we can switch to automatically from a panicked SNS to a relaxed PNS.
With each breath our inhales stimulate the SNS and our exhales stimulate the PNS. So by making our exhales longer than our inhales we shift our bodies to a more relaxed state.
A simple exercise is to lay on the ground with one hand on your heart and the other on your belly. Practice breathing in through your nose and filling your belly with air. Then exhale through your mouth, feeling the belly inflate as you slowly breathe out with control. This breathing technique stimulates the relaxed state, helps calm your mind and body and burn both carbohydrates and fat for energy.
This breathing technique is a key component used in yoga, meditation, and relaxation. Yoga is a great low-impact exercise for weight loss. When using this technique you function in the PNS, in a relaxed state and burn fat as a fuel source, losing weight as a result.
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