The relationship between meditation and stress

What Is the Relationship Between Meditation and Stress?

There is no doubt that the human body responds in some way to various pressures and fears. However, the importance of meditation sessions lies in addressing these fears and calming the mind and body through several key points as follows:

• The adrenal gland secretes less of the stress hormone “cortisol” when practicing meditation.
• Blood pressure returns to its normal state during meditation sessions.
• Sweating decreases in the body.
• Improved immune function.
• Slower heart rate and slower breathing process.
• More efficient oxygen intake.

Mindfulness Reduces Feelings of Stress

Mindfulness exercises can be defined as the practice of high concentration and awareness in the present moment by staying fully aware of everything around you. But the question remains: how does mindfulness help reduce stress?

Here are some explanations about the importance of practicing mindfulness and its relationship with stress:

• Practicing mindful meditation makes you more aware of your thoughts.
• Mindful meditation encourages feelings of compassion and forgiveness towards yourself and others, thereby improving social relationships.
• There is a part of the brain called the amygdala, responsible for your stress response; practicing mindfulness reduces its activity, thus lowering stress levels in the body.
• It makes you more focused and able to work more efficiently, which will automatically reduce your feelings of stress and pressure.
• Mindfulness changes the way you think by redirecting negative thoughts and emotions that cause stress into more positive and healthier ones, allowing you to switch to them easily and flexibly.

Deep Breathing Exercises and Stress

Breathing has many techniques and forms, all of which bring comfort and calm to the mind and body, reducing stress and pressure. One of the most important is deep breathing, also called (3-7-5), which suppresses the stress hormone and lowers heart rate. This exercise simply involves inhaling for 5 seconds, exhaling for 7 seconds, and then pausing for 3 seconds. To break down this exercise further, follow these steps:

1. Sit up straight in a quiet place.
2. Place your hands on the side ribs of your abdominal area.
3. Inhale through your nose for 5 seconds and notice your ribs moving outward.
4. Exhale through your nose for 7 seconds and notice your ribs moving inward.
5. Pause for 3 seconds.
6. Repeat this exercise for two minutes every day.

You can also practice deep breathing for 4 seconds in, 6 seconds out, and 2 seconds pause. The main principle is to reduce stress and mental fatigue while increasing feelings of inner peace and comfort. It is worth noting that the benefits of these exercises are not limited to the present moment but also reflect on your reactions in dealing with life in general and in any situation.