Stress is pervasive in today’s world. So is anxiety. Even Post-Traumatic Stress Disorder (PTSD) has ramped up. The latter may be due to the exposure to 24-hour news events of disasters, pandemic warnings and terrorist threats. All of this has led to the fight-flight response being activated. It’s more like fight-flight-freeze.
It’s crazy to think about, but as humans, we’re also animals. We can regress down to the level of survival. When a threat happens, we react. Heck, when a perceived danger occurs,we react the same as if it was real. Getting yelled at by your boss is not dangerous, yet, you may react as if your life was in danger. Public speaking creates that same response. Why?
It turns out that it’s the fault of our brain. Actually, two of our three brains to be exact.
The basic part of our brain is the reptilian brain. Some have referred to it as the lizard or dinosaur brain too. I wonder if I can call it the snake brain? Hmmmm… This part of our brain is responsible for the basic functioning of our body. It helps us to breathe, react to stimuli, controls circulation, digestion and muscle movement. No thinking takes place here. It can’t plan or make choices. It’s all about reflexive actions. No emotions. It just does things in the most primitive way.
The next part of our brain is the mammalian brain (aka: The Limbic System). This is where the fight, flight, freeze mechanism takes place. Emotions are in this part of the brain as are sexual desires. The autonomic nervous system (divided into the Sympathetic and Parasympathetic Systems) is an important component part of the limbic system. The lizard brain and the limbic system conspire to deal with dangers so that you can survive. This is true of dangers that are perceived too.
Most of the fight-flight-freeze mechanism created in today’s world is based on perceived dangers.
Above the reptilian and mammalian brain is the Neocortex and at the forefront of that is the Prefrontal Cortex (located at the forehead). The Prefrontal Cortex is the highest evolved part of your brain and is also where reasoning, creativity and problem solving takes place. We also are able to adapt to change because of this part of the brain. Hey, without our Neocortex, we would not be able to talk to each other, except maybe grunting.
Then comes stress and the Reptilian and Mammalian brains take control. This happens because they believe we are in danger and will send out a “red alert” to transfer control from the need to think to the need to survive. By the way, our higher brain needs a lot of energy. When the survival mechanism takes over, that energy is used in the arms and legs to fight, flee or freeze.
If you notice your breathing under stress, it becomes more shallow (known as upper chest breathing). This leads to less oxygen-rich blood in our system and thus, less for the brain’s higher level thinking. This is a reason why many police officers end up reacting and lose judgment under high stress situations. Tunnel vision tends to set in as well. Again, while this response is important for real dangers, it hinders functioning under non life-threatening situations, such as at work or speaking in public.
What can you do to lessen or stop the stress response in these situations?
- One of the methods I’ve used and teach is engaging in deep breathing. Doing this helps to relax the body and bring the higher brain functions back into the mix. The oxygen rich blood is down in the lower part of the lungs and deep breathing is able to access it. Additionally, deep breathing lowers the heart rate and massages the lymph nodes under the diaphragm.
- Slow movements, such as what is done in Tai Chi and Yoga, helps to lower the stress response too. The muscles relax from the movement and stretching.
- Visualizing and place in nature, such as a beach or mountain scene tends to help lower the stress response. Practice this and add in deep breathing when you do.
- Mindfulness has been shown to lower stress rapidly and allows the brain to relax as well. There are excellent teachers that can guide you through mindfulness meditation and awareness. Deep breathing is also a part of this process.
- I would add that you get into a regular exercise program, eat healthy and sleep 7-8 hours a day. People who are fit are able to handle stress much easier than those that are not.
Stress will come and go in all of our lives. It’s simply how we respond (and not react) that counts. You have ways to do just that. Use the tools presented. I wish you a lesser stressed life.
Cheers,
Bob Choat, “Transformational Master Black Belt” 
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness
