YOUR SECRET WEAPON

If we take a look at what happens to our heart and circulation when we experience different emotions, it actually leads us to the secret weapon of self-regulation - our breath. Allow me to explain…

Positive emotions like happiness are often associated with increased activity in the left prefrontal cortex of the brain. From a physiological perspective, a person experiencing happiness may have a steady heart rate and a more balanced autonomic nervous system, with a slight dominance of the parasympathetic nervous system, creating a more relaxed state.

Fear is linked to the amygdala, an area in the brain responsible for processing emotions like fear and anxiety. From a physiological standpoint, fear triggers the "fight or flight" response, resulting in an increased heart rate and release of stress hormones like adrenaline and cortisol.

Sadness may be associated with decreased activity in the left prefrontal cortex (associated with more positive feelings) and increased activity in the right prefrontal cortex (associated with more negative/inhibiting feelings) Physiologically, sadness can lead to a reduction in heart rate variability (time between each heartbeat) and changes in various physiological markers, like increased inflammation.

Anger is associated with increased activity in the amygdala (which processes threats and rewards) and the anterior cingulate cortex (involved in the physiological response to pain & stress). Anger can lead to an increased heart rate and elevated blood pressure.

Anxiety is linked with the activation of the amygdala, heightened activity in the pre-frontal cortex in decision-making to assess threats, and the hypothalamus & pituitary glands triggering the release of adrenaline & cortisol. This in turn increases heart rate, changes heart rhythm and elevates blood pressure. Anxiety can affect the balance of neurotransmitters in the brain such as serotonin, dopamine and GABA, affecting mood regulation.

One of the best ways to regulate the physiological changes in the body, which can alter our heart and subsequently our emotional state is absolutely free and with us at all times - our breath. Different types of breathing/breathwork can manage the flow of oxygen and carbon dioxide in the bloodstream. Through this act of managing our heart rate, we de-escalate our physiological stress response and activate our parasympathetic nervous system. By focusing on the breath, we relax the mind. It sounds simple but developing an awareness of our breathing patterns and practicing breathwork regulation can be a powerfully life-changing experience that breaks the hold of dysregulating emotional patterns.

Some of my favourite breathing techniques are here