Written by David Balfe, Yoga Coach
From DJ booths to yoga mats, David Balfe's journey blends movement, sound and discipline for personal growth and self-mastery. Founder of Dragn Yoga Coaching, he offers dynamic yoga teaching with the serenity of breathwork and meditation, empowering individuals to master stress and unlock their potential.
In the hustle and bustle of daily life, it is easy to get swept away in the currents of habituation, spending 90 to 95% of our days in a state of unconsciousness as if on autopilot. The mind, besieged by external influences from social media to societal expectations, is constantly hijacked, causing feelings of fragmentation and disconnection from the present moment. Meditation offers a proven antidote to the pressures of modern life, alleviating stress in both the body and mind. This article explores how meditation can help you achieve a balanced state of well-being.
Understanding stress and its impact on the body and mind
The dictionary definition of stress states that it is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”
Humans as a species have evolved to require a certain degree of stress in our lives. It is intrinsically linked to our detection and response to threats. It motivates us to act in response to daily life and the challenges that may arise.
The science of stress
When you face a stressful situation, the hippocampus, the part of the brain responsible for the formation of memory and the detection of threats, sends signals to your amygdala. The amygdala acts as the brain’s alarm bell, creating a strong response to emotionally challenging situations or negative stimuli.
When this alarm bell goes off, a chain of events occurs in the brain, preparing the body to respond. The sympathetic nervous system (SNS) fires up, flooding the bloodstream with stress hormones. Epinephrine increases the heart rate, pumping more blood around the body. Norepinephrine forces more blood into major muscle groups. In the lungs, the bronchioles dilate, increasing gas exchange and preparing us to fight or to take flight.
Cortisol continues to stimulate the Amygdala, further firing up the SNS and activity in the hypothalamic-pituitary-adrenal axis (HPAA), producing more cortisol. This, in turn, suppresses activity in the hippocampus, which normally acts to inhibit the Amygdala.
This chain reaction inhibits other bodily systems such as reproduction and digestion, intensifying emotions as the brain mobilises the response to the perception of threat.
This arousal further stimulates the amygdala, compounding the reaction to stressful stimuli. This response can lead to strong feelings such as anger, fear or anxiety.
Humans have developed this response in the brain for good reason as a survival mechanism and to manage emergencies. Conversely, it acts as a motivator when we display passion or enthusiasm for something we enjoy.
The stress response cycle
Problems begin to occur when this stress response is left unchecked and is repeatedly triggered. Modern life can set us up for this stress response cycle and many people live with a constant simmering of the SNS/HPAA system.
World events, the overload of social media, financial and family pressure, illness and bereavement and work-related issues can leave us in a loop of chronic exposure to stress. These lead to increasing levels of stress, becoming stuck in an ever more triggering spiral that can be difficult to escape.
The mind tends to latch onto negative thoughts and emotions, fuelling a cycle of worry, anxiety, and self-doubt. This neurotic thinking can hijack attention and perpetuate a state of mental distress. You may find yourself ruminating on past mistakes and hurt feelings, or catastrophising about future events, leading to a sense of overwhelm and paralysis.
Breathing's impact on stress and the nervous system
The SNS is one part of the Autonomic Nervous System (ANS), which also comprises the Parasympathetic Nervous System (PNS) and the Enteric Nervous System (ENS) (which regulates the gastrointestinal system). The PNS and the SNS act in harmony with one another. PNS activation is associated with the normal resting state of the body, brain and mind. The PNS helps you to act and think clearly, keeping a cool head in stressful situations. It also quietens the mind and fosters feelings of tranquillity, which is supported by contemplative practices such as meditation.
Balancing the nervous system: To maintain a state of balance you want to aim for a state of PNS arousal. This creates a baseline for a sense of calm and ease. This is countered with mild SNS activation for enthusiasm and wholesome activity. Countering this further, is the occasional SNS spike to deal with demanding situations that may arise.
Breath awareness and control: Taking 5 long, slow, deep breaths activates this SNS / PNS arousal. The inhale activates the SNS, while the exhalation (particularly an extended exhale) activates the PNS. This is both energising and relaxing, moving the activation back and forth in a gentle rhythm. It creates a sense of centred alertness, which is the essence of sustainable performance. The SNS acts as the peddle while the PNS acts as the brake.
Cultivating present-moment awareness and self-discovery
At its core, meditation involves paying attention to bodily sensations, the breath, the mind and our environment, bringing you into present-moment awareness. It is a path of self-discovery, shifting perspectives, altering behaviour patterns, recognising the things that do not serve your highest good.
The meditation practice involves engaging with what the mind presents and choosing how to respond, whether to react or to respond thoughtfully. The challenge lies in continually returning to concentration and present-moment awareness, committing to regular practice and adjusting expectations around challenges.
Meditation practice is grounded in 3 essential elements
Concentration
The ability to focus the mind on a single object or task.
Enhances mental clarity and stability.
Techniques like breath focus or mantra repetition help develop concentration.
Mindfulness
Non-judgmental awareness of the present moment.
Allows insight into the nature of thoughts, emotions, and sensations.
Observing thoughts, feelings, and bodily sensations without attachment or aversion.
Effort
The sustained and balanced application of energy towards practice.
Maintains consistent practice and overcomes obstacles.
Cultivating diligence and perseverance in meditation.
Practical steps to incorporate meditation into daily life
Breath awareness and breath focus is one of the fundamental preparations for beginning a meditation practice. To quieten a busy mind, you use the breath as an anchor for your concentration in meditation.
Create a comfortable space that is free from clutter.
Find a comfortable seated posture where the spine is erect and the body is comfortable so that you may breathe without restriction.
Breathe with light, slow and deep measured contractions of the diaphragm.
Breathing through the nose, you can tune in to the sensations of the breath. Start by raising awareness of how you are breathing.
Notice where the breath is most felt in the body, where it originates, the texture of the breath, the length of each inhale and exhale, whether the breath has a sound, and how it flows.
As the mind naturally starts to wander, gently guide it back to the awareness of the breath.
Gradually deepen your focus on the awareness of your breath and the turnings of the mind.
Continue to guide your attention back to the awareness of your breath each time your mind starts to wander.
Relax your effort as you cultivate feelings of present-moment awareness, acknowledging thoughts and distractions without judgement or attachment.
Begin with 5 to 10 minutes per day and over time extend your practice as your focus develops.
Do not be discouraged by a distracted mind
In the beginning, it is crucial not to be overly ambitious, acknowledging and accepting distractions during practice. Observing thoughts without chasing, judging, or attaching to them helps develop the ability to remain present.
Over time and with consistent practice, your mindset will shift, responding to situations in a less reactive manner. By sitting with your experience and taking light, slow, deep breaths, you cultivate a better understanding of who you are. This understanding starts small and builds over time.
Staying curious and open to whatever comes up for you will reduce the chances of becoming complacent in your practice.
The benefits of regular meditation practice
Eventually, the activities of the mind begin to recede, sustaining meditative concentration and focus for longer periods without interruption. As the mind quietens, stressful feelings begin to dissolve. You gain a sense of perspective from the threats that your mind perceives. The alarm bells in the brain begin to quieten, and over time, you become less easily triggered.
This gives rise to greater activity in the pre-frontal cortex (PFC) region of the brain. Promoting a greater sense of ease and clarity leads to better decision-making, particularly in your response to stressful triggers.
Consistency is key
It is essential not to use meditation solely for crisis management. Consistent practice prepares you for challenging times, like weaving a parachute before needing it rather than during an emergency. You do not want to weave a parachute as you are jumping out of a plane. You prepare yourself for the worst, hoping for the best while having fun along the way.
You will discover that meditation is not a practice of bypassing your challenges. It enables you to consciously lean into and engage with them in a productive way that allows you to move through them and not be overwhelmed by them.
Conclusion
Practicing breath control, breath awareness, and breath-led meditation is a highly effective tool for balancing your response to stress.
In conclusion, the benefits of meditation may be summarised below:
Reduces emotional reactivity.
Promotes emotional self-regulation.
Balances the stress response of the nervous system with rest and digestion.
Increases the ability to manage mental and physical discomfort.
Reduces worry, anxiety, and emotional distress.
Develops mental stability and resilience.
Improves clarity, focus, and concentration.
The positive effects of meditation are easily integrated into daily life through the development of greater self-awareness.
Start your journey today
Embark on your journey to inner peace and clarity today. Join me for personalised yoga, meditation breathwork and mindset coaching designed to transform your stress into strength. Book a discovery call with me today. Break free from the cycle of stress and anxiety to venture onto your path to a balanced and empowered life.
Read more from David Balfe
David Balfe, Yoga Coach
David Balfe's journey from DJ booths to yoga mats is a fusion of rhythm and sound, movement and mindfulness for personal growth. As the founder of Dragn Yoga, he integrates the discipline of Muay Thai with the serenity of yoga, breathwork, and meditation, offering a unique approach to stress management and self-mastery. David's mission is to empower individuals to unlock their potential and embrace personal growth. His work blends movement and mindfulness to develop strength and inner peace.
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