How to achieve emotional and physical well-being
By Maria Cazzulani
Anxiety is a natural human response when we feel that we are under threat. It's particularly common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on our lives.
Stress is defined as pressure or worry caused by problems in our lives or by having too much to do. Stress is the defence system that prepares both the mind and body to respond to a perceived threat. Once the threat has passed, everything goes back to a restful balance. We live in a world of constant drips of stress from waiting for an important email to worrying about prices rising. Even though these threats are not life-threatening, they are persistent, and if we are in a constant state of defence, we cannot rest.
The impact of stress on the body
To better understand, stress refers to a threat to homeostasis, the optimal state of our body’s functioning. It can be acute or chronic and has significant neurological and biological effects on health and functioning, particularly on the gastrointestinal tract. One critical pathway through which stress impacts the gastrointestinal tract and related symptoms is the brain-gut axis.
The brain-gut axis
The brain-gut axis is a two-way communication network between the central nervous system and the enteric nervous system, which is located in the gastrointestinal tract. The enteric nervous system contains millions of neurons embedded within the bowel wall, five times more than those in the spinal cord. The enteric nervous system is sometimes referred to as the second brain of the body.
Role of the autonomic nervous system
During times of stress, the body needs to maintain functions that are critical to survival, including providing oxygen to the brain and heart and minimising those bodily functions, not immediately critical to survival, such as the digestion of food. Changes in bodily functions are primarily controlled by the autonomic nervous system, which has an extensive and important role in controlling bodily functions, not under conscious control. The autonomic nervous system can be divided into primary and opposing systems. The sympathetic nervous system and the parasympathetic nervous system.
Sympathetic vs parasympathetic nervous system
In a relaxed state, the parasympathetic nervous system is in control and conserves energy by maintaining a basal level of activities such as breathing, heart rate and blood pressure. During this time, the digestion processes are active, including the production and release of saliva and digestive enzymes, the movement of food, the uptake of nutrients, and the removal of waste. During times of stress and distress, such as anxiety and depression, the control of and functions of the autonomic nervous system are dominated by the sympathetic nervous system. An active sympathetic nervous system increases breathing, often in the form of shallow and rapid breathing, and heart rate.
Effects of stress on the gastrointestinal tract
In relation to the sympathetic nervous system and gastrointestinal tract, stress causes a delay of gastric emptying and intestinal transit. Sympathetic nervous system upregulation stimulates muscle tension around the body, facilitating the reduction of oxygen in the gastrointestinal tract. Because of these processes, people often report gastrointestinal symptoms (butterflies in the tummy, indigestion, and/or nausea). Stress also promotes the stimulation of the large bowel in the form of increased colonic motor function, commonly reflected in people reporting stress and is associated with bowel urgency.
Promoting relaxation and normal gastrointestinal processes
The actions of the autonomic nervous system are largely not under conscious or voluntary control; however, breathing can be controlled through conscious action. A key to promoting a relaxed body state and in turn normal gastrointestinal processes is activating the parasympathetic nervous system through monitoring and engaging in slow, relaxed breathing - diaphragmatic breathing- or a deep state of relaxation - Hypnosis.
Benefits of diaphragmatic breathing
Diaphragmatic breathing can improve abdominal pain, bowel urgency, frequency of bowel movements, abdominal distention and bloating, post-meal reflux, and nausea. It can also help decrease overall physiological and psychological stress that can come with gastrointestinal conditions and can make symptoms worse.
Benefits of hypnosis
Hypnosis or a deep state of relaxation can help see symptoms or discomfort from a different perspective and overcome them. Hypnosis is an intervention that works to address the dysregulation between the brain and the gut. It has been researched for more than 30 years and offers great success for patients who have not achieved relief from traditional medical treatment. Hypnosis offers an opportunity to experience deep physiological relaxation while visualising peaceful imagery and hearing suggestions pertaining to the healthy functioning of the digestive tract.