Calming Techniques

Somatic stress response and Type II History

The body responds to extreme experiences from trauma exposure by secreting stress hormones. According to van der Kolk, “The Body Keeps The Score” (2014), stress hormones are meant to give humans the strength and endurance to respond to “extraordinary circumstances” (p. 217). A person exposed to a traumatic event will secrete hormones in response to what is called “fight or flight" or "freeze submit” (p. 217).

Those that take action to deal with a catastrophe or traumatic event may employ their stress hormones for the purposes of action and doing. This lowers their risk in the development of trauma effects. van der Kolk (2014) maintained that “helplessness and immobilization” (p. 217) occurs when action is prevented during the release of neurological hormones. When hormones are not used for activation, the stress hormones are turned inward. In other words, imagine the challenge of facing child abuse, domestic violence and being overpowered, this elicits a freeze-submit response an experience of helplessness whereby our hormones work against us to the point of feeling numb, exhausted, not being able to decide as to how to move forward.

Neurological responses to stress

Over the past decade exploratory studies in neurobiology illuminate the brain's hormone influences on posttraumatic stress and in panic episodes. While one of the most important hormones oxytocin provides the drive to care for ourselves and for others while another hormone cortisol provides us with a survival response under times of threat and stress. Researchers have found that this hormone cortisol actually decreases oxytocin levels also decreasing our care for others as well as care for the self.

Breathing

Breathing begins after birth, infant humans are wired to breath innately. Breathing can be used as a natural rhythmic link to calming the body and our neurophysiology that connects to brain hormones and emotions. When language came into existence somewhere along the way humans developed an unnatural way to breathe [interrupted by language]. In my practice, I have come to find mouth breathers, and shallow breathers conditioned in a way of unnatural breathing, so much so, that this type of breathing contributes to increased hormone releases that contribute to stress and anxiety. Breathing techniques can be used to reduce and interrupt panic episodes.

Progressive Relaxation

Progressive Relaxation uses the body to interrupt stress, fatigue, reducing anger, frustration and anxiety due to interrupting the stress hormone cortisol. Cortisol along with other hormones are important and life saving for survival, however tightened embodiment and reminders of traumatic stress can signal the brain to repeat a cycle in a survival response at any time, even awaking one from sleep. An intention to practice breathing combined with progressive relaxation empowers a calm disposition, focus, energy, and relaxation that supports the increase of the oxytocin hormone, initiating caring for self and for others.

Physical Exercise

Aerobic activity for 20-30 minutes 5 days a week improves cardiovascular health. If injured, pursuing an activity that avoids the injured muscle group or joint can help maintain physical function while recovering.

Stress Management

Pursuing an enjoyable activity or verbalizing frustration to reduce stress and improve mental health.

Relaxation Techniques

Deep breathing, Progressive Relaxation, meditation, yoga, rhythmic exercise, listening to music and other activities that reduce symptoms of stress.