Reduce Cortisol and Control Blood Glucose in a Simple Breath
This article is going to support you in understanding how to reduce cortisol and lower blood glucose.
Cortisol wreaks havoc in the body when it is constantly elevated. Detrimental to muscle tissue, ligaments and synovial cartilage. Continued increase of cortisol shifts triglycerides in and out of cells to prepare the body for fight, flight or freeze mode. The excess glucose needs to be stored because cortisol isn’t burned off through physical activity. The body contains many cell types, energy cells, muscle cells and fat cells. Fat cells will store glucose and this is where insulin resistance kicks in. Excess glucose stores in fat cells around the abdomen. This factor contributes to the increase of visceral fat levels which can lead to many inflammatory diseases.
Two things that can be controlled consciously is the mind and the breath. In moments of fear, calm is restored through deep breathing. By taking control of the breath, a signal is sent to both the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS), restoring equilibrium.
For clarity, when the SNS is elevated and quick, strong changes occur within the body. Alternatively, when you activate the PNS, which in nutrition is called the rest and digest nervous system, the opposite occurs.
With the SNS, there is increased awareness and amplified activity. In addition, is the increase in cortisol, released from the adrenal glands. Cortisol binds to glucose and elevates glucose levels in the expectancy of physical activity.
The sympathetic nervous system can be simply activated by watching television or looking at mobile phones. However, cortisol will not burn off in this latent state.
The world exists in an elevated state of awareness and stress, brought upon by external factors such as a person’s environment. The reset breath gives the body the opportunity to lower cortisol levels, reduce blood glucose levels, manage cortisol levels, ease stress and re-establish mind and body balance.
To practice reset breathing, start comfortably on a chair, sitting up straight, feet planted on the floor with hands placed in the lap. The key elements of the reset breaths is to breathe in through the nose, fill the belly and exhale through the mouth. When exhaling, the aim is to draw the abdominal muscles in.
Take a deep long breath in through the nose and exhale slowly through the mouth. After the first breath, focus on drawing out your exhale on the second breath. Repeat this on the third and final reset breath.
The reset breath decreases the levels of awareness, stress and sensitivity to create calm. This reduces and down-regulates the production of cortisol by activating the parasympathetic nervous system, allowing the body to gain control over its levels of blood glucose and prevent spikes that can lead to the accumulation of visceral fat.