Understanding the Connection Between Stress and Heart Health
Stress has a profound impact on our overall well-being, particularly on the health of our hearts. In today’s blog, we will delve into the intricate relationship between stress, our autonomic nervous system, and heart rate variability (HRV). By exploring the fascinating concept of the Polyvagal theory and the four common stress responses, we will uncover actionable strategies for managing stress and restoring balance to our lives.
Our hearts beat to the rhythm of life, guided by the complex interplay between the sympathetic and parasympathetic branches of the autonomic nervous system. These two systems work harmoniously to regulate our cardiovascular activity optimally. By observing the beat-to-beat changes in heart rate, new technologies provide valuable insights into our overall well-being.
Below is an electrocardiogram to show the variability.
Heart rate variability (HRV), the variation in time intervals between consecutive heartbeats, serves as a marker of biological aging. In our youth, we exhibit the greatest HRV, reflecting the resilience and adaptability of our bodies. However, as we age, the range of variation in our resting heart rate becomes smaller. While this decline is a natural part of the aging process, abnormally low HRV for one’s age group is associated with increased risks and future health problems.
Reducing stress-induced wear and tear on the nervous system and facilitating the body’s natural regenerative processes are key to restoring low HRV to healthy levels. This is where the power of regular stress management practices comes into play. By actively engaging in stress reduction techniques, we can transform our lives and unlock the full potential of our well-being.
The Polyvagal theory helps us understand stress and the four most common stress responses—fight, flight, fawn, and freeze— and provides us with insights into our behaviors and coping mechanisms. Whether it’s irritability, busyness, people-pleasing, or numbing out, stress manifests in various ways. By recognizing these patterns within ourselves, we can begin to chart a path towards healing and growth.
Studying the summary Graphic below will help us identify what our go-to’s are. Please note that your autonomic nervous system might resort to different responses depending on the persons and settings involved.
Stress of any form generally triggers one of the four common stress responses mentioned above. You can see this graphic is also showing authentic connection and collapse as options.
Please pay attention to the bottom left box of the graphic.
It suggests various activities to create a safe and nurturing environment which is essential for overcoming stress. Stress, in its essence, threatens our sense of safety, protection, provision, and comfort. Mainstream science often offers solutions that foster self-reliance. However, I propose that the “4-F” response to stress is a post-fall phenomenon, rooted in our old nature. In the Garden of Eden, Adam and Eve did not require these responses because God provided for their every need. As born-again, spirit-filled Christians, we can turn to Him for relief and restoration. God reveals Himself in various ways throughout Scripture, providing us with everything we need to combat stress and regain peace. He is our Provider, Healer, Comforter, Defender, Protector, Advocate, Judge, and Vindicator. His promises offer reassurance and support as we navigate the challenges of stress. The key then is to retrain ourselves to go to him for that authentic connection instead of what we used for survival in the past. In upcoming posts we will align the activities that bring safety with connection to God so as to maximize this process.
This bucket graphic attempts to illustrate how different stresses can be lower or higher on the spectrum of how long they have been there and how depleting they are while left unaddressed. Unresolved things from childhood, for instance, may be long pushed into the subconscious but continue to drain us. We may be addressing stressors in the present and still instinctively know that somehow we are still having leaks.
When it comes to managing stress and finding healing, we have different approaches at our disposal. We can either choose to address our stressors one by one, plugging the leaks in our lives as they arise. However, there is another method—a duct tape approach—that involves implementing biblical principles and understanding physical, moral, and mental laws. By embracing these principles, we can create a solid foundation for stress reduction and restoration, that will plug several holes all at once and hopefully speed up the process of regaining peace and wellness.
Sometimes, when we embark on the journey of fixing and healing, we may encounter a common challenge: knowing what to do but struggling to put it into action. This could be a sign of a root wound, a deep emotional or psychological issue that requires our attention. To aid in this process, we have powerful tools I will be posting more about in upcoming posts. Additionally, paying closer attention to what triggers us can help us identify and address the underlying causes of our stress.
We definitely want to work on plugging as many holes as we can, but then we also need to work on refilling our bucket. The “fill” aspect of stress reduction shares some overlap with the duct tape activities mentioned earlier. It involves nurturing our bodies, souls, and spirits through practices such as rest, finding joy in beauty, and aligning our food choices with the will of the Father. Discovering our calling and gifting enables us to focus on our purpose, while engaging in worship, Bible study, and memorization helps us deepen our spiritual connection. It’s important to remember that the ease of finding relief from stress varies depending on its cause and complexity.
Stress can originate from and affect every aspect of our being. For instance, feeding our spirits with lies from the media can lead to fear, affecting our minds and emotions and ultimately resulting in physical symptoms like sleep disturbances, which further drain our bodies. Deep wounds from past abandonment can impact our spirits, causing feelings of unworthiness, while also affecting our bodies by creating hypervigilance and draining our adrenals. Similarly, feeding our bodies with unhealthy food choices can impair our ability to think clearly and make us susceptible to believing lies that affect our spirits.
Consider another example: a spiritual lie propagated within a church can cause shame in our souls, which in turn manifests as addiction in our bodies. An accident-caused physical pain may lead to the use of drugs, affecting our minds, decision-making processes, and belief systems, ultimately eroding trust.
Understanding the intricate connections between these dimensions of our being helps us navigate the complex web of stress. By addressing stress holistically and with discernment, guided by the Holy Spirit, we can begin to untangle the root causes and embark on a transformative journey toward wholeness.
Take this opportunity to reflect on your personal stressors and the areas of your being that are most affected.
Engage in conversations with the Holy Spirit, seeking guidance and wisdom.
Trust that as you embark on this journey of stress management and healing, you will discover practical steps to address your stress in each area—assisting your body, tackling environmental and external causes, and delving into deep unresolved issues.
It’s time to take action and prioritize your well-being.
- Reflect on your top three reasons to get serious about managing your stress and keep them visible as a reminder.
- Share the knowledge you gain with someone you care about, spreading the transformative power of stress management.
- Engage in conversations with the Holy Spirit, exploring the specific symptoms you seek relief from. Trust that this journey will lead you towards greater peace, wholeness, and wellness.
Remember, you’re not alone in this. Together, we can navigate the path to stress reduction and embrace a life filled with hope, healing, and purpose. Stay tuned for our next blog, where we will delve deeper into practical strategies for managing stress and restoring balance in your everyday life.
May you find peace and joy on this journey towards holistic well-being.
