Addicted to Exercise

Why Do You Exercise? Understanding the Stress Cycle and Training Safely

Have you ever stopped to ask yourself: Why do I exercise?

For many, the answer seems obvious—“to get fit,” “to feel stronger,” or “to prepare for a marathon.” But when I ask people if they exercise to manage stress, the response is almost always a resounding yes.

Stress management through exercise is an often-overlooked yet critical aspect of health and fitness. In fact, studies suggest that 80% of recreational exercisers use physical activity as a tool to cope with stress. While this is undoubtedly beneficial, it’s important to understand the potential risks and how to train safely.

The Stress Cycle: How Exercise Fits In

To understand why exercise is so effective for stress relief, we need to look at the stress cycle. Stress activates the sympathetic nervous system (SNS), often referred to as the "fight or flight" response. This leads to increased heart rate, heightened alertness, and a surge of energy. Exercise provides an outlet for this energy, helping to complete the stress cycle and restore balance to the body.

However, if stress is not properly managed during exercise, it can exacerbate physical tension, particularly in the diaphragm and core muscles. This is why understanding your body—especially the role of the diaphragm—is crucial for safe and effective stress management through exercise.

Why the Diaphragm Matters

The diaphragm is a skeletal muscle that plays a dual role in breathing and core stability. When we exercise, the diaphragm works harder to regulate breathing and intra-abdominal pressure. But stress can cause the diaphragm to tighten, leading to inefficient breathing patterns and reduced physical performance.

For those who use exercise to manage stress, diaphragmatic control becomes critically important. Without proper control, the diaphragm can become overactive, contributing to issues like shallow breathing, reduced oxygen intake, and even heightened stress levels.

A simple physical test can reveal whether your diaphragm is functioning optimally or if your training is inadvertently causing harm. This test involves assessing your ability to breathe deeply and control intra-abdominal pressure during movement.

The Risks of Ignoring Diaphragmatic Control

If diaphragmatic control is neglected, you may experience:

• Chronic tension in the diaphragm and surrounding muscles.

• Shallow breathing, which limits oxygen delivery to the body.

• Increased stress levels, as the body struggles to complete the stress cycle.

• Reduced performance in both everyday activities and athletic pursuits.

How to Train Safely

To ensure exercise is helping—not harming—your stress management, follow these guidelines:

1. Practice Diaphragmatic Breathing:
   Engage your diaphragm fully by breathing deeply into your abdomen. This can be practiced during warm-ups, cool-downs, or even as a standalone stress-relief exercise.

2. Monitor Your Core Stability:
   Pay attention to your ability to control intra-abdominal pressure. Exercises like planks and dead bugs can help strengthen this connection.

3. Use the "Core Catch" Technique:
   This involves creating high intra-abdominal pressure through controlled breathing, ensuring your diaphragm is supported during movement.

4. Perform Regular Stress Tests:
   Assess your breathing and core control periodically to ensure your training is aligned with your stress management goals.

The Science Behind Stress and Exercise

Research has shown that diaphragmatic breathing can significantly reduce stress and improve heart rate variability (HRV), a key marker of autonomic nervous system health (Journal of Clinical Psychology). Additionally, studies on the polyvagal theory highlight the role of the vagus nerve in promoting relaxation and emotional resilience through deep breathing (American Journal of Physiology).

Final Thoughts

Using exercise to manage stress is a powerful tool—but only if done correctly. By understanding the stress cycle and mastering diaphragmatic control, you can ensure your workouts are safe, effective, and aligned with your health goals.

Remember, your body is your best guide. Listen to it, support it, and train with intention.

Want to learn more? Visit my blog where I dive deeper into the science of stress management and safe training practices.

References:

• Lieberman, D. (2020). Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding.

• American Journal of Physiology: "The Role of the Diaphragm in Trunk Stability and Breathing in Humans."

• Journal of Clinical Psychology: "Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress."