Do Stress Management Techniques Work for Different Types of Stressors?

Summary

Areas of Science

Human Biology & Health

Difficulty

Method

Scientific Method

Time Required

Average (6-10 days)

Cost

Very Low (under $20)

Credits

Laura Ohl, PhD, Science Buddies Alumni

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Image Credit: Laura Ohl, PhD / Science Buddies

Collage of individuals performing mindfulness and breathing techniques for stress management.

Abstract

Have you ever noticed that your heart beats faster when you’re nervous before a big event? How and when does your heart rate slow down back to normal? In this science experiment, you will see if you can use different stress reduction techniques (meditation, yoga, breathing techniques) to determine which type works best for different kinds and intensities of stressors (physical or mental). You can also record other physiological measures, such as blood oxygen and blood pressure, to see how they change with each intervention. 

Although the body perceives stressors differently, such as what brain pathways are activated, the body physiologically reacts similarly to stressors. Physical stress leads to a more urgent fight-or-flight response, immediately increasing heart rate. Some examples of physical stressors include intense exercise or thermal stress, like being in a cold or hot environment. Interestingly, we all have similar physiological responses to physical stress, with heart rates typically falling within a specific range of beats per minute. Our heart cells adjust the speed at which they contract to pump blood based on the amount of stress. So, how does psychological or mental stress differ? 

Psychological stress is a feeling of emotional strain or pressure that can be perceived as painful. Unlike physical stress, it requires either emotional processing or cognitive engagement, which is more complex and requires multiple brain regions to be involved depending on the task. That is why our response can vary more from person to person. Everyone has a different level of adaptability and preparedness based on lived experience and training to respond to psychological stressors. Responding appropriately can be even more challenging for someone with temporary or permanently altered brain biochemistry. For example, during brain states of depression and anxiety, there are fewer or more neurotransmitters being released between neurons, which will slow down or speed up the body's response rates. How can you control your response to stressors and arm yourself with coping mechanisms to prepare physically and mentally for different stressors?

For centuries, meditation practices have been used in the Eastern world to help reduce stress. These practices can be time-consuming, requiring hours a month to help reduce stress and the body's response to stress. However, exciting new research shows that the breathing techniques used during these meditative practices can be enough to help reduce stress and restore the body's physical reaction to stress back to normal. So, what are these techniques?

There are multiple types of breathing techniques, just like there are many different types of stressors. Some examples from neuroscience research labs include mindfulness meditation, cyclic sighing, box breathing, and cyclic hyperventilation with retention. In studies from the Huberman lab (referenced in the bibliography), cyclic breathing has been shown to activate the parasympathetic nervous system. In this neurological state, the body can recover quicker to its routine or homeostatic state. To measure the body's recovery, you can track the heart rate and the time it takes to return to the resting heart rate after a stressor, followed by different breathing interventions. Can you test which breathing techniques work best for each type of stressor? 

• Physical stressor examples: intense exercise (running or high heart rate activities), extreme temperatures (cold plunge), reduced sleep

• Psychological stressor examples: Completing a test under time pressure, having a conflict, social isolation, excess media consumption, social comparison, peer pressure

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