Stress is inevitable—you need it to stand upright against the force of gravity. That’s known as eustress, or positive stress, the kind that motivates you to get a job done on time or to do something that you thought was impossible. When endangered by something in the environment or upset by disturbing thoughts—such as frightening expectations or memories like those associated with grief or panic—the body reacts to protect itself. It triggers a set of automatic responses, including increases in heart rate, in blood flow to the muscles, and in the rate of breathing. These responses are designed to energize the body to do battle, to run away, or to freeze. When the danger is real, the alarm state is necessary and important.

But there are many less dangerous forms of stress in your life that have the potential of wearing you down and causing a variety of health problems. Many people live in a constant state of alarm. “Stress plays some role in the development of every disease,” writes Hans Selye, MD, in his classic work, Stress Without Distress.

If stress is balanced with relaxation or attitude-change methods, the continual surge of energy supplied by the response to stress can be modified or even channeled for creative purposes. If stress levels remain high, disease and breakdown will often result.

Take a moment to recall some of the stressful situations in your life. Are there difficult people, either adults or children? Interruptions when you’re trying to work or rest? Is there too much work, too little time? Are they driving in traffic? Smog and noise? Worries about your own health, or the health of someone in your family?

You may not be aware of it, but every tense situation, or even memories of tense situations, will cause a change in your breathing. Generally, the more stressed you feel, the more shallow your breathing will become. People who are under the strain of a serious loss frequently report that their chest feels locked, like they can’t take a full breath. Almost every approach to relaxation and stress management focuses on attention to breathing.

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