One of the key aspects of recovery from substance abuse is emotional regulation. Learning to control and cope with emotions in a healthy way is essential for sustaining sobriety. For example, deep breathing calms the nervous system and can be used in the moment to manage stress and anxiety. 

Emotional Regulation

Emotional regulation is a critical skill for people in recovery. The ability to manage emotions effectively can help prevent relapse and promote healing. Unfortunately, many people are motivated to use substances to cope with difficult emotions. Using substances to cope can lead to problems down the road as substance abuse can quickly spiral out of control.

Learning how to regulate emotions is a decisive step toward freedom from addiction. Many different techniques can be used for emotional regulation, but deep breathing is one of the easiest and most effective skills to master. 

The Nervous System

The nervous system has two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS). The PNS is composed of ganglion and nerves. The CNS comprises the brain and spinal cord and is the system's control center. The CNS is further divided into two parts: the sympathetic and parasympathetic systems. These structures work together to coordinate the body's response to stimuli.

The Sympathetic Nervous System

The sympathetic nervous system (SNS) is responsible for our "fight-or-flight" response. When activated, it releases neurochemicals that prepare the body for physical activity. These neurochemicals include adrenaline, cortisol, and norepinephrine, which increase heart rate and blood pressure. The sympathetic nervous system also diverts blood flow from the digestive system towards the muscles to ensure that the body has enough oxygen and energy to respond to a perceived threat.

The SNS is vital in regulating the body's response to stress. Under normal circumstances, the SNS helps the body cope with stressful situations by increasing heart rate, blood pressure, and respiration. However, chronic exposure to stress can lead to a condition known as sympathetically mediated adrenal insufficiency (SMAI), characterized by high levels of SNS activity. This condition can eventually lead to several health problems, including substance use disorder (SUD).

The Parasympathetic Nervous System

The parasympathetic nervous system (PNS) has the opposite effect and is responsible for the "rest-and-digest" response. This division of the nervous system slows the heart rate, increases digestive activity, and relaxes muscles. The PNS is activated when a person is resting or in a non-emergency situation.

While both divisions of the nervous system are essential for survival, the balance between them can be disrupted in people who abuse substances. When someone uses drugs or alcohol, the PNS is suppressed while the sympathetic nervous system (SNS) is activated. This constant arousal can lead to physical and psychological problems, such as anxiety, insomnia, and heart disease. In addition, chronic activation of the SNS can cause changes in brain structure and function that increase the risk of developing an addiction.

Consequently, understanding the role of the PNS in regulating stress and arousal is essential for developing effective treatments. The good news is that we're learning more effective ways of activating this system, which can empower individuals as they can learn to calm themselves down. Moreover, this ability to self-regulate dramatically increases the chances of sustained sobriety.

Activating the Parasympathetic Nervous System

One of the best ways to activate the PNS is through deep breathing. When we take slow, deep breaths, it signals to the brain that everything is okay. This, in turn, activates the parasympathetic nervous system, which helps us to relax. Another way to start the PNS is through mindful meditation. Meditation allows us to focus on the present moment, which can help reduce stress and anxiety. As a result, we can better calm down and make rational choices.

How to Practice

The practice of deep breathing is an effective way to help regulate emotions. For example, when we are feeling stressed or anxious, our breath becomes shallow and rapid, which contributes to anxiety and can even cause physical symptoms like tightness in the chest. Deep breathing helps to slow down the breath and calm the body. 

To practice deep breathing, find a comfortable place to sit or lie. Place one hand on your stomach, just below your navel. Slowly inhale through your nose, allowing your belly to expand. Next, fill your lungs with air, counting to four as you inhale. Then exhale slowly through your mouth, counting to four as you exhale. Repeat this process for several minutes, focusing on the sensation of your breath moving in and out of your body.

Learning the skill of deep breathing can be a crucial part of your recovery plan. Once you know how to regulate your nervous system, you must practice regularly to maintain peace and calm.

One of the key aspects of recovery from substance abuse is emotional regulation. Learning to control and deal with emotions in a healthy way is essential for sustaining sobriety as it allows us to overcome triggers and urges to use. One very accessible tool that can be used to help regulate emotions is deep breathing. Breathing from the diaphragm helps to calm the nervous system and can be used in the moment to help manage stress and anxiety. Deep breathing is also a helpful practice to use on a regular basis to help prevent the build-up of negative mood states. When combined with other tools for emotional regulation, such as journaling and exercise, deep breathing can be an important part of successful recovery from substance use disorder (SUD). For more information on helpful tools to support your recovery, contact Next Level Recovery Associates today at consult@nextlevelra.com.