Stress & Stress Management - Chapter 17

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Garrick Shelton

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Fill in the Blank

30 sec

1 pt

Breathing is a crucial point of contact between _____ & ____, as respiration occupies a unique interaction between ____ & _____ nervous systems.

Fill in the Blank

30 sec

1 pt

____, _____ breathing reinforces stress and can have harmful physical consequences. _____ breathing, however, induces relaxation, enhances emotional states, and increases sustained attention.

Open Ended

30 sec

1 pt

Adults normally breathe at the rate of ___ to ____ breaths per minute, and inhale an average of ____ quarts of air each day.

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Answer explanation

12 to 16; 16,000

Fill in the Blank

30 sec

1 pt

_____, ____ breathing relieves stress, allowing a return to ____, ____ breathing.

Fill in the Blank

30 sec

1 pt

Deep breathing continues to be an essential component of ancient Easter practices such as ____ and _______. Breathing techniques are part of an approach to mind-body well-being that emphasizes _____ & ______.

Open Ended

30 sec

1 pt

Breathwork

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Answer explanation

a term used to describe a variety of stand-alone breathing techniques that are integral to other mind/body practices like yoga, tai chi, and qi gong

Fill in the Blank

30 sec

1 pt

Breathing is controlled by your brain as part of your ____ ____ ____, just like your heartbeat or perspiration--it's _____. But unlike your heartbeat, you can take control of your breathing, making it ____.

Open Ended

30 sec

1 pt

The primary purpose of breathing is to supply the body with ____ and remove excess ____ ____.

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Answer explanation

oxygen; carbon dioxide

Open Ended

30 sec

1 pt

The body's ability to produce energy and complete the various metabolic processes depends upon:

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Answer explanation

enough and efficient use of oxygen

10.

Fill in the Blank

30 sec

1 pt

____ is necessary to help us repair and regenerate our bodies. An average human breath holds about _______ atoms.

11.

Fill in the Blank

30 sec

1 pt

If any tissues in the body, including the heart and the brain, are deprived of oxygen for more than a few minutes, ______ ____ can result.

12.

Open Ended

30 sec

1 pt

Name and describe the 2 patterns of breathing.

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Answer explanation

1) abdominal breathing - also called diaphragmatic or belly breathing: inhaling in a way that causes the diaphragm to contract and move down, drawing air into the lungs 2) chest breathing - also called thoracic breathing: breathing that is relatively shallow, in which the chest expands and the shoulders rise as the lungs take in air

13.

Open Ended

30 sec

1 pt

____ breathing often combines both abdominal and chest breathing patterns.

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Answer explanation

normal

14.

Open Ended

30 sec

1 pt

Diaphragm

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Answer explanation

large, umbrella-shaped sheet of muscle that is attached to the ribcage and is integral to breathing

15.

Open Ended

30 sec

1 pt

The diaphragm separates the contents of the ____ (the ___, ___, and great ___ ___) from the contents of the ____ (the ___, ____, and ___). When it contracts, it tightens and draws downward because it is anchored all along the rim of the ___ ___. This downward movement ____ the volume of the chest cavity, in which the lungs are located on either side of the heart. The ____ volume in the chest produces a ____ in the air pressure in the lungs. Because of the ___ pressure in side the lungs, air from outside the body, which is at a ___ pressure, flows into the lungs to equalize pressure. This is the ___.

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Answer explanation

chest; heart; lungs; blood vessels; abdomen; stomach; liver; intestines; rib cage; increases; increased; decrease; decreased; higher; inbreath

16.

Open Ended

30 sec

1 pt

Inbreath

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Answer explanation

physiological process of bringing air into the lungs

17.

Open Ended

30 sec

1 pt

After the diaphragm contracts, it goes through a ____, loosening and returning to its original position higher up in the chest, thereby ___ the volume of the chest cavity. This ____ the pressure of the chest, which forces the air in the lungs out through the ___ (and ___ if it is open). This is the ____.

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Answer explanation

relaxation; decreasing; increases; increases; nose; mouth; outbreath

18.

Open Ended

30 sec

1 pt

Outbreath

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Answer explanation

the physiological process of expelling air from the lungs

19.

Open Ended

30 sec

1 pt

So, in all breathing, air is drawn into the lungs as the diaphragm contracts and ____, and it is expelled as the diaphragm ___ and ___.

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Answer explanation

lowers; relaxes; rises

20.

Open Ended

30 sec

1 pt

In what case would your breathing be shallow and high up in the chest?

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Answer explanation

if the muscles that form the wall of your abdomen are tight rather than relaxed when the diaphragm is contracting. As the diaphragm pushes down on the stomach, the liver, and the other abdominal organs, it will meet resistance and be unable to descend very far

21.

Open Ended

30 sec

1 pt

In abdominal or diaphragmatic breathing, the idea is to ___ your abdomen as much as you can. Then, as the breath comes in, the abdomen ___ slightly (on its own) in an outward direction as the diaphragm pushes ___ on the contents of the abdomen from ___.

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Answer explanation

relax; expands; down; above

22.

Open Ended

30 sec

1 pt

7 Signs You Aren't Breathing Naturally:

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Answer explanation

1) inhaling with your chest - if you notice that the 1st thing to move when you take a breath is your chest, this is a sign your breathing is shallow, or you are breathing from your upper chest 2) your trunk doesn't widen - place your hands on the sides of your ribcage and take note; your hands should move to the side about 1.5 to 2 inches as your trunk expands 3) mouth breathing - unless you have congestion or a sinus infection, you should breathe through your nose; breathing through your nose releases nitric oxide to be carried to your lungs to maintain homeostasis in your body 4) tight shoulders and upper neck/back muscles - tension in these areas can be a sign of shallow or stressed breathing 5) frequent yawning - frequent sighing and yawning are signs your body is not receiving enough oxygen 6) high resting breath rate - take a moment to see how many times you breathe in 1 minute; a reasonable resting breath rate should be 10 to 12 breaths per minute; a resting breath rate over 12 is a sign of too fast or shallow breathing 7) slouching - if you find yourself slouching your head or shoulders forward, often it can be a sign that you are not activating your diaphragm when you breathe

23.

Open Ended

30 sec

1 pt

Evidence of activation of the fight-or-flight response shows in our breathing patterns. ____ or ___ breathing, unconsciously holding the breath, or exhaling incompletely are indicators that we are in the ____ response.

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Answer explanation

thoracic; chest; stress

24.

Open Ended

30 sec

1 pt

People who have chronic stress tend to breathe either with their ___ almost exclusively, or with their ____ and ____ simultaneously.

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Answer explanation

chest; abdomen; chest

25.

Open Ended

30 sec

1 pt

When breathing is restricted, cells throughout the body do not receive an adequate supply of oxygen. When this happens, symptoms include ____, ____, and ____.

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Answer explanation

drowsiness; irritability; headache

26.

Open Ended

30 sec

1 pt

One reason exercise is so beneficial is that it forces you to:

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Answer explanation

breathe deeply and fully, thereby replenishing your supply of oxygen

27.

Open Ended

30 sec

1 pt

People who breathe primarily from the chest move ____ oxygen per breath into the body than those who breathe abdominally.

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Answer explanation

less

28.

Open Ended

30 sec

1 pt

The exchange of oxygen from the lungs to the bloodstream is far more significant in the ___ portion of the lungs when a person is in an ____ position and is breathing ___.

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Answer explanation

lower; upright; abdominally

29.

Open Ended

30 sec

1 pt

Breathing abdominally helps bring air in the ___ ___ of the lungs, resulting in an increase in beneficial oxygenation throughout the various cells and systems of the body.

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Answer explanation

lower lobes

30.

Open Ended

30 sec

1 pt

Pranayama

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Answer explanation

Sanskrit term referring to control of breath: prana (life energy), and ayam (control); in yoga, breathing techniques

31.

Open Ended

30 sec

1 pt

As the life force, prana is equivalent to such concepts as ___ or ___ in traditional Chinese medicine, or vital force in homeopathy.

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Answer explanation

qi; chi

32.

Open Ended

30 sec

1 pt

Yoga teaches that interruption of the flow of prana by such factors as stress, toxins, or improper diet can affect physical, mental, and spiritual health. Pranayama breathing exercises are intended to remove such blockages. Pranayama exercises often emphasize ___, ___ ___ breathing.

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Answer explanation

slow; deep; abdominal

33.

Open Ended

30 sec

1 pt

A young baby at rest breathes ____. The ___ moves in and out; the ___ doesn't move at all. We are all born as ____ breathers. It is our natural way of breathing.

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Answer explanation

abdominally; abdomen; chest; abdominal

34.

Open Ended

30 sec

1 pt

Breathing techniques allow the mind and body time to ___ ___, ___, and develop ___ and ___.

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Answer explanation

slow down; energize; harmony; tranquility

35.

Open Ended

30 sec

1 pt

How we breathe both reflects the state of the ____ ___ and influences the state of the ___ ____.

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Answer explanation

nervous system; nervous system

36.

Open Ended

30 sec

1 pt

Adjusting our breath back to its natural way of deep, slow breathing sends an instant message to the ___ ____ ____ that there is no threat, and the body can return to homeostasis.

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Answer explanation

autonomic nervous system

37.

Open Ended

30 sec

1 pt

Breathing techniques promote relaxation and activate the calming ____ branch of the autonomic nervous system.

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Answer explanation

parasympathetic

38.

Open Ended

30 sec

1 pt

Practicing proper breathing techniques is one of the most vital healing techniques we have at our disposal, as a treatment for respiratory disease and also to reduce the anxiety associated with ____ illness.

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Answer explanation

psychosomatic

39.

Open Ended

30 sec

1 pt

Breathing slowly or regularly, or sitting in an upright posture, helps to ____ the heart rate, whereas slouching or breathing shallowly and quickly tends to ____ it.

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Answer explanation

decelerate; accelerate

40.

Open Ended

30 sec

1 pt

When the body returns to a more balanced state, it can cure ____ associated with stress.

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Answer explanation

maladies

41.

Open Ended

30 sec

1 pt

Studies have shown that deep abdominal breathing is effective in reducing levels of stress and anxiety in people with ___ disorders. It can also help people cope with stressful situations including ___ anxiety, and even reduce ___ ___.

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Answer explanation

panic; test; blood pressure

42.

Open Ended

30 sec

1 pt

Breathing techniques are useful for a range of stress-producing conditions, from dealing with the pain of childbirth to alleviating hot flashes in menopausal women. Conscious breathing practices are included in childbirth prep classes. Anxiety intensifies pain; breathing consciously helps to relieve anxiety and reduce pain. Hot flashes are the most common symptom women experience during menopause. Of the 2,500 participants in the Massachusetts Women's Health Study, ___% reported having hot flashes during menopause. Research shows that breathing exercises can help relieve hot flashes--no small benefit to the masses of Baby Boomers entering menopause.

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Answer explanation

75%

43.

Open Ended

30 sec

1 pt

Researcher Robert Freedman of Wayne State University reports in the American Journal of Obstetrics and Gynecology, "In 3 of our studies, slow, controlled deep breathing cut the frequency of hot flashes by about ___." In his most recent trial, ___ women suffering at least ___ hot flashes a day were randomly assigned to practice either paced breathing or brainwave biofeedback. The number of hot flashes fell by ___ in the breathing group but didn't budge in those doing biofeedback. Deep natural breathing provides positive benefits for both the body and the mind.

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Answer explanation

half; 24; 5

44.

Open Ended

30 sec

1 pt

Using Breathing Techniques to Ease Test Anxiety: A study involving university students compared mindful breathing, cognitive reappraisal, and a control group to see if there would be any differences in test anxiety between each of the groups. The results showed that both mindful breathing and cognitive reappraisal yielded significant reduction in test anxiety. Additionally, the ____ breathing group scored higher on positive thoughts than the ____ and the control groups.

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Answer explanation

mindful; cognitive reappraisal

45.

Open Ended

30 sec

1 pt

By mastering breathing techniques, students can control the effects of situational anxiety and thereby achieve a heightened state of ____, feel calmer, and increase their ____, and become less easily ___. These benefits from controlled natural breathing allow for optimal performance and maximal achievement on tests and enhance the overall quality of life.

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Answer explanation

awareness; concentration; distracted

46.

Open Ended

30 sec

1 pt

Among the wide variety of factors that affect respiratory rate--activity levels, anxiety levels, and disease states--your respiratory rate at rest can be a good indicator of your state of ____.

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Answer explanation

relaxation

47.

Open Ended

30 sec

1 pt

____ breathers with ___ respiration rates are more likely to function with the stress response activated. Because the ____ nervous system triggers the stress response, you may not realize that your breathing pattern has become ____ and ____.

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Answer explanation

chest; higher; autonomic; shallower; quicker

48.

Fill in the Blank

30 sec

1 pt

Awareness of our current mode of breathing is an essential first step toward using this powerful tool to activate the _____ nervous system and immediately feel more relaxed.

49.

Open Ended

30 sec

1 pt

Nearly every stress-management technique designed to reduce ____ nervous activity includes a breathing element. Abdominal breathing is used with progressive ___ relaxation, autogenic training, mental ____, and yoga. It was also included as an intrinsic part of the Power Nap.

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Answer explanation

sympathetic; muscle; imagery

50.

Open Ended

30 sec

1 pt

When you're staring at your screen, you temporarily stop breathing or breathe more shallowly unless you're paying attention. When that happens, the body becomes ___; the ____ begin to reabsorb sodium; and the oxygen, carbon dioxide, and nitric oxide balance is ____, which throws off our biochemistry. This type of breathing also automatically activates the fight-or-flight response. So pay attention to your breath from time to time so it stays deep and relaxing.

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Answer explanation

acidic; kidneys; undetermined;

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