Stress often gets a bad reputation, but not all stress is harmful. In fact, there’s a form of stress that can fuel growth, focus, and resilience—scientists call it eustress. Unlike chronic distress, which overwhelms and depletes us, eustress is energizing. It challenges us without pushing us beyond our capacity, creating opportunities for transformation.
What Science Says About Eustress
Eustress activates the body in a way that is stimulating but manageable. Research shows that positive stressors can improve cognitive performance, enhance memory, and even boost short-term immune function. For example, a 2017 review in EXCLI Journal suggested that moderate stress can improve memory in specific contexts, while repeated exposure to controlled stressors builds resilience over time (EXCLI Journal, 2017).
In practical terms, eustress can arise from experiences that push you slightly beyond your comfort zone—starting a new project, giving a presentation, traveling somewhere unfamiliar, or training for a challenging physical activity. These experiences ignite focus, motivation, and a sense of accomplishment.
Breathwork as a Tool to Harness Positive Stress
Breathwork, particularly conscious connected breathwork (CCB), provides a structured way to experience eustress safely. By intentionally modulating breath patterns, we can activate the sympathetic nervous system in a safe, empowered, and controlled environment. This creates a temporary stress response, allowing the body and mind to practice resilience.
A 2023 study in Scientific Reports highlighted that holotropic and other connected breathwork practices can induce altered states of consciousness while positively influencing the autonomic nervous system (Scientific Reports, 2023). The study notes that short-term stress induced through breathwork can promote stress tolerance and improve mental health outcomes.
In addition, research shows that deliberate exposure to manageable stressors, whether through breathwork or other controlled challenges, can improve resilience. Navy SEAL training, for instance, uses repeated controlled stress to build mental fortitude—a principle that translates to daily practices like breathwork, exercise, and goal-setting for non-military settings.
How Breathwork Enhances Emotional Awareness
One of the unique benefits of connected breathwork is its ability to bring suppressed emotions to the surface. By inducing a heightened physiological state, breathwork creates an environment where people can process emotions safely. Research in Frontiers in Psychology demonstrates that these practices can improve emotional regulation and promote integration of past experiences (Frontiers in Psychology, 2023).
Experiencing eustress through breathwork helps individuals become more attuned to their bodies and emotional responses. This awareness allows them to respond to challenges with clarity and resilience rather than react impulsively or shut down.
Eustress, Resilience, and Performance
Eustress is not only a mental or emotional experience—it has measurable effects on performance. Controlled exposure to positive stress increases focus, motivation, and persistence. Athletes, performers, and high-stakes professionals often thrive under this type of stress, which primes the body and brain to act decisively.
When paired with breathwork, eustress can be intentionally cultivated in a safe environment. Facilitators use techniques like connected breathing to simulate high-pressure scenarios, helping participants strengthen their stress response without harm. Over time, this builds long-term resilience, making everyday stressors more manageable and even opportunities for growth.
The Dual Nature of Breathwork
Breathwork isn’t only about activating eustress. Slow, intentional breathing can counter distress, downregulate the nervous system, and bring a sense of calm. This dual capability—amplifying positive stress while reducing negative stress—makes breathwork a unique tool for mental, emotional, and physical well-being.
When applied thoughtfully, breathwork can:
- Enhance focus and mental clarity
- Boost motivation and productivity
- Build resilience to future stressors
- Support emotional processing and integration
Moving Forward
Stress doesn’t have to be the enemy. By recognizing the difference between distress and eustress, and by intentionally practicing techniques like connected breathwork, we can transform stress into a catalyst for growth. This approach not only strengthens the nervous system but also fosters a deeper sense of empowerment and overall well-being. If you’d like to experience connected breathwork, we offer biannual breathwork retreats, as well as online and in-person sessions in Sayulita, Mexico, Whitby, Ontario, and Austin, Texas. For our full directory of locations, click here for the “Breathwork Near Me” directory.
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