When we think about stress, most of us focus on calming the mind—through mindfulness, meditation, or positive thinking. But if stress is deeply stored in the body, shouldn’t we be addressing it there too?
In our recent Mind-Body Connection Masterclass, we explored how stress isn’t just a mental experience—it’s a physiological response that lives in our nervous system. Understanding this is key to truly releasing stress, rather than just managing it.
The Science of Stress: More Than Just Thoughts
Stress is not just an emotional reaction; it triggers a full-body response known as fight or flight, controlled by the autonomic nervous system. This survival mechanism prepares the body to face or escape a perceived threat, whether real or imagined.
When stress lingers, our bodies stay in this heightened state, leading to:
- A racing heart
- Tensed muscles, even long after the stressor is gone
- Shallow breathing
- A constant feeling of being on edge
Most of us try to think our way out of stress, but stress isn’t just in our heads—it’s in our nervous system. To truly reset, we need to calm the body first.
The Vagus Nerve: The Body’s Natural Reset Button
The vagus nerve is one of the most powerful tools for stress recovery. It acts as a bridge between the mind and body, controlling the parasympathetic nervous system—our natural “rest and digest” mode.
When activated, the vagus nerve helps:
- Slow the heart rate
- Relax the muscles
- Lower stress hormones
- Shift the body from high alert to deep calm
Simple Ways to Activate Your Vagus Nerve
- Deep, Slow Breathing – Try inhaling for 4 seconds and exhaling for 8 seconds. Longer exhales signal safety to the nervous system.
- Cold Exposure – Splashing cold water on your face or taking a cold shower stimulates the vagus nerve.
- Humming or Chanting – The vibrations from humming, singing, or chanting ‘Om’ naturally activate relaxation.
- Gentle Movement & Yoga – Certain yoga poses, especially twists and forward bends, help regulate the nervous system.
Releasing Stress from the Body
To fully heal from stress, we must combine mental awareness with body-based techniques. Here are a few simple ways to help the body let go of stored tension:
- Shake It Off – Animals shake after stressful encounters to discharge energy. Try body shaking or dancing to reset your system.
- Progressive Muscle Relaxation – Tense and release each muscle group, from your toes to your head, to physically let go of stress.
- Breathwork Techniques – Simple practices like box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) help regulate the nervous system.
Key Takeaway: Healing Happens in the Body
The biggest insight from our masterclass? Fixing the mind is only half the solution—stress lives in the body, and that’s where we must release it.
By understanding fight-or-flight responses, activating the vagus nerve, and using movement-based techniques, we can shift from stress mode to deep calm—not just for a moment, but as a lasting state of balance.
Take a moment to reflect: What’s one practice that helps you release stress from your body? Start small, and let your body guide the way to deeper healing.