What Happens to Your Body Under Stress?

Your body is wired to handle stressful situations by activating the sympathetic nervous system. This is your body’s way of gearing up to protect you when you feel threatened, whether that threat is a tight deadline at work, an argument, or simply feeling overwhelmed. When you’re stressed, your brain sends signals to release stress hormones like adrenaline and cortisol, which then get your heart pumping, raise your blood pressure, and increase your breathing to get you ready for action.

This response is super helpful if you’re facing a real danger, like a car accident or other emergencies. But when your body reacts the same way to everyday stress—like work deadlines, bills, or worrying about the future—it can start to wear you down.

What Happens When Stress Becomes Chronic?

The problem comes when stress becomes an ongoing thing, and your sympathetic nervous system stays in “fight or flight” mode for too long. This can lead to some pretty serious issues, such as:

• Heart and blood pressure problems: Your heart works harder, and your blood pressure stays high, which can increase the risk of heart disease over time.

• Weaker immune system: Constant stress can lower your body’s defenses, making it easier to get sick.

• Digestive troubles: Ongoing stress can mess with your digestion, leading to problems like stomachaches, nausea, or conditions like IBS.

• Mental health struggles: Anxiety, depression, and other mental health conditions often come with chronic stress because your body is in a constant state of alertness.

• Trouble sleeping: It’s hard to relax and fall asleep when your body is always on high alert, which can lead to a cycle of exhaustion and more stress.

Two Easy Ways to Calm Your Nervous System

The good news is that there are some simple techniques you can use to help calm your sympathetic nervous system and switch on the relaxation response. Two of the most effective methods are deep abdominal breathing and progressive muscle relaxation.

Paced Deep Abdominal Breathing

One of the quickest ways to calm your body is through deep breathing. It sounds simple, but when you breathe deeply from your belly, rather than taking shallow breaths from your chest, it can slow down your heart rate and send signals to your body that it’s okay to relax. Here’s how to do it:

1. Get comfortable by sitting or lying down.

2. Place one hand on your chest and the other on your belly.

3. Inhale deeply through your nose for a count of four, focusing on expanding your belly (not your chest).

4. Hold your breath for a moment, then slowly exhale through your mouth for a count of four.

5. Repeat this for a few minutes, and you’ll likely notice your body starting to relax.
   

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is another great tool for calming the SNS. It works by helping you tense and then release different muscle groups, which not only helps you relax but also makes you more aware of where you hold tension in your body. Here’s how to do it:

1. Find a quiet spot and either sit or lie down.

2. Start with your feet, tensing the muscles as tightly as you can for 5–10 seconds.

3. Relax the muscles completely and notice how it feels.

4. Gradually work your way up your body—legs, abdomen, chest, arms, neck, and face—tensing and relaxing each muscle group.

5. Take deep breaths as you release each muscle group, helping your body relax even more with every breath.

Final Thoughts

Chronic stress can take a serious toll on your body, keeping your sympathetic nervous system stuck in overdrive. Fortunately, techniques like deep abdominal breathing and progressive muscle relaxation are easy, effective ways to help your body relax and reduce the negative effects of stress. By practicing these techniques regularly, you can start to feel more calm, balanced, and in control of your well-being.

Remember, managing stress doesn’t have to be complicated—a few minutes of focused breathing or muscle relaxation can make all the difference!