Let’s say you’re driving to work when another car swerves into your lane. Your body reacts instantly, heightening your alertness to help you avoid a collision.

This is the body’s stress response kicking in – a physiological chain reaction known best as the “fight-or-flight” response. It's designed to protect you from immediate threats, like an oncoming car.

But if stress becomes chronic – whether it's from actual threats like food scarcity or everyday minor stressors like deadlines or traffic – the stress response stays switched on, leaving your body in a constant state of high alert.

When this happens, you can’t rely on your body to reset automatically. Instead, you have to consciously engage the relaxation response to restore balance.

Here’s how it works.

How the stress response affects your body

While you're hitting the brakes to avoid a crash, here’s what’s happening inside your body:1

  • Hormones like adrenaline and cortisol are released. These hormones flood your system, triggering an increase in heart rate and blood pressure, as well as a spike in glucose to provide energy for quick action.
  • Breathing becomes rapid. Your respiratory system speeds up, ensuring your body gets enough oxygen to fuel your muscles.
  • Digestion slows down. Blood flow is diverted away from non-essential functions like digesting your morning muffin in order to prioritize the muscles and brain.

The stress response prepares you for quick action. But once the immediate threat is gone, your body starts working to lower your cortisol levels, heart rate, and respiration.1 You may feel on edge for a few minutes, but that likely dissipates by the time you arrive at work.

Stuck in a loop of fight or flight

But let's say when you get to work, your computer has issues booting up, making you late for a meeting. At the meeting, you learn that a project deadline has been moved up sooner than you'd anticipated. Plus, the building next door is undergoing construction, and the sounds of electric saws and clanging metal make it hard for you to concentrate. 

Your stress response keeps getting provoked, with no time to recover. When the body stays in this heightened state for too long, it starts to wear down, leading to long-term health issues. 

Here’s how chronic stress can affect you:

  • Physical pain. When your muscles are constantly tightened in preparation to fight or flee, it can cause back pain, headaches, and migraines.2
  • Immune system suppression. Cortisol, the hormone released during stress, can weaken your immune system over time, making you more susceptible to illness.1,2
  • Digestive issues. Since digestion is a low priority during stress, chronic stress can lead to gastrointestinal problems, like irritable bowel syndrome.2
  • Increased risk of heart disease. Elevated heart rates and blood pressure during stress can, over time, damage blood vessels and increase the risk of heart attacks and strokes.1,2
  • Mental health concerns. Long-term stress is strongly linked to anxiety, depression, and sleep disorders, as the body struggles to return to a state of calm.2

If left unchecked, chronic stress becomes a vicious cycle, where your body is unable to properly “turn off” its stress response. It becomes your job to take the wheel.

The relaxation response: How to calm your body

Engaging the relaxation response calms your nervous system, lowers your heart rate, and reduces stress hormones. This helps bring your body to a balanced state where it can recover more easily from stress.3,4

It sounds simple, but relaxing is a complex process that unfolds on multiple biological levels. When you invoke the relaxation response, the vagus nerve, a central part of the parasympathetic nervous system (PNS), releases acetylcholine. This jack-of-all-trades neurotransmitter goes to work on your body in the following ways:5

  • Reducing your heart rate.
  • Triggering digestion through more saliva and gut motility – movements of the gastrointestinal system.
  • Relaxing your muscles.

The opposite of fight or flight, this process is often called "rest and digest."

And unlike the stress response, which is automatic, the relaxation response takes some effort on your part. Learning to activate the PNS to calm your body's stress response can make a big difference in how you feel physically and emotionally. The trick is to use the right tactic at the right time. 

In-the-moment relaxation techniques

When you've just encountered a stressful situation, it can be difficult to instantly calm down. However, there are a few simple techniques to help your body return to a state of relaxation, once the stressful event has passed.

  • Box breathing. Voluntarily slowing your breathing can stimulate the vagus nerve, triggering a ripple effect of calming responses throughout the body.6 Try inhaling for a count of four, holding for four, and exhaling for four. This will help lower your heart rate and bring more oxygen to your brain, helping you think more clearly.4 
  • Progressive muscle relaxation. Moving through your body, tense each muscle group – legs, shoulders, arms, and so on – and then relax them, paying attention to how the relaxation feels. This can encourage your muscles to release tension.4,7
  • Cold exposure. Splashing cold water on your face, or putting an ice pack on your face briefly, can help you relax. How it works is counterintuitive: The initial shock of cold reactivates the stress response, which reminds your system to move on to the fight-or-flight recovery phase. Within 15 to 30 minutes, you should feel calmer.8

Relaxation techniques to use after a stressful event

After experiencing a stressful event, it’s important to take time later in the day to allow your body to fully recover. Here's what experts suggest.

  • Exercise. Physical activity, like riding a bike or playing a sport – even gardening – can help release the built-up energy from your stress response. Some research shows that the harder you work out, the more calmly you'll be able to respond to the next stressor.9 But even a short, 10-minute walk can lower cortisol levels and improve mood.10
  • Skip the afternoon coffee. You need your sleep tonight to recover, and for most people, caffeine late in the day makes for a restless night.11 Caffeine also causes a brief spike in blood pressure, which can exacerbate feelings of stress.12 Opt for chamomile tea instead, which has a calming effect. 
  • Get outside. Taking a stroll in a safe outdoor place gives you the most bang for your buck when it comes to stress-relieving benefits: You get exercise and the calming benefits of nature.13 In a pinch, try listening to nature sounds on your headphones. Research suggests that the sounds of nature are more effective at reducing stress than a quiet environment.14
  • Eat a colorful dinner. Foods rich in tryptophan (turkey, eggs, cheese), omega-3 fatty acids (salmon, flaxseeds), and polyphenols (berries, green tea) can help reduce stress by supporting brain and nervous system health. Add some spinach and shiitake mushrooms to boost gamma-aminobutyric acid (GABA), the most relaxation-friendly neurotransmitter in the brain.15
  • Have a good laugh. Take a quick break to watch a funny pet video online – a good belly laugh can trigger muscle relaxation, improve oxygen intake, and reduce overall stress.16 Even hearing someone else's laughter can offer a quick dopamine boost, so invite a friend to watch with you.17
  • Journal. Writing about your stressors in a journal and reframing them can help you feel less overwhelmed. Research shows that this process helps reduce the emotional intensity of stress, allowing you to approach challenges with a clearer mind.18

Relaxation tactics to break the cycle of chronic stress 

To prevent stress from building up and becoming chronic, it’s essential to incorporate regular practices that promote relaxation throughout the week.

  • Sign up for a yoga class. Studies have shown that yoga is the "most optimal" mind-body practice when it comes to relieving work-related stress.19 Not feeling up for a workout? Yoga Nidra, a still practice in which you lie down for guided relaxation, can lower blood pressure and leave you feeling rested.20
  • Schedule a friend date. Spending time with loved ones can lower stress levels and release oxytocin, a hormone that promotes relaxation and feelings of safety.21, 22
  • Do a daylong digital detox. Also known as a screen sabbatical, a day without scrolling can reduce stress as well as encourage you to move your body more.23

Habits that build stress resilience long-term

The more you practice relaxation techniques, the better equipped your body will be to manage stress in the long run. Here are a few habits to incorporate into your life.

  • Prioritize sleep. Chronic stress often leads to poor sleep, but making sure you get 7-9 hours a night is crucial for recovery.24 Try establishing a calming bedtime routine, such as limiting screen time and using a relaxation technique before bed.
  • Nourish your gut microbiome. Eating a balanced diet can support your body’s ability to handle stress. Focus on whole foods that provide steady energy throughout the day.25 Avoid alcohol and too much caffeine, both of which can exacerbate anxiety.
  • Learn to say no. Organizing your day and setting realistic goals can help reduce the feeling of being overwhelmed. Saying no to things that aren't a priority – like coaching your kid's soccer league or taking on extra work – can also lower stress.

Stress is an inevitable part of life, but it doesn’t have to control you. By consistently practicing these techniques, you can empower your body to recover from acute stress and shield yourself from the damaging effects of chronic stress. You’ll not only build resilience but also pave the way for a healthier, more balanced life.

A word from Thorne

Are you wondering how your adrenal stress hormones look throughout the day? Thorne’s easy, at-home Stress Test measures salivary levels of cortisol at four time points throughout the day, along with your total DHEA level. Have you been experiencing excessive stress to the point you don’t even know if you could flee or fly? Try Thorne’s Ginseng Plus to help build resilience and manage the impact of stress.

References

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