What stress really is
Stress is your body’s safety system. It switches on when you sense a threat, real or imagined. The aim is simple. Keep you alive long enough to deal with the problem. In short bursts this system is helpful. When it stays on for too long it starts to harm your health.
How the stress chain starts
Your brain is the command centre. A small area called the hypothalamus acts like a switch. When it senses danger it sends messages to the pituitary gland. The pituitary passes the signal to the adrenal glands that sit on top of your kidneys. The adrenals release two key chemicals into your bloodstream. First comes adrenaline, then cortisol follows.
What does adrenaline and cortisol do?
Adrenaline is fast. It raises your heart rate, tightens your blood vessels and sends blood to your large muscles. Your pupils widen, your breathing gets quicker and your focus sharpens. You are ready to fight, run or freeze. This rush fades quickly once the threat passes.
Cortisol arrives a little later and keeps you on high alert. It mobilises extra energy by raising blood sugar, changes how you store fat and alters your immune response. It also dials down processes that are not essential in an emergency. Digestion, growth, tissue repair and some parts of your reproductive system move down the priority list while the threat remains.
Why short bursts help
Short bursts of stress help you perform. They can sharpen attention, speed reaction time and help you meet a deadline. Once the challenge is over, the body should return to balance. Heart rate drops, breathing slows and digestion resumes. This healthy swing between alert and calm is how the system is meant to work.
Why staying switched on harms
Modern life keeps the system on for too long. Work pressure, constant notifications, money worries, hormonal changes and caring for others can all keep the body in a state of readiness. The signal may be a full inbox rather than a tiger, yet your body reacts in much the same way. Over time this constant activation disrupts many systems.
What long-term stress does to your body:
Heart and blood vessels
Raised heart rate and tight blood vessels put strain on your cardiovascular system. Blood pressure can creep up and recovery after exertion is slower.
Muscles and joints
Muscles brace when you feel under threat. Neck, shoulders, jaw and lower back are common hotspots. Constant bracing leads to stiffness, reduced range and pain. Tension headaches and teeth grinding are frequent partners.
Digestion
When stress is high, digestion slows. You may notice heartburn, bloating, constipation or urgent trips to the loo. Appetite can swing. Some people lose interest in food. Others crave quick energy, often sweet or salty foods.
Immune system
Cortisol changes how your immune system behaves. In the short term it can mute inflammation. Over time the effect flips. You may pick up more colds, heal more slowly and feel puffy or inflamed.
Hormones
Stress signals can disturb menstrual rhythm, increase period pain and worsen hot flushes. They can affect thyroid function and change where you store body fat, often around the middle.
Mood, focus and memory
You might feel edgy, irritable or flat. Concentration dips. Small tasks feel huge. Memory becomes patchy because the brain is busy scanning for danger instead of filing information.
Sleep
Falling asleep and staying asleep both suffer. You may wake at 3 am with a racing mind, or feel wired at bedtime and heavy in the morning. Poor sleep then feeds back into higher stress the next day.
Blood sugar and weight
Cortisol raises blood sugar to fuel action. If you are not moving, that sugar still needs a home. Over time this can affect insulin sensitivity and weight regulation.
Inflammation and pain
Long-term stress raises baseline inflammation. Aches linger, old injuries grumble and recovery from training takes longer than usual.
Daily signs your stress system is running the show
- Tight neck, shoulders or jaw
- Shallow, fast breathing
- Heart flutters or a constant sense of urgency
- Afternoon sugar or caffeine cravings
- Bloating, reflux or changes in bowel habits
- Broken sleep or early-morning waking
- Brain fog, low patience, quick temper
- Feeling tired yet wired
How to tell your body it is safe
Your nervous system listens to clear, simple signals. Small steps, done often, work best.
Breathe slower and longer
Inhale through your nose, then breathe out a little longer than you breathe in. Longer exhales help lower heart rate and signal safety.
Move gently and often
Rhythmic, low-effort movement calms the body. I teach Shibashi, a gentle standing practice that pairs soft arm movements with steady breathing. It loosens tight muscles, improves posture and gives your brain a simple focus, which settles the stress response.
Relax your body on purpose
Quick body scans, progressive muscle release and supported rest positions train your system to let go. Two or three minutes can make a difference.
Go outside
Daylight resets your body clock. A short walk, even on a cloudy day, helps sleep and mood.
Tidy your inputs
Caffeine, alcohol and late-night screens keep the system alert. Set a cut-off time, keep evenings dim and quiet where you can.
Eat regularly
Balanced meals with protein, fibre and healthy fats steady blood sugar. This reduces the energy spikes that trigger stress signals.
Connect
Talk to someone who helps you feel grounded. Safe connection switches on your social calm system.
Massage and gentle touch
Soothing touch lowers muscle tone and eases pain. It is a direct message of safety to the nervous system.
A two-minute reset you can try now
Stand with your feet hip-width apart, knees soft and jaw relaxed. Let your shoulders drop.
Breathe in through your nose for a count of four. Breathe out for a count of four.
As you breathe in, float your hands up in front to shoulder height.
As you breathe out, let your hands drift back down.
Repeat for ten slow breaths. Keep your gaze soft.
Notice your feet on the floor.
Many people feel calmer by the third or fourth breath.
When to seek more help
Get medical advice if you have chest pain, severe shortness of breath, fainting, thoughts of harming yourself, or if anxiety or low mood stops you living your daily life. If sleep has been poor for more than a month, speak to your GP.
In Summary
You cannot remove stress from life, but you can change how your body responds to it. Understand the signals, notice the early signs and use simple tools to return to calm. Small, regular practice builds resilience. If you want guided sessions, join me for Shibashi. We will breathe, move and reset your system so you can feel steady, clear and ready to live well.
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