We live in a world that’s more stressed out than ever.
Between the never-ending news cycle, constant access to (sometimes questionable) information, and a culture that feels more divided by the day, it’s easy to see why so many people feel overwhelmed and stretched thin.
Everywhere you turn, it seems like people are on edge, their nerves frayed. Short tempers and bad behavior have become the norm.
Even with all of today’s technological advances, we’re sicker, unhappier, and more disconnected than ever before.
Understanding Stress and Its Impact
If we don’t find ways to manage this stress (and let’s be honest, how many of us really are?), it can lead to things like:
- Headaches
- Muscle tension
- Digestive issues
- Difficulty sleeping
- Changes in appetite
- Shallow or rapid breathing
And when stress sticks around long-term, it can snowball into serious health problems like:
- Anxiety
- Depression
- Chronic fatigue
- Weight gain
- High blood pressure
- Heart attack
- Stroke
- Weakened immune system
Clearly, managing stress is crucial. But how hard is it, really?
The Stress Cycle Explained
It helps to think of stress management as two sides of a coin. On one side, we have the stressor, the situation that triggers the stress. On the other side, we have the stress cycle, which is our body’s response to that stressor.
Stressors often require us to take action or make changes. Sometimes, it’s about shifting our mindset, reframing how we think about a situation, and adjusting our behaviors to align with those new perspectives so we can move in the direction we want to go.
The stress cycle, though, is a whole different story.
When your body senses a stressor, it triggers a primal response to keep you safe. Your brain activates, preparing you to fight, run, or, if the stress feels overwhelming, to shut down and play dead, hoping the danger will pass.
Lions, tigers, and bears aren’t the threats we face these days, but modern stressors like sleepless nights, workplace pressure, and strained relationships (just to name a few) trigger the exact same responses in your brain. It can’t tell the difference between a deadline at work and a lion standing in front of your cave.
With anxiety levels at an all-time high, it’s about time we explore some evidence-based tips, tricks, and tactics to help us better manage the stress cycle. This way, we can access the parts of our brain that allow us to proactively handle the stressors that so often overload us.
Why Breathing Matters in Stress Management
One incredibly effective tool for managing the stress cycle is something you’re already doing—breathing.
Your breath is one of the most powerful stress management tools you already have.
Now, you might be thinking, “Uh, Nin, I’m already breathing,” and yes, you’re right!
But there’s a huge difference between breathing just to stay conscious and breathing in a way that taps into the brain’s ability to hit the brakes on the stress response.
Breathing is the most repetitive movement you’ll ever do. From the moment you’re born until your very last breath, you’re breathing—about 24,000 times a day on average. Most people breathe just enough to keep from passing out, but nowhere near well enough to positively impact their body and mind.
What has to be taught first, is the breath.
~Confucius
In my restorative movement practice, where I focus on neuromuscular work to help people feel and function better, I assess both breathing patterns and the function of the autonomic nervous system. This system controls essential functions like heart rate, blood pressure, digestion, sexual function, and, most importantly, the body’s stress response.
Many clients who come to my table show signs of stress overload—they’ve been stuck in the stress cycle for extended periods of time. When we work on calming this part of the nervous system, we often see significant improvements in chronic muscle tension, joint pain, digestive issues, headaches, and that deep sense of exhaustion and feeling “unwell.” It might feel almost magical, but it’s really just the power of neuroscience at work!
One key assessment I use is monitoring your pulse and how it responds to your breathing. You can watch a super cool video on what this looks and sounds like right here.
When we inhale, the pulse naturally quickens, and when we exhale, it slows down. For many people stuck in a chronic state of stress, feeling like they’re constantly in fight-or-flight mode, this natural variation in pulse rate becomes limited or nearly absent.
When chronic muscular tension brings you to seek my services, focusing solely on the musculoskeletal component might feel great in the moment, but it won’t set you up for long-term success. A relaxing massage can certainly help complete a stress cycle, but it doesn’t teach you how to move through your own stress cycle without relying on external relief.
The ability to recover is already within you—and it’s free! When you build the skills to manage your own stress response, the next time a stressor knocks you back into the cycle, you’ll have a plan. You can trust in methods that bring relief, help you recover, and better prepare you to handle life’s challenges in a more positive, proactive way.
One of the most effective techniques I teach my clients is the 4-7-8 Breath.
How to Practice the 4-7-8 Breath
This breathing practice calms both mind and body. Though popularized in 2015 by integrative medicine expert Dr. Andrew Weil, it has ancient roots in the yogic practice of pranayama, which focuses on breath control.
Here’s how 4-7-8 breathing works:
- Get comfortable. You can lie down, sit, or even stand. If sitting or standing, make sure you aren’t slouching. Lengthen your spine so it feels tall and supported from the top of your head down to your seat.
- Inhale through your nose for 4 full seconds. Feel your ribcage expand. Imagine the breath rising all the way up to your eyes, not just filling your belly.
- Hold your breath for 7 seconds. Stay relaxed during the hold.
- Exhale slowly for 8 seconds, with control. Keep your tongue resting near the roof of your mouth, and exhale like a slow, steady pressure release valve—no forceful blowing. A soft, whooshing sound can help guide the breath.
- Repeat for 3-5 cycles.
Tip: If you start to feel light-headed or dizzy, that’s normal when you’re just starting out due to changes in oxygen and carbon dioxide levels in your blood. Take a moment to resume your regular breathing until the feeling subsides. As you practice, this sensation will lessen, and you’ll become a more skilled breather.
Building Your Own Stress Management Toolkit
Stress is an inevitable part of life, but how we handle it makes all the difference in our health and well-being. It’s easy to feel overwhelmed by the demands of modern life, but with the right tools, you can break the cycle of chronic stress. By learning to tap into your body’s natural ability to recover—through practices like intentional breathwork, movement, and understanding your nervous system—you’ll be better equipped to face whatever life throws your way.
The next time stress creeps in, instead of letting it take over, you can take control. Tools like the 4-7-8 breath are simple, yet incredibly powerful ways to calm your body, shift your mindset, and help you stay present. Remember, relief doesn’t always have to come from outside sources. You have the ability to manage stress from within, and with practice, it becomes easier to navigate those challenging moments.
If you’re ready to dive deeper into managing stress and unlocking your body’s natural healing potential, I’m here to help. Together, we can create a personalized plan that helps you not only feel better in the moment but thrive in the long run. Book a session today, and let’s get started on your path to resilience and wellness.
