How to Change Your Body’s Stress Levels

You don’t need to eliminate all stress to feel better. What matters more is how your body responds to stress—and the good news is, you can influence that.

From your breath to your environment, there are simple tools that help shift your body out of fight-or-flight and into a calmer, more grounded state. Here’s how to start.

Understand the Stress Response

When your body feels threatened by deadlines, conflict, or even over-caffeination, it activates the sympathetic nervous system. Heart rate increases, muscles tighten, and cortisol surges.

But with certain actions, you can tell your body it’s safe. This activates the parasympathetic system (rest and digest), which is where recovery, calm, and clarity live.

Tools to Shift Your State

You don’t need hours of meditation. These small shifts can help reset your nervous system quickly:

1. Breathe into Your Belly

Slow, deep breaths signal safety. Try inhaling for 4 counts and exhaling for 6. Do this for 1–2 minutes to start.

Bonus: Try a calming essential oil like lavender roll-ons to support your breathwork practice.

2. Move Your Body, Gently

Stretch. Walk. Shake it out. Movement helps process stress hormones and release pent-up tension.

3. Engage the Senses

Touch something textured. Listen to nature sounds. Light a candle. Grounding in the senses can pull you out of your head and into your body.

4. Nervous System Touchpoints

Lightly run your fingers along your arms or collarbones. Rest your hand on your chest or cheek. These gestures activate the vagus nerve, which helps calm the body.

Create a Daily Reset Routine

Stress is part of life—but you can build in small, reliable rituals that reset your body each day. Try a 5-minute walk after lunch, a few deep breaths before you check email, or putting your legs up the wall before bed.

Over time, these moments build resilience and help you stay grounded even when life feels intense.