How to reduce stress: What stress does to your body and how to tackle it
Many people wonder how they can reduce, manage, or lower stress in daily life. We live in a busy world, and ongoing stress has become very common. In this blog, you’ll discover what chronic stress does to your body and get 5 practical tips to help lower your stress levels – so you can regain more calm in both body and mind.
What does stress do to your body?
Stress is often seen as something mental, but it also directly impacts your body. When you face acute stress, for example, a sudden challenge, your body switches into fight-or-flight mode. Your heart rate rises, your breathing speeds up, and your muscles tense. This is a normal reaction, driven by hormones like adrenaline, keeping you alert.
However, when stress lingers, it turns into chronic stress. Your body continues producing the stress hormone cortisol and doesn’t get the chance to recover. This has significant effects on your health: sleep problems, headaches, muscle tension, and digestive issues are common. Over time, stress keeps your system on high alert, even when no danger is present. It can also weaken your immune system, leaving you more vulnerable to illness.
In short: stress exhausts both body and mind. The good news? You can do a lot yourself to reverse this stress response. Let’s look at five simple ways to start reducing stress today.
How to tackle stress? 5 practical tips
1. Breathe consciously
Notice how you breathe when stressed. Shallow or rapid breathing? Slow it down deliberately. Breathing is one of the simplest and most powerful ways to calm the stress response. By breathing more deeply, you signal your body that it’s safe to relax. This activates the parasympathetic nervous system (your rest-and-digest system), lowering your heart rate and muscle tension.
Tip: In my blog post "discover the power of your breath" I explain a simple breathing exercise you can try right away!
2. Move your body
Physical activity is a natural stress reliever. Walk, cycle, dance, or choose a sport you enjoy. Exercise helps burn off stress hormones and releases endorphins the “feel-good” chemicals that clear your mind and improve your mood. Even shaking out your body to music can help release built-up tension.
3. Relax regularly (and get into nature)
Schedule small daily breaks. Read, take a bath, listen to music, or simply do nothing. Your mind and body need these pauses. Nature is also a proven stress reliever: being outdoors lowers cortisol levels. Go for a walk in the park or forest, breathe in fresh air, and notice how much calmer you feel afterward.
4. Set boundaries
One major stress trigger is taking on too much. Learn to say no when your schedule is full. Protect your boundaries, delegate tasks, or postpone where needed. Prioritizing gives you a greater sense of control and reduces overwhelm bringing instant calm.
5. Seek support if needed
You don’t have to fight stress alone. Talking to someone you trust can already lighten the load. If stress persists, professional support can help. A coach or therapist can guide you with specific techniques (like breathing exercises, mindfulness, or time management) to manage stress better. Sometimes, an outside perspective is exactly what’s needed to create lasting change.
Ready to reduce stress for good?
Do you feel that stress has become a constant in your life? As a certified breathwork coach, I help people reduce the physical and mental effects of stress through breathing. Want to know how breathwork can support you? Read my blog: What does a breath coach do?
Curious what breathwork can do for you?
Book a free intake session or schedule an appointment – I’d love to guide you toward more calm and balance.