Stress is something we all experience—whether it’s from tight work deadlines, personal commitments, or simply the fast pace of modern life. But did you know that your body reacts to stress in ways that extend far beyond your emotions? In fact, stress affects your nervous system, muscles, hormones, and even your ability to think clearly. The good news? You can take proactive steps to change your body’s response to stress, lowering those stress levels and bringing balance back to your life.

*Is this you? If so, we got you covered! Let's go through the things below...*

Let’s dive into the biology of stress and explore how you can actively manage and reduce it with practical, science-backed techniques.

The Science Behind Stress: What’s Really Going On in Your Body

When we experience stress, our bodies initiate what’s known as the “fight or flight” response. This is a biological mechanism designed to protect us from immediate danger—think running from a predator in ancient times. While modern stressors (like that overflowing email inbox or your raging client calls) may not require us to physically run or fight, our bodies still react as if we’re under threat.

During the fight or flight response:

The amygdala in the brain signals the release of stress hormones like cortisol and adrenaline, which increase your heart rate, elevate your blood pressure, and prepare your muscles for action.
The sympathetic nervous system (SNS) kicks in, pushing blood to your muscles and organs, making your body more alert.
Your body suppresses non-essential functions like digestion or immune response, focusing on what it deems most important: survival.

While this response is useful in emergencies, chronic stress keeps your body in a heightened state of alert for extended periods, which can wear it down. Long-term exposure to high cortisol levels is linked to everything from muscle tension and headaches to high blood pressure and immune system suppression.

How to Change Your Body’s Stress Levels: Techniques That Really Work

The key to managing stress lies in activating your parasympathetic nervous system (PNS)—the system responsible for the “rest and digest” response. By calming your SNS and turning on your PNS, you can counteract stress, bringing your body back to a state of balance. Let’s explore some practical ways to do this:

1. Breathing Exercises — “Your Built-In Stress Reliever”

Breathing is one of the most powerful ways to directly influence your body’s stress response. When you slow your breath, you signal to your brain that the threat is gone, allowing the parasympathetic system to take over.

Furthermore, deep breathing increases oxygen levels in the blood, lowers heart rate, and reduces cortisol production. Studies show that slow, controlled breathing can reduce anxiety and even improve cognitive function.

Here is what we can try:

4 / 7 / 8 breathing: Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 5 times.
Practice this technique in the morning or during a break at work, and notice how it resets your body’s stress levels.
Practice this before sleep can also trigger your body’s relaxation response and improve your hibernation quality.

2. Movement — “The Natural Stress Buster”

Movement — especially aerobic exercise, is one of the best ways to lower stress levels. Exercise boosts the production of endorphins, a natural chemicals that act as mood elevators and pain relievers. Exercise also reduces levels of the body’s stress hormones, including cortisol, according to researches.

In the biophysical perspective, movement stimulates your lymphatic system, which helps clear toxins and other waste products from your body. By boosting circulation, you also ensure more oxygen and nutrients reach your cells, promoting overall health and reducing the physical effects of stress.

Here is what we suggest for you:

Take a 15-minute brisk walk, even if it’s just around the block or the stairs.
Engage in a quick desk exercise routine that targets muscles in your neck and back (where stress often accumulates).
Yoga or stretching can also help release muscle tension and promote mental clarity (maybe do this during a lunch break for instance).

3. Cold Exposure — “Your Nervous System’s Reboot”

While it may sound a bit extreme for some of you, cold exposure has been shown by studies to have profound effects on reducing stress levels. Techniques like cold showers or even a quick splash of cold water on your face can reduce the fight-or-flight response. Cold exposure increases norepinephrine, a neurotransmitter that boosts mood and focus, while reducing inflammation.

Moreover, when your body is exposed to cold, blood is directed to vital organs to protect them. Afterward, blood flows back to your muscles, improving circulation and reducing stress-induced muscle tension.

*Imagine you're taking a cold shower, how good it feels!*

Are you ready to try this? Here is our method:

End your next shower with 30 seconds of cold water.
Or, when you feel stressed, head straight to bathroom/loo for a quick and refreshing splash of cold water on your face.

After all, cold showers may not be suitable for everyone either because of your preference or prolonged illness, if in doubt, you should consult with your doctor before giving it a go. But please don’t be put off just yet, there are many more methods to try!

4. Creative Wellness: Express Yourself to Destress

Engaging in creative activities like drawing, writing, or playing music taps into your brain’s right hemisphere, which is associated with creativity and problem-solving. These activities reduce the body’s stress response by lowering cortisol and improving overall mood.

Research from the American Journal of Public Health has shown that engaging in creative activities can reduce anxiety, stabilise mood, and even enhance immune function. Creative expression stimulates dopamine production, the brain’s “feel-good” chemical, helping you feel more in control and centred.

Simple steps to take:

Take 10-15 minutes to engage in a creative activity that brings you joy.
Keep a small notebook with you to doodle or journal your thoughts as a quick stress-relief tactic.
Try Palmoregalo products to keep you distracted from stress!

5. Massage: DIY Techniques for Instant Relief

Self-massage is another effective way to relieve tension and reduce stress. By gently massaging your neck, shoulders, or hands, you stimulate blood flow and activate pressure points that relax muscles and soothe the nervous system.

Massage promotes the release of endorphins, lowers heart rate, and reduces cortisol levels, all while improving circulation. It’s an easy way to relieve the tightness that accumulates during stressful periods.

Here are some ideas for you:

Use a tennis ball or foam roller to massage your back and shoulders.
Roll a small ball under your feet to relieve stress accumulated in your lower body after standing or walking for long periods.

Nutrition and Stress: How Diet Affects Your Body’s Stress Response

While lifestyle changes like breathing exercises and movement are crucial, what you eat plays a significant role in your body’s ability to handle stress. There are examples of foods that can increase stress levels, while others help calm your system.

Foods That Increase Stress:

Caffeine and sugar — Both stimulate the production of cortisol and adrenaline, putting your body into a stressed state.
Processed foods — These can lead to inflammation in the body, contributing to physical and emotional stress.

Foods That Reduce Stress:

Magnesium-rich foods — Dark leafy greens, nuts, and seeds can help regulate the nervous system and reduce muscle tension.
Omega-3 fatty acids — Found in fish and flaxseeds, omega-3s help lower cortisol and improve brain function.

Take Charge of Your Stress Levels

Stress may be inevitable, but staying stressed doesn’t have to be. By understanding the biological mechanisms behind stress and taking intentional steps—like breathing exercises, movement, creative wellness, and self-care techniques—you can reset your body’s stress response and restore balance. Remember, it’s all about creating habits that nurture both your mind and body, helping you feel more grounded and less overwhelmed.

Take a deep breath~

How to Change Your Body’s Stress Levels: A Guide to Finding Balance