What happens to your body when you are stressed (and how a 60-second pause reverses it)?
Jan 4, 2025
Stress. That word we hear every day, but rarely do we stop to understand what it really means for our body. It's not just being "nervous" or "having a bad day." When you are stressed, your body changes, literally.
But here comes the best part: you can reverse much of that process in just 60 seconds. Yes, one minute.
The chemical cocktail of stress
When you perceive a threat (real or imagined), your brain sends out an alarm signal. The pituitary gland activates the adrenal glands and they release a cocktail of hormones: adrenaline and cortisol.
The adrenaline speeds up your heart, raises blood pressure, and prepares you to fight or flee.
The cortisol keeps the body alert, releasing extra energy for you to survive.
This mechanism is useful if a lion is chasing you. But if what you have is an unanswered email… not so much.
What happens if this state persists?
The body was not designed to be in survival mode all day. When stress is constant:
Your digestion is disrupted.
Your muscles tense up (neck pain, shoulders?)
Your immune system weakens.
Your mind races, but becomes clouded.
Short pauses can break this cycle.
How does a 60-second pause work?
When you stop for a minute and breathe consciously, something almost magical (but very scientific) happens:
You activate the vagus nerve, which regulates the body's relaxation response.
Heart rate and blood pressure decrease.
Cortisol levels decrease.
Your brain shifts from alert zones (amygdala) to reflective zones (prefrontal cortex).
In other words: you stop surviving and start living.
How to take your 60-second pause?
Put down what you're doing.
Close your eyes (if you can).
Breathe in deeply through your nose counting to 4, hold the breath for 4 seconds, exhale through your mouth counting 4.
Repeat about 5 times.
Notice if anything changes.
This is an express reset for your body and mind. A minimal gesture, but your nervous system appreciates it as if you had given it a vacation.
You don’t need to run off to the Caribbean to relax. Sometimes, one minute is enough.
