The Science of Your Body's Stress Cycle and How to Close the Loop

Your Body's Ancient Alarm System

Stress. It's more than just that knot in your stomach or the racing thoughts in your head. It's your body's ancient, powerful, and deeply ingrained survival system, a primal blueprint etched into our biology.

Imagine our ancestors, millennia ago, foraging in the wild when a tiger suddenly emerges. In that instant, their brains wouldn't wait; they'd unleash an automatic cascade of psychological and physiological changes. This is what we call the Fight, Flight, or Freeze response (We'll cover the "freeze" in another post)

During this rapid, instinctual reaction:

• Hormones flood your system, preparing the body for immediate action.

• Your heart races, and blood pumps harder, increasing blood pressure and breathing rate to deliver vital resources fast.

• Blood and oxygen surge to your muscles, making them strong and tense for immediate action.

• Your brain becomes intensely alert and vigilant, hyper-focusing on anything relevant to the threat, including memories.

• Crucially, non-essential functions like digestion, reproduction, and your immune system slow down. All energy diverts to immediate survival.

And then what? They would run, fast, and hopefully escape and survive. Upon returning to the village, perhaps they'd rejoice with community. The brain would then tell the body it's safe, returning its functioning to normal—thereby completing the stress cycle.

This intricate response was perfectly adapted for the acute, physical threats of the ancient world, allowing our ancestors to survive and thrive. But how does this system serve us in today's world?

Stress in the Body Today

Now, let's fast forward to the 21st century. Imagine you're stuck in rush hour traffic, and suddenly, a reckless driver cuts you off. While not a tiger, your ancient alarm system often doesn't know the difference. Your brain perceives a threat, triggering that familiar cascade: hormones flood your system, muscles tense, and your heart races, preparing you to fight or flee.

But here's the crucial modern twist: you can't just jump out of your car and confront the driver, nor can you speed away without consequences. So, you sit there, fuming, as the traffic crawls. Your body's stress response, primed for action, never gets to complete its cycle.

Now, picture this scenario playing out day after day. Your body remains in a state of heightened alert, leading to chronically elevated blood pressure. This constant pressure causes wear and tear on your blood vessels, significantly increasing your risk of heart disease.

This is the insidious nature of chronic stress: it has cumulative and profound long-term health risks. Beyond cardiovascular issues, chronic stress is linked to:

• Mental Health Challenges: Depression, anxiety, post-traumatic stress disorder (PTSD), and other mental illnesses.

• Cognitive and Behavioral Impacts: Reduced impulse control and impaired decision-making.

• Metabolic Dysregulation: Leading to hypertension, insulin resistance, increased adiposity (body fat), and weight gain.

• Physical Deterioration: Neuronal damage, altered gut microbiome composition, hyper-inflammatory responses, and can even impact cancer progression.

• Compromised Digestion: Slowed or disrupted digestive processes.

And the list goes on. Essentially, when your ancient alarm system is constantly blaring without a proper "all clear," it begins to break down your body from the inside out.

Not all Stress is Bad

Okay, deep breaths! While chronic stress is tough, not all stress is bad. In fact, in short, managed bursts, it's incredibly beneficial.

Acute stress can:

• Boost your immune system

• Sharpen your mind, enhancing focus and alertness

• Improve performance, helping you rise to challenges

This is stress designed to help you, then fade away. The key is allowing that "alarm" to sound, help you act, and then turn off.

Closing the Stress Cycle: Turning Off the Alarm

So, how do we hit the "all clear" button when our ancient alarm system keeps blaring? It's all about closing the stress response cycle.

Think of your body's stress response as a wave designed to build up, release, and recede. In the past, fighting or fleeing achieved this release. Today, when we're stuck in traffic, that physical release often doesn't happen, leaving stress hormones lingering.

The good news? We can consciously help our bodies complete this cycle, signaling to your brain that the "threat" has passed. This clears stress hormones and prevents long-term damage.

Here are some ways to close the stress cycle:

• Physical Activity: Moving your body—a walk, run, swim, or dance—mimics that ancient "fight or flight" release, processing hormones. Engaging in physical activity, ideally for 20-60 minutes, is arguably the single best way to release the stress response. It tells your brain you've survived the threat and your body is safe.

• Deep Breathing: Slow, deep breaths activate your "rest and digest" system, sending a powerful message of safety. Not sure where to start? Try breathing in for 5 seconds, holding it for 5 seconds, breathing out for 5 seconds, and holding it for 5 seconds. Repeat this a few times. You can also explore meditation practices with Wylde & Well for more guidance.

• Social Connection: Hugging, laughing, or talking with loved ones releases oxytocin, counteracting stress.

• Creative Expression: Activities like drawing or writing help process emotions and release tension.

• Laughter & Crying: Both are natural physical releases that help clear stress hormones and tension.

How often should you close the cycle? Every day that you experience stress—so, probably every day! By intentionally using these practices, you're actively helping your body complete its ancient cycle, building resilience against stress.

Don't let chronic stress erode your health. Make closing your stress cycle a daily priority. Move, breathe, connect, create, laugh, or cry—do what your body needs to complete the loop.

Start today. Your ancient self will thank you.

Sources

• Berent, S. (2010). Fight/Flight Reaction. 1. https://doi.org/10.1002/9780470479216.CORPSY0356

• Dhabhar, Firdaus S., (2018) The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in Neuroendocrinology. https://doi.org/10.1016/j.yfrne.2018.03.004

• Nagoski, E and Nagoski, A. (2019). Burnout: The Secret to Unlocking the Stress Cycle. Ballantine Books.

• Roberts BL, Karatsoreos IN. Brain-body responses to chronic stress: a brief review. Fac Rev. 2021 Dec 16;10:83. doi: 10.12703/r/10-83. PMID: 35028648; PMCID: PMC8725649.