Stress isn’t just in your head — here’s how to calm your body

Anxiety is often associated with racing thoughts, but stress is different. Stress isn’t just in your head — it’s in your body.

It shows up as tight shoulders, a racing heart, sweaty palms, or that gnawing ache in your stomach. You might not even realise it, but your body carries the weight of your stress every single day. It’s not just mental; it’s physical.

Why does stress show up in your body?

Your brain is wired for survival.

When it perceives danger — real or not — it sends signals to your body to prepare for fight or flight. This is an automatic response designed to protect you.

But the problem? Your brain doesn’t know the difference between a real threat and everyday stressors like a packed inbox or a tense conversation.

That’s why even a stressful email or an unexpected call can trigger a physical reaction — muscle tension, shallow breathing, or a clenched jaw. Your nervous system thinks it’s under attack, even when it isn’t.

But here’s the thing: You can train your body to stay calm.

In the same way that stress is learned, relaxation can be learned too. The more you practice calming techniques, the easier it becomes to break the stress cycle.

“Almost everything will work again if you unplug it for a few minutes… including you.”

– Anne Lamott

How to train your body to stay calm

Mindfulness and breathwork

Stress makes your breath shallow. Your body thinks it’s in danger, and your nervous system reacts accordingly. But you can reverse this by consciously slowing down your breath. Breathe in, hold, and exhale longer than you inhale. This tells your nervous system: “You’re safe.”

Over time, this simple practice helps your body respond to stress in a healthier way.

Use movement to release tension

Stress doesn’t just sit in your mind — it settles into your muscles. If you’ve ever felt stiff shoulders or a sore neck after a long day, that’s stress getting stuck in your body.

The solution? Move. 

A quick stretch, a short walk, or even shaking out your arms can help. Movement sends a signal to your brain that it’s okay to relax. The more you move, the more you release the tension that stress creates 

EFT tapping

Emotional Freedom Techniques (EFT), also known as tapping, involve lightly tapping on specific acupressure points while acknowledging stress or negative emotions.

Studies show that EFT lowers cortisol, the hormone responsible for stress. It’s a simple yet effective way to calm your nervous system and create a sense of balance.

The secret? Repetition. Just like going to the gym builds muscle, training your body to stay calm takes practice. The more consistently you use these techniques, the more your nervous system adapts.

Stress won’t disappear overnight, but with daily practice, you’ll notice a shift. You’ll feel more in control, more resilient, and less overwhelmed.

"You can’t stop the waves, but you can learn to surf."

– Jon Kabat-Zinn

Pick one and try it today.

Start today with one of these techniques — and notice how your body responds. With time and practice, you’ll train your nervous system to stay calm, no matter what life throws your way.