For many years, conversations around stress have focused on managing symptoms rather than understanding what prolonged stress actually does to the body. We are becoming increasingly aware of the impact chronic stress can have on mental health, cardiovascular health, sleep, immune function and overall wellbeing, yet many people still spend much of their day operating in a constant state of physiological alertness.
As our understanding of the connection between the brain and the body continues to grow, so too does interest in nervous system regulation. Practices such as breathwork, somatic therapies and contrast therapy have moved beyond niche wellness circles and into wider conversations about health, resilience and recovery.
Social media has undoubtedly accelerated awareness, but beneath the trend lies a growing interest in the science behind how the autonomic nervous system influences our stress response and how we can support the body’s natural ability to return to balance.
Importantly, nervous system regulation is not about eliminating stress altogether. Stress is a normal and essential part of life. The goal is to help the body move more effectively between states of activation and recovery, rather than becoming stuck in prolonged periods of stress.
What nervous system regulation actually is
The nervous system is responsible for constantly monitoring both our internal and external environment. It controls everything from heart rate and breathing to digestion, immune responses, movement and emotional processing.
Much of the recent discussion centres around the autonomic nervous system, which regulates functions that happen automatically without conscious thought. It has two main branches: the sympathetic nervous system, often described as the body’s “fight or flight” response, and the parasympathetic nervous system, sometimes referred to as the “rest and digest” system.
Neither system is inherently good or bad. The sympathetic nervous system enables us to respond quickly during periods of challenge, while the parasympathetic system supports recovery, digestion, tissue repair and restorative sleep.
Good health depends on our ability to move flexibly between these states. We need activation to meet life’s demands, but we also need the ability to slow down, recover and feel safe.
Nervous system regulation is therefore about improving this flexibility. It is not about being calm all the time or suppressing difficult emotions. Instead, it involves developing a greater capacity to respond to life’s challenges without remaining trapped in prolonged states of stress or emotional overload.
Why so many people remain stuck in “fight or flight”
Modern life exposes us to very different stressors from those our nervous systems evolved to manage.
Historically, the stress response was designed to be relatively short-lived. A threat would appear, the body would respond, and once the danger had passed, physiological systems would gradually return to baseline.
Today, stress is often continuous rather than acute. Work pressures, financial concerns, caring responsibilities, poor sleep, digital overload and the constant demand to be available can all contribute to repeated activation of the stress response.
Although these situations may not involve physical danger, the brain can interpret ongoing pressure as a reason to remain alert. When this happens repeatedly, the body may spend extended periods producing stress hormones such as cortisol and adrenaline.
Over time, this can influence sleep quality, digestion, mood, concentration and energy levels. Many people describe feeling “wired but tired” exhausted physically, but unable to fully switch off.
In my clinical experience, one of the biggest challenges is that many people become accustomed to functioning under stress. They continue working, caring for others and managing responsibilities without recognising how much pressure their body may be carrying.
For many women, this conversation becomes particularly relevant during midlife. The hormonal changes of perimenopause and menopause can influence sleep, mood, energy levels, blood sugar regulation and insulin sensitivity, often making the effects of chronic stress feel more pronounced. While hormone replacement therapy and other medical treatments can play an important role where appropriate, there is growing recognition that everyday lifestyle habits also influence how resilient we feel. Regular walking, strength training, breathwork, mindfulness, grounding techniques, restorative sleep, talking therapies and time spent in nature are increasingly being incorporated alongside medical care to support nervous system regulation, metabolic health and overall wellbeing.
The science behind breathwork
Breathing is one of the few physiological processes that works automatically while also being something we can consciously influence. This makes it a unique connection point between the mind and body.
When we experience stress, our breathing often becomes faster and shallower. This is a normal response designed to prepare us for action. However, intentionally slowing and deepening the breath can send signals of safety back to the brain.
Research suggests that controlled breathing techniques may influence the vagus nerve, a major part of the parasympathetic nervous system, helping support relaxation responses and improving measures such as heart rate variability.
Different techniques have been studied, including diaphragmatic breathing, paced breathing and resonance breathing. While approaches vary, they generally focus on creating slower, more controlled breathing patterns.
One of the reasons breathwork has become so accessible is that it requires no specialist equipment and can be practised almost anywhere. A few moments of intentional breathing during a stressful day can create an opportunity to pause and reconnect.
However, breathwork is not a replacement for medical treatment or psychological support where these are needed. It is best viewed as one supportive tool that can complement wider approaches to health.
Why body-based therapies are attracting attention
Interest in somatic therapies has grown significantly as more people recognise the relationship between emotional experiences and physical sensations.
The word “somatic” simply means relating to the body. Rather than focusing only on thoughts and behaviours, somatic approaches recognise that stress and emotions can also be reflected through muscle tension, posture, breathing patterns and physical sensations.
Many people experience this connection without realising it. Stress may appear as a tight chest, tense shoulders, digestive discomfort, headaches or the feeling of being unable to relax even when life becomes quieter.
Somatic approaches aim to increase awareness of these signals and help people develop healthier responses to them. Different therapies use different techniques, including gentle movement, guided awareness and body-based exercises.
While research in this area continues to develop, there is increasing recognition that physical and emotional wellbeing are deeply interconnected. These approaches should not replace evidence-based healthcare, but they may complement existing support by helping people develop greater awareness of their bodies and stress responses.
Understanding the interest in cold exposure
Cold-water immersion and contrast therapy have also become increasingly popular, particularly among athletes and those interested in recovery.
Exposure to cold temporarily activates the sympathetic nervous system, increasing alertness and stimulating the release of adrenaline. As the body adapts and returns to a resting state, this may support awareness of the transition between stress and recovery.
Some studies suggest cold exposure may influence mood, alertness and perceptions of stress, although more research is still needed.
Contrast therapy, which alternates between heat and cold, is also being explored for its potential effects on recovery and circulation. However, these approaches are not suitable for everyone, particularly those with certain cardiovascular conditions, and should always be approached appropriately.
Like other lifestyle practices, cold exposure works best as part of a broader approach to wellbeing rather than as a standalone solution.
Complementing, not replacing, healthcare
One reason nervous system regulation has gained attention is because healthcare professionals increasingly recognise the relationship between chronic stress and long-term health.
Persistent stress has been associated with increased risk factors linked to cardiovascular disease, metabolic health concerns, anxiety, depression and disrupted sleep.
However, balance is essential.
Breathwork, somatic practices and cold exposure should complement rather than replace evidence-based medical care, psychological therapy or prescribed treatments where these are required.
The future of healthcare is likely to involve a more integrated approach, recognising that physical health, emotional wellbeing and lifestyle factors are deeply connected.
A personal and clinical perspective
Working within healthcare for many years has given me a strong appreciation for evidence-based practice. I have always believed that health approaches should be viewed with curiosity, but also with balance and critical thinking.
Recently, I experienced a treatment combining Lomi Lomi massage, somatic experiencing and nervous system regulation, and the experience gave me a very personal insight into why so many people are exploring these approaches.
What surprised me most was not simply the physical aspect of the treatment, but the emotional response it created.
I experienced what felt like a profound somatic release, a release of emotion that I had not consciously realised I had been carrying. Like many people who are busy, responsible and accustomed to caring for others, I had become very skilled at pushing forward and managing whatever life required.
At the time, I believed I was coping well. I was functioning, working and continuing with daily responsibilities. Yet the experience highlighted how much we can sometimes hold within the body without fully acknowledging it.
The emotional release felt deeply cathartic. Afterwards, I felt remarkably grounded, calm and connected to myself. It was not that life’s challenges disappeared, but there was a sense of clarity and emotional space that felt incredibly restorative.
From a clinical perspective, I recognise that one person’s experience is not evidence in itself, and individual responses to these therapies will vary. However, it provided me with a deeper understanding of why these approaches resonate with so many people.
It reinforced something I have observed throughout my healthcare career: the mind and body are not separate systems. Our emotional experiences, physical health and ability to recover are closely connected.
Small habits can create meaningful change
Supporting nervous system regulation does not have to involve complicated routines or expensive treatments.
Simple daily practices can make a meaningful difference. Prioritising good sleep, spending time outdoors, practising mindful breathing, moving regularly and creating moments of calm throughout the day can all support resilience.
Physical activity is particularly important. Walking, strength training, yoga and other forms of movement support not only physical health but also emotional wellbeing.
Social connection is another powerful regulator. Feeling supported, understood and connected to others contributes to a sense of safety, which is fundamental to wellbeing.
Looking beyond the trend
The growing interest in nervous system regulation reflects a wider shift in how we view health.
People are becoming more proactive, looking for ways to support their wellbeing before stress contributes to more serious problems. Rather than seeing health as something addressed only when something goes wrong, many are exploring daily practices that support balance, recovery and resilience.
Nervous system regulation is not about achieving a perfect state of calm or avoiding life’s challenges. It is about understanding how the body responds to stress and developing the ability to return to balance.
As research continues to evolve, these practices are likely to remain part of wider conversations around preventative health, not as replacements for healthcare, but as complementary tools that help people reconnect with their bodies and support their overall wellbeing.
In a world that constantly encourages us to do more, move faster and stay switched on, learning how to pause, recover and listen to the body may become one of the most valuable skills we can develop
Angela Marsh is a Registered Nurse with 26 years of clinical experience, a certified Menopause Practitioner, Nutrition & Lifestyle Coach, and Aesthetic Practitioner. She specialises in women’s health, menopause, nutrition and skin health, taking an evidence-based, holistic approach to care. Angela’s expert commentary has been featured in BBC News, Women’s Health, Marie Claire and OK! magazine.
