Is this the source of your stress?

When you think of stress, you probably picture racing thoughts, tight deadlines, or emotional overwhelm. But what if the true signal for stress doesn’t start in your mind at all, but in your body?

Many of us treat the body as a bystander to stress, a victim of what the brain decides. Headaches, fatigue, tension, we see them as symptoms of mental pressure. Yet emerging neuroscience shows the opposite may often be true: physical strain, posture, and even subtle muscle contractions can quietly create the mental and emotional state we label as stress.

This week, we’re exploring the invisible feedback loop between your body and mind, and how chronic physical tension could be the reason emotional balance feels harder to hold onto.

What is The Mind-Body Tug-of-War

Your brain is constantly scanning your body to determine whether you’re safe or under threat. It does this through what neuroscientists call interoception — your internal sense of what’s happening inside you.

When your shoulders are hunched, your breathing shallow, or your jaw clenched, your nervous system interprets these as danger cues. Even if your inbox is empty and your day is calm, your brain receives the message: “We’re not safe.”

Over time, this low-grade alert system becomes your default state. You start living with subtle tension that keeps cortisol elevated, sleep disturbed, and focus fragmented. The stress isn’t just psychological — it’s physiological signalling gone rogue.

 In this week’s newsletter, let’s look at a few ways the body might be tricking your brain into feeling stressed:

1. Breath Holding
Most adults unknowingly hold their breath for several seconds multiple times an hour,  especially when reading emails or concentrating. Each pause triggers a micro stress response. It’s called screen apnea, and over time, it conditions your nervous system to associate focus with tension.

2. Forward-Head Posture
That slight neck jut when you look at a screen? It restricts blood flow to the brain and puts pressure on the vagus nerve, the nerve that regulates calm and digestion. Poor neck alignment keeps your body in a subtle “fight or flight” posture.

3. Jaw Clenching and Eye Strain
Your jaw and eye muscles share neural wiring with emotional centres in the brain. Chronic tension here sends feedback that mimics anxiety signals, even when nothing’s wrong.

The result? You feel stressed before your conscious mind even knows why.

How to Reverse the Loop

The good news: when the body sends new safety signals, the brain follows. These aren’t quick hacks but small, reliable shifts that reprogram your nervous system over time.

Start With Micro-Resets:

• Every hour, do a “three-breath audit.” Notice your shoulders and jaw. Inhale deeply through your nose, exhale twice as long through your mouth, and consciously soften your eyes.

• When you catch yourself tensing while reading or typing, exhale and wiggle your fingers or toes. Movement reintroduces safety cues.

• Add a few neck rotations or gentle shoulder rolls before major tasks — it helps reset blood flow and proprioception.

Reframe Calm as a Physical Skill

Most people think calm is a state of mind. But it’s really a body behaviour.
True calm isn’t achieved by positive thinking,  it’s built through predictable body patterns that tell your nervous system, “We’re okay.”

The more consistently your body sends those signals, the more resilient your emotional state becomes.

The Science Behind the Feeling

Stanford neuroscientist Dr. Andrew Huberman calls this “bottom-up regulation.” Instead of trying to calm your thoughts, you calm your physiology first and your mind follows.

Simple, low-tech habits like slow nasal breathing, light stretching, or facial relaxation directly reduce the output of the amygdala, your brain’s fear centre.

In fact, research shows that controlled breathing can lower cortisol in as little as two minutes, while posture correction enhances serotonin signalling, the neurotransmitter linked to mood and confidence.

So when you feel overwhelmed, don’t just change your thoughts, change your body’s language first.

We live in a world that rewards mental performance while ignoring physical presence. Many of us sit for hours, disconnected from the cues our bodies are sending. Over time, that disconnection makes us more vulnerable to burnout, not because we’re mentally weak, but because our nervous systems are stuck in the “on” position.

By restoring awareness to how you inhabit your body - how you breathe, sit, and move, you’re not just managing stress. You’re training emotional resilience at the source.

And when the body finally feels safe, the mind no longer needs to scream for relief.

Until next time remember, stress isn’t just in your thoughts,  it’s in how your body whispers safety or danger every minute of the day. Listen to those whispers, and you’ll start to notice calm isn’t something you chase, it’s something you allow.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Lemon Garlic Chicken with Quinoa and Roasted Vegetables

Ingredients:

• 2 chicken breasts (about 500g), skin-on

• 2 tbsp olive oil

• Juice of 1 lemon

• 3 cloves garlic, minced

• 1 tsp turmeric

• 1 tsp smoked paprika

• Salt and pepper to taste

• 1 cup quinoa, rinsed

• 2 cups chicken stock or water

• 1 zucchini, 1 red capsicum, 1 small sweet potato – chopped into cubes

• 1 tbsp olive oil for roasting

• Fresh parsley or coriander for garnish

Method

• Preheat oven to 200°C.

• In a bowl, whisk olive oil, lemon juice, garlic, turmeric, and paprika. Coat chicken and marinate for 20–30 minutes.

• Roast vegetables on a tray with olive oil, salt, and pepper for 25–30 minutes until tender.

• While vegetables roast, cook quinoa in chicken stock for 15 minutes or until fluffy.

• Grill or pan-sear chicken on medium heat for 5–6 minutes per side, or until golden and cooked through.

• Slice chicken and serve over quinoa, topped with roasted vegetables and fresh herbs.

This delicious meal helps stabilize blood sugar and cortisol rhythm through balanced macronutrients. The garlic and turmeric add natural anti-inflammatory benefits, while lemon supports liver detox and digestive enzymes - vital for stress recovery.