The core strength you can’t see..it has nothing to do with fitness

You’ve probably heard the phrase “strengthen your core” more times than you can count. It shows up in fitness classes, physio sessions, posture advice, and pretty much every conversation about back pain. And usually, we’re told that a strong core is purely about muscle tone, stability, and physical strength.

But here’s something hardly anyone ever says out loud:
A weak or tight core is often not a muscular issue, it’s a nervous system issue.
Your core can be strong on paper, yet still feel switched off, unstable, tired, or chronically tight because your nervous system is the real driver behind how those muscles behave.

And if you’ve ever wondered why certain exercises help temporarily but the problem keeps returning, this could finally explain why.

This week, we’re diving into the hidden, neurological side of your core, why it matters, how it affects your stress levels, and what simple things you can start doing to support it.

Why Your Core Is More About Safety Than Strength

Your core muscles don’t exist just to help you sit up straighter or lift at the gym. Their number one job, the one your body cares about most is to keep you safe.
If your nervous system senses that something feels unstable, stressful, or unsafe (physically or emotionally), it changes the tone of your core automatically.

Here’s the surprising part:
Your core tension patterns often reflect your internal stress patterns.

When your body is in “unsafe” mode your nervous system responds by:

• tightening your diaphragm

• bracing your abdominal wall

• shortening your hip flexors

• reducing deep core activation

• shifting your posture to conserve energy

You might feel this as tightness, a weak midsection, bloating, poor posture, or a sense of collapse by the afternoon. But this is not a fitness issue. It’s your body doing what it thinks is necessary to protect you.

Your Core and Your Breath Are a Package Deal

Your diaphragm is actually the top of your core, not something separate from it.
And the diaphragm is deeply reactive to stress.

When life gets tense your breathing subtly changes. Most people lift their shoulders, tighten their belly, and shift into fast, shallow chest breathing without realising it.

Here’s why that matters:

When the diaphragm becomes restricted, your entire core loses its internal pressure system. That pressure system is what keeps your abdominal wall responsive, your spine supported, and your posture buoyant and stable.

So a “weak” core is often just a compressed breathing system.
And you can do a hundred planks a day without fixing what your diaphragm is doing.

In other words:
If your breath isn’t moving, your core can’t function.

 Your Gut, Emotions, and Core: The Triangle No Workout Corrects

Here’s where it gets even more interesting.
Your core isn’t just a mechanical structure—it’s also a container for your organs and your emotions.

Think about phrases like:

• “Gut feeling”

• “Stomach in knots”

• “Punch in the gut”

• “Butterflies in your stomach”

These aren’t metaphors. They’re literal descriptions of how your nervous system operates inside your midsection.

The nerves of your gut, diaphragm, and deep core are all wired directly into your vagus nerve, which is responsible for relaxation, digestion, heart rate, and emotional regulation.

So when stress builds up, one of the first places it collects is your core.

That’s why people who “feel everything in their stomach” often experience bloating, tension, cramps, or a sense of collapse long before their mind feels overwhelmed.

And it’s why reconnecting with your core can also help regulate emotions—not through meditation or mindset shifts, but through physiology.

Your Posture Changes When Your Nervous System Is Tired

Ever notice that when you’re stressed or exhausted, your shoulders round forward, your belly softens, and your lower back feels tight?

This isn’t bad posture.
It’s protective posture.

Your nervous system shifts your core position to conserve energy and protect your most vital organs. It’s the same pattern humans fall into when curled up for warmth or recovering from illness. The body instinctively closes inward.

So when someone says “just sit up straight,” they’re skipping the most important question:
Is your body actually able to hold that posture right now, or is it bracing to survive something?

Your posture isn’t about laziness or weak muscles.
It’s a reflection of your internal load.

A Few Small Shifts That Help Your Core Feel Safe Again

You don’t need long workouts or perfect technique. What helps most is lowering threat signals in the nervous system so your core stops bracing and can switch back on.

Try these simple daily practices:

1. Unbrace your belly for 30 seconds.
Place a hand on your abdomen and allow it to soften.
Most people hold low-level tension without knowing it.

2. Give your diaphragm a little space.
Place your fingers under your front ribs and breathe into them slowly.
This helps restore mobility and calm the nervous system.

3. Lie on your back with your legs up the wall.
This resets your core pressure system, especially if you’ve been sitting all day.

4. Walk slowly for five minutes without bracing.
Let your arms swing, let your belly be soft, let your ribs move.
This unhooks the core from stress mode.

These aren’t fitness moves, they’re nervous system reminders.

 Why This Matters More Than Ever

Most people think their core is weak because they don’t work out enough.
But the real story is usually stress, breath restriction, emotional load, or constant hypervigilance from modern life.

Your core isn’t failing you.
It’s protecting you.

And when you understand that, everything changes.
You start working with your body, not against it.
You realise your core isn’t a set of muscles to sculpt, it’s the centre of your safety, your stability, and your emotional resilience.

Modern life asks a lot of your nervous system. Helping your core feel safe again is one of the most powerful ways to restore calm, energy, and physical ease.

Until next time... you might be surprised by how different your body feels when your core is no longer bracing for impact.

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-Herb Roasted Chicken with Garlic Greens

Ingredients:

• 1 whole chicken (1.5–1.8 kg) or 4 bone-in chicken thighs

• 2 lemons, halved

• 6 cloves garlic, crushed

• 2 tbsp olive oil

• 1 tbsp fresh thyme

• 1 tbsp fresh rosemary

• Salt and pepper

• 2 cups broccolini or spinach

• 1 tbsp butter (optional)

Method

• Preheat your oven to 200°C (400°F).

• Rub chicken with olive oil, herbs, garlic, salt, and pepper.

• Place lemon halves inside the cavity (or around the thighs).

• Roast for 45–60 minutes until golden and cooked through.

• Sauté greens in butter or olive oil with a pinch of salt.

• Serve chicken sliced with the garlic greens and a squeeze of the roasted lemon.

This lemon-herb roast chicken is grounding, protein-rich, and deeply nourishing, ideal for supporting your nervous system after a stressful day. With mineral-dense greens and calming herbs, it’s a simple meal that helps your body unwind naturally.