Understanding Our Body’s Stress Command Centre
How Gentle Breath and Movement Can Help Us Find Balance Again
Last week, I touched on something called the HPA axis, a key player in how our bodies handle stress. Today, I want to take a little time to explore what it really is, why it matters so much, and how simple, gentle practices like Breathwork and yoga can help bring this system back into balance.
The HPA axis (short for the hypothalamic-pituitary-adrenal axis) is essentially a communication network that links our brain to our adrenal glands. We can think of it as our body’s built-in alarm system. When something stressful happens, like a near-miss in traffic or a looming work deadline, our hypothalamus sends a message to our pituitary gland, which then signals our adrenal glands to release cortisol, the hormone that helps us stay alert and focused in the moment.
This system is essential for handling short bursts of stress. But when the stress doesn’t go away, when we’re constantly rushing, multitasking, or emotionally overloaded, the HPA axis can stay stuck in “on” mode. Over time, this wears us down and throws our sense of balance out of sync.
How Chronic Stress Affects Our Body
When the HPA axis is out of balance, we may start to notice symptoms that seem unrelated but actually share a common root in chronic stress. This might look like:
Struggling to fall asleep because our mind won’t stop racing
Waking up tired, even after eight hours in bed
Craving salty chips or sweet snacks during the afternoon slump
Feeling “tired but wired” in the evening when we want to wind down
Reacting more emotionally than usual to things that wouldn’t normally bother us
For example, imagine coming home from work, completely wiped out, but then staying up late scrolling your phone because you feel too restless to sleep. Or catching yourself snapping at a loved one over something small, then feeling confused or guilty afterward. These are signs that your nervous system is trying to protect you from overwhelm. It’s just not sure how to turn off the alarm.
The Gentle Power of Breathwork and Yoga
This is where supportive, body-based practices come in. Gentle movement and intentional breathing help calm the nervous system and give our HPA axis the message that it’s okay to relax.
Breathwork, especially slow and conscious techniques like coherent breathing (inhaling for 5 seconds, exhaling for 5) or box breathing (inhaling for 4 counts, holding for 4, exhaling for 4, holding again for 4), can switch your system from “fight or flight” into “rest and restore” mode. Just two to five minutes of focused breathing at your desk, in your car, or before bed can begin to shift your internal state.
Yoga works in a similar way, by combining movement with breath and attention. A few rounds of gentle cat-cow stretches and sun salutations in the morning, or a short evening practice with forward folds and legs-up-the-wall, can help your body release stress hormones and return to a calmer rhythm.
And I will repeat again thay you don’t have to be flexible or super fit to benefit. Flexibility is not a prerequisite, it’s more a side effect!!! Yoga is about being present, tuning in, sensing, and offering your body a moment of peace.
A Kind Reminder
If you’ve been feeling off lately, tired, reactive or overwhelmed, know that it’s not just in your head. Your body is carrying more than it’s meant to, and it’s asking for support, not judgment. The good news is that with patience, compassion, and small daily practices, you can begin to bring balance back to your system.
Wishing you a lovely end of the week.
With warmth and care,
Véronique