Science-Backed Ways to Take the Edge Off Stress

Stress isn’t new. Our bodies are wired to handle bursts of it—fight or flight is what kept our ancestors alive. The problem today is that stress rarely feels like a quick sprint; it feels more like a marathon without a finish line. Endless emails, family responsibilities, health worries… the list runs long. And while stress might be common, the way it sneaks into our sleep, our focus, even our digestion, is something worth paying attention to. The good news? There are practical, science-backed tools that can help reset the system.

Why Your Nervous System Holds the Key

Let’s start with the basics: stress isn’t just in your head. It’s deeply tied to your nervous system. When you’re stuck in “go mode,” your sympathetic nervous system is firing—heart racing, muscles tight, digestion slowing down. That’s fine if you’re running to catch the train, but it’s not great if it’s happening every day at your desk.

The antidote is the parasympathetic nervous system—often called “rest and digest.” The trick is learning how to shift gears. Think of it like moving your car from fifth gear back down to second before the engine burns out.

Cold Exposure: More Than a Trendy Ice Bath

Ice baths have been buzzing all over social media, from professional athletes to wellness influencers. But beneath the hype, there’s real science. Cold exposure can trigger the release of norepinephrine, a neurotransmitter that boosts focus and dampens inflammation. Short bursts—say, 30 seconds under a cold shower—may also train your body to tolerate stress better overall.

It’s not about punishing yourself. It’s about teaching your nervous system, “Hey, we can handle discomfort, and we don’t need to panic about it.” If a freezing plunge feels extreme, start small. Even rinsing your face with cold water can provide a mini reset.

(And yes, your ankles might feel like they’re being stabbed by ice cubes at first—don’t worry, that’s normal. Blood flow in extremities is just more sensitive. Most people find it eases with repetition.)

Breathwork: Your Built-In Remote Control

Here’s the thing: breathing is the only automatic function you can consciously control, and that gives you a lot of leverage over stress. Research on slow, controlled breathing shows it can reduce cortisol (the stress hormone) and calm an overactive nervous system.

One simple technique: box breathing. Inhale for four counts, hold for four, exhale for four, hold for four. Repeat. Military groups use it for focus under pressure, but it’s just as useful before a big presentation or even when bedtime jitters won’t let you sleep.

If you’ve ever noticed a sigh of relief feels physically different from shallow, quick breaths, you’ve already experienced this in action. Longer exhales signal safety to your body—almost like pressing a “relax” button.

The Vagus Nerve: Stress Circuit Breaker

You’ve probably never thought about your vagus nerve, but it’s quietly steering your stress response. This long nerve connects your brain to your gut, heart, and lungs. When it’s stimulated, your body naturally shifts into relaxation mode.

How do you “switch it on”? Simple things help:

• Humming or singing (yes, even badly in the shower)

• Gargling with water

• Yoga postures that include twists or deep breathing

These small acts may seem trivial, but they give your nervous system a clear message: it’s safe to settle down.

Movement: Not Just Exercise, But Rhythm

We all know exercise helps with stress. But here’s a nuance: the rhythm matters. Studies show that repetitive, rhythmic movements—walking, swimming, cycling—are especially effective at calming an overstimulated brain. There’s something about steady pacing that mimics a meditative state.

So while high-intensity workouts have their place, sometimes the gentler options are exactly what your body needs. A walk around the block after lunch might do more for your mood than another cup of coffee.

Tangent Worth Mentioning: Sleep

It’s nearly impossible to talk about stress without talking about sleep. Chronic stress disrupts sleep, and poor sleep makes stress worse—it’s a frustrating cycle. Cold exposure in the morning, breathwork at night, or even just keeping a consistent bedtime can shift the balance. Think of these techniques as giving your body a nudge back toward a healthier rhythm.

Putting It All Together

You don’t need to overhaul your life or become the kind of person who swears by sunrise ice baths. Start with one experiment. Try breathwork before your next stressful meeting. Add a short walk to your afternoon slump. Notice if your body feels different.

Stress management isn’t about erasing stress—it’s about training resilience. And sometimes the simplest tools, like a glass of cold water on your face or a humming tune, can signal to your body that it doesn’t have to stay stuck in high alert.

Final thought: Stress will always find its way into our lives. But having a few science-backed tricks up your sleeve means you don’t have to let it take the wheel. Your nervous system is listening—it just needs reminders of how to slow down.

💡 TouchCare Tip: Not sure which wellness techniques are available through your health plan—or if they’re covered by insurance? Open a case with a TouchCare Health Assistant. Our experts can help you explore everything from stress support to therapy to integrative care, so you don’t have to figure it out on your own.