Well Wisdom Years + Stress Reduction Series - The Stress Response, the Nervous System & Why Meditation Is the Antidote

We’re living in a time of unprecedented stress.

There are internal stressors: worry, anxiety, overthinking, and negative self-talk.
And external ones: the state of the world, our communities, and the relentless pace of modern life.

The issue isn’t that stress exists. It’s that many people are living in chronic stress—and they don’t even realize what it’s doing to their health, their vitality, and their life experience.

Your Body Can’t Tell the Difference Between Real and Imagined Threats

I remember when I truly realized the truth of that statement and it was a discovery that really changed a lot for me, and hopefully will for you, too 

You’ve probably heard of the fight-or-flight response. It’s part of our sympathetic nervous system—our built-in survival mechanism.

Back in prehistoric times, it was life-saving. You hear a saber-tooth tiger outside your cave, and your body instantly kicks into high alert. Your heart rate spikes, blood pressure rises, digestion shuts down, everything mobilizes to help you either fight or flee.

But here’s the problem… Your body reacts the same way to a real threat as it does to an imagined one.

So when you:

• Worry about the future
• Replay a painful memory
• Rehearse worst-case scenarios
• Spiral into overthinking

Your body responds as if you’re being chased by a tiger. Over and over again.

Chronic Stress = Chronic Wear and Tear

Living in this constant state of hyperarousal takes a toll on your health.

When your body stays flooded with stress hormones like cortisol and adrenaline, it can lead to:

• high blood pressure
• blood sugar imbalances
• lowered immunity
• poor digestion
• chronic inflammation
• autoimmune issues
• anxiety and depression

A statistic that has always both upset and shocked me is:
At least 75% of doctor visits are stress-related, but only 3% of visits address stress directly.

That should stop us in our tracks. Unfortunately, it has become just a “normal” part of life in our culture.

The Relaxation Response: Where Healing Happens

Let’s talk about the flip side.

Your parasympathetic nervous system is the body’s rest-and-restore mode. It’s where healing becomes possible.

When you activate the relaxation response (or parasympathetic nervous system), your system shifts into balance:

• Your blood pressure lowers
• Your heart rate steadies
• Your digestion improves
• Your immune function strengthens
• Your body begins to repair and restore

This is the state we want to spend more time in.

So the question becomes: How do we get there—consistently and naturally?

Meditation: The Antidote, Not Just the Accessory

The answer is simple and profound: meditation.

Regular meditation has been shown to:

• reduce anxiety and depression
• lower blood pressure and heart rate
• decrease inflammation
• boost immunity
• relieve chronic pain
• even support disease reversal

And perhaps most exciting? Neuroscience confirms that meditation literally changes your brain.

Functional MRIs show that regular practice strengthens the areas associated with memory, focus, compassion, emotional regulation—even optimism.

That’s not just inspiring—it’s empowering.

3 Instant Calm Techniques (That Really Work)

Here are three of my favorite practices to shift from stress to center—fast:

1. Conscious Breath Reset - Take three slow, intentional breaths. Let your exhale be longer than your inhale. (The exhale signals safety to your nervous system.)

3. 16 Seconds to Calm (Box Breathing) - Inhale for 4… Hold for 4… Exhale for 4… Hold for 4. Repeat 2–3 rounds. This is taught to first responders for a reason—calm minds make better decisions.
4. Alternate Nostril Breathing - A yogic technique that balances both brain hemispheres. Gently energizing, deeply centering. Here’s how: Gently close your right nostril with your thumb and inhale slowly through your left nostril. Then close your left nostril with your ring finger, release your right nostril, and exhale through the right—continue alternating sides for several rounds, always inhaling through one nostril and exhaling through the other.

And here’s the simplest one of all:

Catch yourself breathing.
Notice it. Bring awareness to your inhales and exhales.
Perhaps, whisper, “thank you.”

Coming Up in Part 3…

In the final part of this series, we’ll explore joy—not as something you wait for, but something you choose.

We’ll talk about the “Ain’t It Awful Club,” the power of gratitude, and why I believe aging as decline is optional.

Because joy is not only ageless.
It’s available—right now.

With love,
Liz 💛