The Flip Side of Stress: Your Body’s Most Powerful Pharmacy

Imagine this:

It’s another Monday morning. The alarm goes off, and you’re already mentally running through the day ahead. You get the kids ready—coordinating lunches, missing socks, and last-minute reminders—while trying to make time for a quick coffee. Somehow, you’re out the door, balancing a million things in your mind while glancing at a to-do list that seems longer than yesterday’s. The emails pile up, meetings run back-to-back, and just when you think you’ll catch a breather, the afternoon slump hits. You push through, barely catching a moment to pause. Sound familiar?

For so many of us, this constant go-go-go becomes the norm. It’s like we’re stuck in a never-ending loop of stress and high alert, moving from one task to the next with no time to truly breathe. Our brains are constantly firing off “fight or flight” signals, telling our bodies to stay tense and ready for action. And while this helps us power through the day, it’s exhausting. We’re left feeling burnt out, anxious, and like we’re just surviving rather than truly living.

But here’s the part we don’t hear about enough: Do you know what’s on the flip side of stress?

Just beyond the “fight or flight” response lies a completely different state of being—one that’s calm, healing, and deeply restorative. It’s called rest and digest, and it’s governed by the parasympathetic nervous system, your body’s very own natural pharmacy. When we’re able to access this state, the body becomes its own healer, releasing serotonin, oxytocin, endorphins, immune boosters, and even natural pain relievers.

Sounds amazing, right? But if this state is so beneficial, why aren’t we all living in it more often?

For busy women juggling work, family, and everything in between, finding time to slow down can feel impossible. But here’s the good news: It doesn’t require hours of meditation or a drastic routine change. There are simple ways to tap into this “rest and digest” mode that fit seamlessly into a busy lifestyle.

Let’s dive into a few practical, realistic ways you can access this powerful part of your nervous system—without adding more stress to your already full day.

So here’s the million-dollar question: How do we tap into this “rest and digest” mode, especially when life feels too hectic to slow down?

Why the Rest and Digest State Is a Game-Changer

When we shift from stress mode into relaxation, our body and mind have the chance to reset, repair, and restore. Think of it as hitting “refresh” on your computer, but for your entire being. That’s when the healing kicks in. You get improved digestion, better hormonal balance, less pain, and a stronger immune response—all things we want but often feel are out of reach.

The amazing thing is that we can access this state more often, even within a busy lifestyle. We don’t need hours of meditation or a 10-step wellness routine. Here are some simple, realistic ways to integrate more relaxation into your day.

1. Breathe, but Keep It Simple

Most of us don’t breathe to our full capacity. And here’s the thing: Just a few deep, intentional breaths can instantly bring your body into a more relaxed state. This isn’t about setting aside time for a full breathwork practice—simply try this:

Tip: Take three deep belly breaths before starting any task. Close your eyes if you can, breathe in slowly, let your belly expand, and exhale just as slowly. It takes less than a minute, but it signals your nervous system that it’s okay to slow down.

Why it works: Deep breathing tells your brain to relax, lowering cortisol levels and inviting the parasympathetic system to kick in.

Click here to practice a short breathing routine with me.

2. Add Gentle Movement, Even for a Few Minutes

You don’t need a full workout to reset. Gentle movements—like shoulder rolls, a quick stretch, or a few yoga poses—can help move stress out of your body without requiring a trip to the gym.

Tip: Set a reminder to take a two-minute movement break every hour. Do some light stretches at your desk, or if possible, take a quick walk outside. Even a little bit goes a long way.

Why it works: Movement helps release pent-up energy, making it easier to relax afterward.

Here is a short movement practice to help you relax.

3. Embrace the “Shake, Tap, and Breathe” Technique

This one is a bit of a favorite of mine because it combines elements of movement and breath in one go. Just as it sounds, this involves gently shaking out your hands, tapping lightly along your arms and shoulders, and then taking a few calming breaths. It’s simple, quick, and surprisingly effective for releasing tension.

Tip: Try this when you’re feeling overwhelmed. Stand up, shake out your hands and arms, gently tap your shoulders, and take three deep breaths. It’s a great way to reset when things start to feel like too much.

Why it works: This technique disrupts stress patterns in the body, inviting a sense of calm and letting your nervous system know it’s safe.

You can also watch how to do this here.

4. Prioritize a 5-Minute Evening Wind-Down

I know evenings can be full of responsibilities, but a quick evening wind-down can be life-changing, even if it’s only five minutes. Instead of scrolling or rushing through your to-do list, take a few minutes to breathe, relax, or even lie down with a guided relaxation (I have one here if you’re curious!).

Tip: Try a foot massage before bed with a little oil. Rub gently for a minute or two on each foot. This isn’t just relaxing—it’s grounding and signals your body that it’s time to unwind.

Why it works: Calming rituals before bed shift you into relaxation mode, setting you up for a better night’s sleep and making it easier to activate “rest and digest” the next day.

5. Practice “Mini Breaks” Throughout the Day

Sometimes we’re so busy that we don’t realize we’re in stress mode. That’s why taking “mini breaks” is so effective. It’s about catching yourself in those stressed moments and resetting in small ways.

Tip: Use moments like waiting in line, sitting in traffic, or making a cup of tea to take a mini mental break. Bring your attention to your breath or do a quick stretch. Even just 15 seconds can help bring you back to the present.

Why it works: These mini breaks disrupt the constant flow of stress, allowing your nervous system a moment to recalibrate.

6. Practice Relaxation (Savasana)

It might sound counterintuitive, but relaxation takes practice. Just like any other skill, getting comfortable with stillness can feel challenging, especially when we’re used to being on the go. This is where Savasana, becomes so powerful. In this simple pose, you lie flat on your back, close your eyes, and allow the body and mind to fully let go.

Tip: Take a few minutes to practice Savasana at the end of your day, or whenever you feel tension creeping in. If you’re not sure where to start, I’ve created a short guided Savasana practice for you—click here to try it out.

Why it works: Savasana helps the nervous system shift into “rest and digest,” allowing your body to release stress, lower blood pressure, and boost your immune system. Over time, regular relaxation practice can improve sleep, reduce anxiety, and even enhance focus.

Final Thoughts

Here’s the funny part: It might feel uncomfortable to relax at first! We’re so used to being “on” all the time that slowing down feels strange. But like any new habit, it just takes practice. The more you allow yourself to tap into this rest and digest state, the more natural it becomes.

So, why not give it a try? Even just one or two of these tips can make a difference. And as we move into these last few months of the year, let’s aim to feel calm, centered, and ready to take on whatever comes our way—by tapping into our most powerful, natural pharmacy.