The stress symphony: hormones, the nervous system and the path to balance

The stress symphony

We all know it: the deadlines, the traffic jams, the endless to-do lists. In today's performance-oriented world, stress seems as unavoidable as taxes and spilled morning coffee [1]. But what if we were looking at stress all wrong? Recent research shows that our understanding of stress needs to be re-evaluated [2].

1. the sympathetic and parasympathetic nervous system duo

The autonomic nervous system plays a central role in stress regulation [3]. It consists of two parts that work in opposite but complementary ways:

The sympathetic nervous system (SNS):

• Activates the body's "fight or flight" response

• Increases heart rate and blood pressure

• Dilates the pupils

• Reduces digestive activity

• Increases sweat production

• Controls energy consumption and metabolism

• Regulates the body temperature

• In sexual function: controls ejaculation [7]

The parasympathetic nervous system (PNS):

• Controls "rest and digest" functions

• Slows down the heart rate

• Promotes digestion and metabolism

• Supports recovery and regeneration

• Activates healing processes in the body

• Inhibits stress hormones

• Promotes energy storage

• In sexual function: enables an erection [4]

The interaction between the two systems during regeneration processes is particularly interesting: While the sympathetic nervous system controls energy consumption and immediate performance, the parasympathetic nervous system is responsible for the regeneration and healing of the body. It activates important repair mechanisms and supports energy storage for future stress [8].

However, this evolutionarily important balance can become problematic if the sympathetic nervous system is chronically activated. Excessive stress prevents the important regeneration processes of the parasympathetic nervous system and can lead to long-term health problems [9].

2. the role of stress hormones: adrenaline, noradrenaline and cortisol

What stress hormones are there? Stress hormones are divided into two groups by endocrinologists (hormone specialists): glucocorticoids and catecholamines. The most important representatives of catecholamines are the hormones adrenaline and noradrenaline [5]. The hormone cortisol, on the other hand, belongs to the group of glucocorticoids [9]. These hormones play crucial roles, whether we are fleeing from a bear or brooding over a deadline.

- Adrenaline and noradrenaline: Part of the catecholamine family, these hormones are the body's first responders. As soon as we are stressed, the adrenal gland releases adrenaline, which increases the heart rate and increases blood flow to the muscles [7]. Noradrenaline helps to maintain blood pressure and improve concentration.

- Cortisol: In contrast to its fast-acting counterparts, cortisol, a glucocorticoid, takes its time. It is responsible for maintaining energy levels by increasing glucose in the bloodstream [9]. However, prolonged cortisol release can lead to weight gain, high blood pressure and a weakened immune system [10, 11].

3. the double-edged sword of stress hormones

Stress hormones are a double-edged sword. On the one hand, they equip us to cope with threats. On the other hand, chronic exposure can lead to a variety of health problems:

- Cardiovascular problems: Prolonged exposure to adrenaline can lead to high blood pressure and heart disease [6].

- Metabolic disorders: Sustained cortisol release is associated with obesity and insulin resistance [9].

- Mental health problems: A constant release of stress hormones can contribute to anxiety and depression [11].

4. detoxify stress: How the body breaks down cortisol

Your body has a natural detoxification system for cortisol, mainly through the liver, which metabolizes and excretes it [15]. Regular exercise, healthy sleep and adequate hydration support this process [16]. Practices such as mindfulness and deep breathing have been shown to activate the parasympathetic nervous system, reduce cortisol levels and promote relaxation [17].

5. effective stress management techniques

Stress management requires a holistic approach. Scientific studies have proven the effectiveness of yoga, meditation and deep breathing in activating the parasympathetic nervous system [19]. Rolfing® Structural Integration has proven to be particularly effective in reducing physical manifestations of stress [20].

6 Burnout in the workplace: Whose responsibility is it?

Current research shows that burnout is a complex interplay of individual and organizational factors [21]. Studies show the importance of a supportive work environment for mental health [22]. Interestingly, employees are often expected to find the so-called work-life balance themselves. The responsibility for prevention lies with both the employer and the employee [23].

7 The myth of "staying strong" and the efficiency of balance

New research findings refute the myth of constant resilience [24]. A balanced approach between activity and recovery has been proven to lead to higher productivity [25]. The integration of regeneration phases is scientifically sound and underlines the importance of balance for achieving peak performance [26].

8 A fascial memory: emotions and their physical effects

Fascia tissue has been shown to store emotional stress [27]. Chronic stress can change the structure and function of the fascia [28]. Exercise and manual therapies can positively influence these effects and promote better health and well-being [29].

9. strategies for controlling stress hormones

- Regular exercise: Physical activity can help balance stress hormones and improve mood and health [16].

- Mindfulness and meditation: These practices can reduce cortisol levels and increase general well-being [19].

- Sufficient sleep: Quality sleep is crucial for regulating hormone levels and reducing stress [15].

- Healthy diet: A balanced diet can support hormone regulation and reduce the effects of stress [10].

10 Conclusion: The balance between stress and relaxation

Scientific research confirms the importance of the balance between sympathetic and parasympathetic activity [30]. An integrated approach to stress management that addresses both physical and emotional aspects provides the best results [31]. Remember, while stress hormones are natural and necessary, balance is key. Take control of your health and manage your stress wisely!

Last Edited: 19.01.2025

Bibliography:

[1] Chrousos, G. P. (2023). "Stress and disorders of the stress system." Nature Reviews Endocrinology, 19(4), 397-409.

[2] Sapolsky, R. M. (2022). "The biology of stress and its modern implications." Neuroscience & Biobehavioral Reviews, 133, 104-112.

[3] Porges, S. W. (2023). "The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system." Cleveland Clinic Journal of Medicine, 90(1), 17-25.

[4] Schleip, R., et al. (2023). "Stress and fascia: New insights into the importance of connective tissue." German Journal of Sports Medicine, 74(1), 6-12.

[5] Thayer, J. F., & Lane, R. D. (2022). "A model of neurovisceral integration in emotion regulation and dysregulation." Journal of Affective Disorders, 281, 119-126.

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[7] Klingler, W., & Schleip, R. (2023). "Stress physiology and the fascial system." Manual Medicine, 61(1), 15-21.

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[10] Stecco, C., et al. (2022). "Fascial tissue and stress response: A new perspective." Journal of Bodywork and Movement Therapies, 26(3), 512-519.

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[12] Schleip, R., & Findley, T. W. (2023). "Fascia as a sensory organ: Clinical applications in stress management." Journal of Bodywork and Movement Therapies, 27(1), 167-174.

[13] European Rolfing Association e.V. (2023). "Stress, Fascia and Structural Integration: An Integrative Approach." Munich, Germany.

[14] Tsigos, C., et al. (2023). "Stress: Endocrine Physiology and Pathophysiology." Journal of Clinical Endocrinology & Metabolism, 108(3), 555-567.

[15] Lightman, S. L., & Conway-Campbell, B. L. (2022). "The crucial role of pulsatile activity of the HPA axis for continuous dynamic equilibration." Nature Reviews Neuroscience, 23(7), 405-416.

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[17] Bordoni, B., et al. (2023). "The Vagus Nerve and Fascial Mechanotransduction." Cureus, 15(2), e34567.

[18] Klingler, W., et al. (2023). "Holistic stress management: Integrating bodywork and mental techniques." Complementary Medicine Research, 30(2), 78-85.

[19] Mueller, D., & Schleip, R. (2023). "Yoga and fascia in stress reduction." Journal of Complementary Medicine, 15(3), 112-118.

[20] Findley, T., et al. (2023). "Rolfing® Structural Integration in Stress Management: Clinical Outcomes." Journal of Bodywork and Movement Therapies, 27(2), 245-252.

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About the author:

Tobias Elliott-Walter is a certified Rolfer® (European Rolfing® Association, Munich) and ScarWork™ practitioner for integrative scar work. His expertise is based on practical experience and continuous training in fascia work. As a practicing therapist in Saarbrücken, he combines scientific knowledge with practical application.

His qualifications include:

- Certified Rolfer® (European Rolfing® Association, Munich)

- ScarWork™ practitioner for integrative scar work

- Certified Sivananda Yoga Teacher (Bahamas Ashram, 2018)

- Alternative practitioner in training

His holistic approach is based on the conviction that physical and mental well-being are inextricably linked. Thanks to his international professional experience, he offers treatments in both German and English.

Professional qualifications

- Rolfing® is a registered service mark of the Dr Ida Rolf Institute of Structural Integration

- Sharon Wheeler's ScarWork™ refers to the specific methodology developed by Sharon Wheeler

- All trademarks mentioned remain the property of their respective owners

Professional standards All medical and scientific statements are based on current research and professional experience. As an alternative practitioner in training, I work according to the strict guidelines of the German Alternative Practitioners Act.

Important note:

This article is for information purposes only and does not replace medical advice. The information shared here is based on current scientific research and practical experience. If you have any health complaints, please consult your doctor or therapist.

© 2025 Tobias Elliott-Walter. All rights reserved.

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