Completing the Stress Cycle: How Working Out Helps You Break Free

When we experience stress, our bodies activate a physical response known as "fight, flight, or freeze." This survival mechanism releases adrenaline, increases heart rate, dilates pupils, and primes our muscles for action—preparing us to confront or escape a perceived threat. While this was essential for our ancestors facing life-or-death situations, modern stressors like deadlines, traffic jams, or financial worries rarely require such physical action. Instead of running or fighting, we stay seated at our desks or in our cars, leaving our bodies stuck in a heightened state of arousal with no outlet. Over time, this unprocessed stress can contribute to burnout, anxiety, and a host of physical health problems.

The Nagoski sisters explain that to truly recover from stress, we need to "complete the stress cycle." This means signaling to your body that the perceived threat has passed and it’s safe to return to a calm, relaxed state. One of the most effective ways to do this? Physical activity.

When you engage in physical activity, you’re signaling to your body that you’ve "escaped the threat," even if the stressor isn’t a lion chasing you but rather an overflowing inbox or a demanding schedule. Movement tells your brain that it’s safe to switch off the stress response and return to a state of calm. Physical activity also triggers the release of endorphins, your body’s natural "feel-good" chemicals, which boost your mood and counteract the negative effects of stress hormones like cortisol. 

Beyond the chemical benefits, moving your body can be a form of self-expression or a chance to reconnect with yourself. Whether it’s the rhythm of running, the focus of lifting weights, or the joy of dancing, these moments of movement allow your mind and body to align, helping you process and release stress.

And the best part? It doesn’t have to be an intense workout. Even a short walk, some gentle stretching, or a quick dance session in your living room can help you break the cycle of stress and regain a sense of balance.

The next time you’re feeling stressed, try incorporating movement into your day. Whether it’s a yoga session, a fitness class, or simply taking the stairs instead of the elevator, remember that these small actions can have a big impact on your overall well-being.

At EmpowerFit HC, we’re here to help you incorporate movement into your routine in a way that feels fun and sustainable. Our group fitness classes provide not just a workout but also a sense of community and support—two additional ways to combat stress. Let’s break the cycle of stress and step into a healthier, more empowered version of ourselves.