Adrenaline (also known as epinephrine) and cortisol play crucial roles in the body’s stress response and regulation of energy levels. Adrenaline increases heart rate, breathing and other physiologic responses to prepare the body for “fight or flight.” A dysregulated nervous system can trigger a fight-or-flight response even when no real danger is present, which correlates to mental health conditions like anxiety and panic attacks and physical health issues involving hormonal imbalance or weakened immune functioning.

Cortisol mobilizes energy by converting stored carbohydrates, fats and proteins into glucose, making energy readily available for the body to use in response to stressors. Chronic stress and chronic pain can lead to prolonged high-cortisol levels, which can increase cravings for sugary and fatty foods and contribute to high blood pressure, cognitive burnout and other health issues.

Just as exposure to stress isn’t inherently good or bad, the effects of these stress hormones can be beneficial or detrimental to health, depending on regulation and timing. You can leverage adrenaline and cortisol to your benefit to enhance performance and resilience by using short-term stressors like cold water exposure or intense exercise to increase energy, alertness and focus before a cognitively demanding task.

Regulating the nervous system is about enhancing one’s ability to manage stress and emotions effectively, and involves managing the autonomic nervous system (ANS) and its reflexive stress response, which is responsible for controlling bodily functions like heart rate, digestion and respiratory rate. Adopting a mindset that views stress as enhancing — rather than debilitating — can positively influence your body’s response to stressors. Studies suggest that when you perceive stress as beneficial, you are more likely to handle stressful situations better. 

There are several protocols that can be incorporated into your daily routine to regulate your nervous system, such as exercise, physiological sighs and meditation. These protocols can be used in real time when experiencing a stress response to return your nervous system to a state of alert yet calm. You can build long-term resilience to stress by practicing these same protocols during exposure to controlled stressors (like cold exposure, intense exercise or exposure therapy). Overcoming small stressors can serve as a reward system, reinforcing your sense of accomplishment and resilience, preparing you for larger challenges in the future.

Breathing plays a crucial role in regulating the nervous system. It serves as a bridge between the conscious and subconscious control of your body, allowing you to self-regulate your physiological state by managing your breath. Prolonged periods of sitting and focusing on a computer screen throughout the day can lead to shallow breathing patterns, which can negatively impact energy levels and cause feelings of anxiety. Taking breaks to practice deep breathing can reenergize the mind and body.

There are specific techniques like the physiological sigh (also referred to as cyclic sighing when repeated for multiple breaths), which can rapidly reduce stress and calm down the nervous system. This involves taking two inhales through the nose followed by a long exhale through the mouth, using the interaction between the sympathetic nervous system (arousing) and parasympathetic nervous system (calming) branches of the autonomic nervous system to control your heart rate and induce calmness. Additionally, the rhythm of your breathing significantly affects heart rate — longer exhales generally lower heart rate and promote relaxation, while quick, frequent inhales (used in the Wim Hof Method) increases heart rate and alertness. 

Breathing exercises are powerful tools for nervous system regulation as they allow you to modulate physical and emotional states through conscious breath control.

In neuroscience, the distinction between “good” stress and “bad” stress lies in how it affects us psychologically and physiologically, depending on the nature of the stressor and one’s subjective perception of it. Good stress, often referred to as “eustress,” occurs when a stressful experience is seen as a manageable opportunity for growth and is energizing and motivating — even if not especially enjoyable. Bad stress, or "distress," occurs when a stressor is seen as overwhelming and triggers a threat response. 

On the podcast, professor and psychology researcher Dr. Alia Crum, discussed the research on “physiological toughening,” which suggests that stress can activate anabolic hormones, which helps build muscles and neurons, thereby facilitating growth and learning. Her studies further indicate that viewing stress as a challenge — rather than a threat — can result in enhanced performance and improved sense of well-being. 

Of course, there are major life events that are inherently distressing, like job loss or the death of a loved one. Stress becomes harmful to your health when it is chronic and felt over extended periods without relief, so in these situations, finding activities for self-care that can provide even temporary stress relief can give your nervous system time to return to homeostasis — whether it’s a brief mindfulness meditation, walk in nature or spending time with people you care about.