Stress management

Chronic stress isn't just a psychological nuisance: it redirects our biological resources. When it becomes constant, the body goes into "survival mode," to the detriment of sleep, digestion, and cellular repair. Understanding these mechanisms means regaining the ability to shift to a safe place where regeneration is possible. With Vāhana , the mind and nervous system become levers of longevity.

1. The three states of the autonomic nervous system

Our nervous system isn't binary; it moves between multiple states. Normally, it oscillates between action and rest. But when faced with repeated stress, it can become disrupted.

We can then distinguish three main scenarios:

- survival mode , with a friendly activation that prepares you to flee or fight,

- hyper-activation mode , where cortisol and adrenaline saturate the body, causing insomnia, anxiety and digestive disorders,

-extinction mode , a sort of general shutdown: extreme fatigue, emotional disconnection, apathy.

On the other hand, there is a state of security , dominated by the parasympathetic: smooth digestion, deep sleep, creativity and cellular repair.

👉 Vāhana Key : Longevity depends on our ability to regularly return to this safe mode, where regeneration is possible [3].

2. How to regulate your nervous system in a modern world

Our daily lives are saturated with invisible micro-stresses: notifications, noise, artificial light, cognitive overload. The role of modern practices is to send safety signals to the body.

+ Regenerative breathing : Cardiac coherence balances cortisol, 4-7-8 breathing acts as an emergency brake, and physiological sighing (popularized by Andrew Huberman) reduces amygdala activation.

+ Meditation and mindfulness : Ten minutes a day is enough to reshape the brain and reduce anxiety.

+ Sound baths & hot baths : vibrations of Tibetan bowls or heat of a hot bath, two ways to induce a deep parasympathetic state.

+ Light and sunshine : Blue light in the evening blocks melatonin, while morning sunlight synchronizes dopamine, serotonin and circadian rhythm.

+ Diet and microbiota : complex carbohydrates combined with tryptophan nourish serotonin, magnesium and theanine support GABA, and fermented foods diversify the microbiota, strengthening emotional resilience [5].

👉 Vāhana Key : These daily micro-practices tell the body: “you are safe, you can repair yourself” .

3. Sport and stress: ally or enemy?

Exercise is a form of stress, but a useful form: hormesis. In the right dose, it strengthens nervous flexibility and cortisol regulation. In the wrong dose, it maintains a state of alertness.

One study found that chronic stress can reduce life expectancy by an average of 2.8 years [1]. Conversely, physical activity is one of the most powerful ways to regulate insulin, reduce cortisol, and improve longevity [5].

+ Beneficial : zone 2 (brisk walking, gentle cycling), yoga, mobility, outdoor activities that combine oxygenation and sunlight.

+ Deregulating : Repeated HIIT without recovery, overtraining, extreme competitions.

For example, an 8-week aerobic exercise program significantly improves insulin sensitivity and cardiovascular performance, much more than a 4-week program [2].

👉 Vāhana Key : Sport is not an outlet but a tool for regeneration , to be balanced with recovery, sleep and nutrition.

4. Traditional Perspectives

Ancient traditions have always placed stress management at the heart of vitality. They offer us concrete tools to understand and calm the nervous system.

Traditional Chinese Medicine (TCM)

Stress = Qi stagnation : Emotions block the flow of vital energy, especially in the liver. This can manifest as irritability, digestive problems, or muscle tension.

Role of the liver : A pivotal organ in TCM, it is linked to the regulation of Qi and emotional flow. When it is “congested,” stress and anger dominate.

Corrective practices : Qigong and Tai Chi streamline energy and promote a return to calm. Abdominal breathing anchors and stabilizes the nervous system.

Acupressure points :

Yongquan (under the sole of the foot) → promotes grounding, calms the mind.

Shenmen (wrist crease) → calms anxiety, promotes sleep.

👉 In TCM, calming stress means restoring the fluidity of Qi and harmonizing the liver, to prevent energy from becoming blocked and eroding vitality.

Ayurveda

Stress = prana imbalance : vital energy circulates poorly, disrupting the mind and emotions. Ayurveda seeks to restore this balance according to the dominant dosha.

Vata : Anxious and restless, he regains his balance through stable routines, warm oil massages and gentle yoga.

Pitta : Prone to anger and overwork, it calms down with refreshing exercises, pranayama, meditation and a gentler diet.

Kapha : Prone to apathy, he regains his energy through dynamic activities and a light, spicy diet.

Ultimate goal : to preserve Ojas , the subtle essence of vitality, which is depleted when stress becomes chronic.

👉 In Ayurveda, the key is adaptation: each constitution has its vulnerabilities and its solutions. Stress is an energy imbalance that is corrected through personalized practices to protect Ojas, synonymous with longevity.

5. Sleep and stress: a vicious circle to break

Chronic stress is one of the most powerful enemies of deep sleep. When cortisol remains elevated in the evening, it inhibits the secretion of melatonin, making it difficult to fall asleep. The resulting sleep debt, in turn, worsens cortisol regulation and perpetuates anxiety [4]. It's a vicious cycle that accelerates biological aging [3].

What science tells us:

People under chronic stress have a significant reduction in deep and REM sleep phases.

Poor sleep quality can increase basal cortisol levels by up to 37% the next day (Spiegel et al., Lancet , 1999).

Chronic stress can reduce life expectancy by approximately 2.8 years [1].

Practical keys for Vāhana:

Stable evening routine : turn off screens 60 minutes before bedtime, create a calming ritual (infusion, hot bath, 4-7-8 breathing).

Circadian alignment : natural light in the morning, complete darkness at night.

Natural supports : magnesium, L-theanine, adaptogens like ashwagandha, known to improve both stress and sleep.

👉 Vāhana Key : Working on stress is about optimizing sleep. And improving sleep is about regulating stress. The two are inseparable for building longevity.

6. Microbiota and stress: the gut-brain axis

Stress isn't just experienced in the brain: it also alters the gut's microbial ecosystem. In turn, this microbiota imbalance amplifies anxiety, disrupts hormonal regulation, and weakens emotional resilience.

What the research shows:

Chronic stress reduces bacterial diversity and promotes the growth of pro-inflammatory strains [3].

Some bacteria like Lactobacillus and Bifidobacterium directly produce neurotransmitters like serotonin and GABA , which are essential for relaxation.

A balanced microbiota improves heart rate variability (HRV), a key marker of nervous resilience.

Animal studies show that mice deprived of microbiota become hyper-reactive to stress, while probiotic recolonization normalizes their behavior.

Practical Vāhana Keys:

Consume prebiotic fibers (vegetables, legumes, roots) to feed beneficial bacteria.

Add fermented foods (kefir, kimchi, sauerkraut, kombucha) to boost microbial diversity.

Support with soothing plants (lemon balm, chamomile, tulsi) which also influence the microbiota.

Limit refined sugar and alcohol, which feed pro-inflammatory strains.

👉 Vāhana Key : Relieving stress also means nourishing your microbiota. And protecting your microbiota means strengthening emotional and cognitive resilience.

7. Natural supports

Plants and nutrients act as nerve stabilizers.

Adaptogens : ashwagandha (cortisol balance), rhodiola (mental resilience), tulsi (clarifies the mind).

Infusions : lemon balm, chamomile, passionflower, all linked to GABA activation.

Nutrients : Magnesium bisglycinate to release tension, L-theanine for calm alertness.

8. Vāhana anti-stress routine

Moment Practical Benefits
Morning Sun + breathing 4-7-8 Circadian reset, lower cortisol
Noon Mindful walking without a phone Dopaminergic recharge, refocusing
Evening Hot bath + meditation + Tulsi infusion Parasympathetic activation, deep sleep

9. Recommended Reading and Resources

Dave Asprey — Smarter Not Harder (2023)
The father of biohacking offers strategies for reducing “biological noise”: toxins, artificial light, cognitive overload. The book teaches how to achieve maximum results with minimal time and effort, using the principles of hormesis and scientifically validated hacks.

Andrew Huberman — Huberman Lab Podcast (2021–present)
A neuroscientist at Stanford, Huberman explains the brain's mechanisms related to stress, sleep, dopamine, and light. His episodes detail concrete tools (breathing, morning light, daily habits) for regaining control of the nervous system.

Jon Kabat-Zinn — Wherever You Go, There You Are (1994)
A mindfulness classic, Kabat-Zinn demonstrates how meditation can be integrated into every moment of life, even in the midst of modern chaos. Accessible, practical, and evergreen, it helps calm the mind and develop a grounded presence.

Deb Dana — Polyvagal Theory in Therapy (2018)
This book popularizes Stephen Porges's polyvagal theory and explains how our nervous states (alert, extinction, security) influence emotions, behaviors, and relationships. A reference for understanding why stress "cuts us off" and how to return to security.

Emma Seppälä — The Happiness Track (2016)
A Yale professor, Seppälä demonstrates that resilience, compassion, and stress management are not “soft skills” but levers of performance and longevity. She offers strategies validated by positive psychology and neuroscience.

10. Scientific references

[1] University of Florida, 2025. Stress and Life Expectancy: How Does One Impact the Other? online.aging.ufl.edu
[2] Sellami et al., 2025. Eight-Week Aerobic Training Improves Insulin Sensitivity and Cardiovascular Performance in Young Women . Scientific Reports , Nature.
[3] Polsky et al., 2022. Stress-Induced Biological Aging: Oxidative Stress and DNA Repair . PMC .
[4] Noordam et al., 2012. Serum Cortisol and Perceived Age . Psychoneuroendocrinology , Elsevier.
[5] PMC, 2017. Effect of Physical Activity on Insulin Resistance and Inflammatory Markers in Type 2 Diabetes .

FAQ

How do I know if I'm in survival mode?

Constant tension, light sleep, disturbed digestion, excessive vigilance.

And in extinction mode?

Extreme fatigue, emotional disconnection, loss of motivation.

What is the first step to get out of it?

An immediate safety signal: 4-7-8 breathing, warm bath, natural light, mindful walking.

Is stress always negative?

No. Acute stress can boost adaptation, performance, and even immunity. It's chronic, constant, and unresolved stress that damages tissues, disrupts hormones, and accelerates aging.

Do breathing techniques have a real scientific effect?

Yes. Several studies show that practices like cardiac coherence or 4-7-8 breathing reduce cortisol, activate the vagus nerve, and promote balance in the autonomic nervous system.