How to recognize the signs and reset with breath and gentle movement

The first thing I notice is my breath—shallow, high in my chest. My thoughts start racing, but I don’t always catch it; years of rumination trained me to call this “normal.” In that headspace, real and perceived threats blur together.

Then my body tells the truth: muscles tighten, joints ache (especially my forearms and hands), a lump rises in my throat/upper chest, my stomach gets bloated and tender, and sleep suffers. If I keep pushing past the signals, fatigue sets in.

Does any of this sounds familiar? For years I thought this was just my normal. But it turns out many of us live this way without realizing our body is stick in stress mode. 

This is how the body reacts when stuck in a trauma or extended stress response.

Remember when Toyota Priuses had that issue where the gas pedal would get stuck to the floor and drivers couldn’t slow down? That’s exactly what a stuck stress response feels like.

In a healthy system, the gas pedal works: we press down when we need energy and ease off when the danger passes. But when it’s stuck, it’s like being behind the wheel, pressing the brakes, and the car won’t respond. The body just keeps speeding forward, even though the threat is gone.

How do we pull ourselves out of this response? 

Step 1 Recognize What’s Happening

The sooner we notice we’re in a stress response, the easier it is to interrupt it. Here’s why:

• The body releases a cascade of hormones — first adrenaline, then cortisol. Catching it early takes far less time and energy than trying to stop it later.
• Every time we get swept away, it reinforces the neural networks for rumination, bracing, and hypervigilance.
• Cortisol and muscle tension take time to return to baseline.
• Rumination and catastrophic thinking feed on themselves — the longer we stay with them, the harder they are to stop.

Step 2 Rethink The Work Harder Mindset

We live in a no-pain-no-gain culture. The message is everywhere: If it’s not working, do more. Work harder. My dad even has a banner in his gym that reads, “Nobody cares. Work harder.”

There’s a time and place for that mindset. But when we’re stuck in a stress response, pushing harder can make things worse.

Here’s why: intense exercise (CrossFit, HIIT, heavy training) mirrors the same chemistry as stress. Both flood the body with adrenaline and cortisol. If your nervous system is already in overdrive, adding more of these hormones often leads to exhaustion, inflammation, and slower recovery – even if you’re working hard with the best intentions. 

Even low-level, ongoing stress combined with hard training can overload the system — leading to the same cycle of fatigue, soreness, and frustration. Overtraining isn’t just physical; it’s also your nervous system calling out for relief. 

“Your body already holds the wisdom to heal. When you listen to its signals, you create the space to soften and reset”

Step 3a Choose Movement that Restores

Typically, people stuck in a stress response drift between two states: low-level discomfort that feels “normal” and alarm-bell intensity that can’t be ignored. Once things calm down, they dive back into the same routine — and the cycle continues.

The path to healing looks different. It means honoring what the body is really asking for: presence, gentleness, and grace.

Restorative practices can make a profound difference as your nervous system recovers:

• Yin or restorative yoga: Gentle, nourishing poses with longer holds that invite relaxation and release stuck tension.
• Stretch routines: Simple daily stretches for the neck, shoulders, spine, and hips. Even 10 minutes can shift how you feel.
• Corrective/activation exercises: Targeted moves to strengthen weak muscles, improve mobility, and support posture.

If your system is deeply depleted, start with stretching, and add corrective work slowly. Even small movements can feel surprisingly taxing when the body is asking for rest. And that’s okay, honoring that signal is part of the healing process. 

Use Breath as Your Anchor

Breath is the most accessible tool for calming a stuck nervous system. Under stress, breathing becomes shallow and rapid. By slowing it down — inhaling into the belly, then extending the exhale — we send a powerful signal of safety to the body.

Pairing intentional breath with gentle movement deepens the effect. Together, they create space for the body to soften, reset, and gradually shift out of survival mode.

Learning to step out of a stuck stress response isn’t about doing more — it’s about doing differently.

• First, recognize what’s happening. Catch the signs early before the cascade carries you away.
• Second, rethink the “work harder” mindset. Restoring balance means avoiding stress on top of stress.
• Third, choose practices that restore. Gentle movement and intentional breath create the conditions your body needs to recover.

Your body already holds the wisdom to heal. When you listen to its signals — and respond with presence instead of force — you create the space to soften, reset, and move forward with greater resilience.

And remember even ten minutes a day of restorative movement or mindful breathing can shift your entire state. Start there.