Stress Physiology
Cortisol is often called the stress hormone. It’s produced in the adrenal glands and it is there to help us respond to emergencies, part of the ‘fight or flight’ state. It is also an anti-inflammatory – think of cortisone injections to relieve joint pain – but if we are suffering with ongoing stress, too much cortisol is produced and this leads to chronic inflammation. This is when the body is kept in a state of immune activation, despite there being no injury or illness requiring an immune response.
Symptoms
Chronic inflammation can cause a wide range of symptoms such as autoimmune disease, heart disease, digestive disorders, joint and muscle pain, sleep disturbance, skin conditions, diabetes, fatigue, depression, weight gain and vulnerability to infection. Inflammation naturally increases through the hormonal changes of the menopause, so menopausal women are particularly prone to symptoms of chronic inflammation.
Common Causes of Chronic Stress
We need short bursts of stress to get us out of bed, meet a deadline or produce our best performance, but chronic stress is damaging. Work-related pressures such as heavy workloads, lack of control or job insecurity are common triggers. Personal relationships, caregiving responsibilities or major life changes like moving house or bereavement, can also elevate stress levels. Some factors may be out of our control, such as global events, environmental pollutants or our own genetics.
Physical factors play a role too. Poor sleep, inadequate nutrition, lack of exercise and illness can all increase the body’s stress response. In today’s always-connected world, constant exposure to screens, notifications and information overload can further exacerbate feelings of tension and mental fatigue.
Stress Reduction
A healthy diet, regular exercise, adequate rest, not smoking, not drinking too much alcohol and learning ways to cope with things that stress us can all make a big difference. You might have heard of the Vagus nerve, part of the autonomic nervous system that is our internal safety gauge. It helps to shift us out of the fight-flight state and into a calmer, more relaxed ‘rest, digest and repair’ state. An easy way to stimulate the Vagus is to slow your breathing down and exhale for longer than you inhale.
Osteopathy, Pilates and Massage for Stress Relief
Osteopaths can help reduce stress in many ways, not least in being available to talk to you about your health concerns. If we feel that you need medical care or investigations we can refer you to the NHS, but we provide a sort of triage as our training and experience includes knowledge of serious conditions. We also provide continuity of care – we’ve all been here for years – and the length of our appointments means that we have time to chat about anything that you’re concerned about, rather than limiting the conversation to one or two problems.
How Osteopathic Treatment Helps
Ailis, osteopath and Pilates teacher, explains that our treatment approach works with the body’s structure to release tight muscles, improve mobility, and calm the nervous system. Techniques such as soft‑tissue work, joint mobilisation and targeted stretching help reduce tension-related pain and create more ease in everyday movement. Cranial osteopathy provides deep relaxation for body and mind.
How Pilates Supports Stress Relief
Pilates encourages mindful, controlled movement and better breathing mechanics. It can help calm the nervous system, build postural strength and reduce the physical load of daily stress. Clients notice improved energy levels, better mobility and a sense of relaxation after sessions, with the added stress-reducing benefits of exercising with a friendly social group, having an outing to look forward to and having a regular dose of fun.
Why They Work So Well Together
Osteopathy helps free up restricted areas, while Pilates strengthens and supports these improvements. Together, they create a positive cycle of less tension, better movement patterns and improved resilience.
How Massage Helps Relieve Stress
Louise, our massage therapist, reminds us that massage is a proven, natural way to support the body during times of heightened stress. One of its most immediate benefits is deep relaxation. Massage activates the “rest, digest and repair” response, helping to counteract the fight-or-flight state.
Physically, massage helps reduce muscle tension, one of the most common symptoms of stress. Tight shoulders, neck pain and lower back discomfort often result from prolonged stress and also poor posture. By improving circulation and releasing tight muscles, massage can ease pain and restore mobility.
On a chemical level, massage has been shown to lower cortisol, the body’s primary stress hormone, while increasing levels of serotonin and dopamine, neurotransmitters associated with calmness and wellbeing. This combination can improve sleep quality, reduce anxiety and enhance emotional balance.
Beyond physical relaxation, massage provides valuable mental space. Taking time out by stepping away from daily demands and pressures and allowing yourself to receive care, can help quiet racing thoughts and improve resilience to future stress. Regular massage sessions can support greater self-awareness, aid stress management and provide a stronger connection between mind and body.
Calming the Mind
Our counsellor, Adrian, has written an article on understanding sress and anxiety. He says that sometimes just being with someone else can help, perhaps enjoying a shared activity or each doing your own thing. We are social animals and our autonomic nervous system can drop out of ‘fight-flight’ and into ‘rest, digest and repair’ with the help of the company of others.
Our anxiety is often driven by feelings of being not good enough, unappreciated or rejected and this is where a therapist can help you understand and work with those uncomfortable feelings. We can’t make stresses go away but we can try and change how we respond to them.
Read Adrian’s full article here.
