In recent months I have received more and more in my clinic Women reporting the same combo: exhaustion, “knot” in the stomach, abdominal distension, allergies that come out of nowhere or exams already flirting with autoimmunity. And I confess: I also see myself in this mirror — two small children, two businesses, taking care of the house, training, jiu-jitsu and studies… all this trying not to push their own health to the end of the list. It was from this experience (clinical + personal) that this text was born.
But first I need you to understand what happens to our body when we have our nervous system in a sympathetic or parasympathetic way. Both are indispensable for action and rest or stress and repair. I like to play that are two gears that our car (body) has!
two body marches — the metaphor of the “car sensors”
| body march | Analogy (car sensors) | What does it do physiologically | when should i call | If it stays on 24/7… |
|---|---|---|---|---|
| Nice “Fight or Escape” | the light of gasoline It lights up, the engine heats up and the panel screams “Stop it now!” “But you step even deeper, have a double coffee and follow at full speed. | • Accelerates beats • Glucose rises • Directs blood to muscles • Suspends digestion | real danger situations, sports events, short peaks of performance | High blood pressure, chronic inflammation, poor digestion, anxiety, fatigue |
| parasympathetic“Rest & Digest” | It’s the strategic stop at the gas station: brake, fill the tank, complete the radiator water and let the engine cool down. | • Decreases heart rate • Activates digestion and absorption • Repairs tissues • Balances immunity and hormones | During meals, sleep, moments of security and recovery | Efficient regeneration, sustained energy, regular intestine, stable mood |
Moral of the story: When we ignore these internal “sensors” and live only with our foot on the accelerator, the engine overheats. Switch between accelerating and doing pit-stops Conscious is the basis of any extra intervention.
high autoimmunity – Autoimmune diseases already affect ~10% of the population and continue to grow, especially among women.
overloaded hpa axle – Constant peaks of cortisol deregulate cytokines, worsen inflammation and mess up sleep.
Misaligned intestinal-brain-brain axis – Low vagal tone + dysbiosis = reflux, gas, irritable bowel syndrome.
Postpartum Vulnerable – Hormonal oscillations added to sleep deprivation raise inflammatory markers and the risk of postpartum depression.
5 habits validated by science to slow down (and improve digestion)
I like mini habits that are practical to be fitted into the routine. And intuitively you will test and prefer the ones that are good for you. I, for example, need outdoor morning walks with my dog. do me very well.
And he knew that 5 to 10 min of natural light early on aligned the circadian rhythm (our biological clock), favoring a healthy peak of cortisol in the morning and improve sleep — a silent pillar of digestion and immunity. Here we have 5 habits with your scientific evidence and mechanisms, as well as how to fit into your reality:
| Habit | KEY EVIDENCE | How to fit on a busy day |
|---|---|---|
| Diaphragmatic respiration 4 s × 6 s | Meta-analyses show a drop in cortisol and the perceived stress after a few weeks. | 5 min still in bed or stop at the traffic light. |
| HRV biofeedback | 4 weeks of breathing + APP reduced TNF-α (inflammatory marker). | 3 min between meetings (breathwrk® or “breathing” from Apple Watch). |
| breath only through the nose | Reduces diastolic pressure and increases parasympathetic influence on HRV. | Close your mouth while driving or washing the dishes. |
| Yoga / Conscious Stretching | 8 Hatha Yoga online classes relieved IBS symptoms (irritable bowel syndrome). | 10 min of flow Take it after putting the children to sleep. |
| genuine social connection | Studies show that more social support ↔ lower C-reactive protein (inflammation marker). | WhatsApp audio for a friend or 20 s hug on the partner. |
How to put into practice
- Micropause before email: Take 5 slow breaths, with the exhalation even slower.
- Conscious transit: Breathe through your nose.
- 5 min daily elongation: Better done than perfect.
- Real support network: Combine a date with your friend who likes it very much!
essential references
- guan sy et al. Autoimmune Disorders: Incident and Co-Occurrence. the lancet 2023.
- Harvard Health Publishing. understanding the stress response. 2024.
- Foster Ja, McVey-Neufeld Ka. Stress and the gut–brain axis. physiol rev 2023.
- Drexhage ha et al. Immune Dysregulation in Postpartum Mood Disorders. Expert Rev Clin Immunol 2025.
- Hopper si et al. Deep Breathing Lowers Cortisol and Inflammmatory Markers. front psychol 2024.
- Lehrer PM et al. Slow-paced breath + HRV Biofeedback Decreases TNF-α. psychophysiology 2023.
- watso jc et al. nasal breathing increases parasympathetic activity. am j physiol 2023.
- Evans s et al. Virtual Hatha Yoga for IBS: RCT. J Clin Gastroenterol 2023.
- Yamamoto M et al. Workplace Social Support and CRP. Brain Behav Immun 2024.
From busy woman to busy woman: Choose one of these habits and start today. Then tell me here in the comments how it went — let’s go together to create space to breathe, digest and live more lightly!
o3