Stress Is Not Abstract
The sentence “I was very stressed” seems to describe a psychological state. But stress is also an extremely concrete physiological process.
Robert Sapolsky studied the biology of stress at Stanford University for over thirty years. In his book Why Zebras Don’t Get Ulcers (2004), he highlighted the critical difference between the physiological mechanisms of acute and chronic stress: when a zebra flees from a predator, the stress response is activated, and once the threat is over, the system returns to normal. Humans, however, trigger the same stress response chronically through recurring mental scenarios. The physiological response begins but is not completed.
This unresolved response accumulates in the body.
Areas Where Stress Accumulates
Research in neuroscience and physical therapy consistently identifies the areas where stress accumulates:
Neck and shoulders (trapezius): During sympathetic nervous system activation, the “fight-or-flight” reflex pulls the shoulders upward and pushes the neck forward. Chronic stress turns this posture into persistent muscle tension.
Jaw muscles (masseter): Unconscious teeth clenching and jaw tension are among the most common physical indicators of sympathetic activation. Sleep bruxism is a nocturnal symptom of chronic stress.
Diaphragm and abdomen: Under stress, breathing becomes shallow—shifting to chest breathing. When the diaphragm remains under chronic tension, both the respiratory and digestive systems are affected.
Hip flexors (psoas): When the brain perceives trauma or a threat, the psoas muscle contracts—in preparation for the “fight or flight” response. The sitting posture typical of office life reinforces this contraction.
Peter Levine and the Unfinished Response
Peter Levine’s somatic experiencing approach (Waking the Tiger, 1997) complements Sapolsky’s finding with a clinical observation: animals complete their stress response after a threat through physical reactions such as trembling and shaking. This completion releases the accumulated energy from the system.
People often block this completion—both through social norms (“control yourself”) and unconscious suppression. The unresolved response remains stuck in the body.
Levine’s therapeutic approach aims to address these unresolved responses by working with the body.
Cortisol and Long-Term Accumulation
Sapolsky’s research documented the long-term physical effects of chronically elevated cortisol: suppression of the immune system, impaired sleep quality, loss of neurons in the hippocampus (memory and learning), and cardiovascular strain.
These findings show that stress carries not only a psychological but also a neurobiological cost.
Solution: The Body’s Own Regulatory Capacity
Research shows that several mechanisms are effective for physical regulation:
Breathing exercises: Diaphragmatic breathing activates the shift from the sympathetic to the parasympathetic nervous system. This mechanism is supported by neuroscience (Porges, 2011).
Mindful movement: Randomized controlled trials have shown that yoga, qigong, and somatic movement practices reduce cortisol levels and muscle tension.
Shaking and trembling: Levine and David Berceli’s TRE (Trauma Release Exercises) approach aims to consciously activate the body’s natural completion mechanism.
“When the stress response remains unresolved, the body remains suspended in a state of readiness for the next threat.” > Peter Levine, Waking the Tiger, 1997
Cevvela’s Perspective
- Stress is not merely psychological; it is a physiological accumulation process—it operates through cortisol, muscle tension, and the autonomic nervous system (Sapolsky, 2004).
- Chronic stress produces systematic tension in the neck-shoulder, jaw, diaphragm, and psoas regions.
- An unresolved stress response remains lodged in the body; Levine’s work describes this mechanism and potential solutions (1997).
- Breathing, mindful movement, and somatic practices reduce cortisol levels and muscle tension—as supported by research.
- In this context, coaching can integrate somatic tools to help recognize bodily signals and develop the capacity to regulate them.
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