Listen to the Episode
Stress can affect far more than your mood. When the body stays in a heightened state, it can influence sleep, energy, hormones, digestion, inflammation, metabolism, and overall well-being. In this episode of the Balanced Body Podcast, Sherri Griggs of Balanced Body Health and Wellness sits down with Rupina Meer to talk about practical ways to help the body shift out of stress mode and into a calmer, more restorative state.Episode Overview
This conversation explores simple cortisol hacks that can be used almost anywhere, including breathwork, heart-brain coherence, quiet reflection, and an easy bedtime temperature ritual. Sherri and Rupina discuss why the nervous system responds to signals, why the breath can be such a powerful tool, and how small moments of intentional calm may help the body move toward rest, repair, and better sleep.Feeling Wired, Stressed, or Unable to Fully Rest?
Stress, poor sleep, fatigue, mood changes, and hormone shifts can all be connected. Your body may be asking for a deeper look. Learn About HPA Axis DysfunctionWhat You’ll Learn
- Why breathwork can help signal safety to the nervous system.
- How a double inhale followed by a long exhale may support relaxation.
- What heart-brain coherence is and how to practice it.
- Why positive emotions like gratitude, care, compassion, and appreciation matter.
- How emotional stress can keep the body stuck in a heightened state.
- Why silence and quiet reflection can feel uncomfortable but powerful.
- How a hot bath or shower before bed may support deeper sleep.
- Why stress, hormones, inflammation, and whole body wellness are connected.
Key Topics Discussed
Breathwork for Stress Relief
Rupina explains that one of the fastest ways to help calm the mind is through the breath. In the episode, she shares a simple breathing pattern using a deep double inhale through the nose followed by a long exhale. This type of breathwork is discussed as a way to help the body signal safety and shift toward the parasympathetic nervous system, often called the rest and digest state.A Simple Reset You Can Use Almost Anywhere
When stress builds, the breath can become one of the easiest tools to access. A double inhale followed by a long exhale may help your body begin to calm down. Read About Morning AnxietyHeart-Brain Coherence
The episode also explores heart-brain coherence, a calming practice that combines touch, breath, and emotion. Rupina describes a three-step process:- Place your hand over your heart.
- Slow your breath and imagine breathing in and out through your heart.
- Bring up a positive feeling such as care, compassion, gratitude, or appreciation.
Why the Nervous System Needs Safety
Sherri and Rupina discuss how the body can stay stuck in stress patterns when people hold onto anger, grief, resentment, overwhelm, or constant busyness. When the nervous system does not feel safe, the body may continue operating as if it is under threat. That can affect how someone sleeps, thinks, digests, recovers, and responds emotionally.Your Stress Response May Be Part of the Bigger Picture
Chronic stress can affect cortisol rhythm, sleep, energy, inflammation, mood, and hormone signaling. Explore HPA Axis DysfunctionQuiet Reflection and Inner Listening
Another powerful theme in this episode is the importance of getting quiet. Rupina explains that many people stay busy because silence can feel uncomfortable. But when the body finally has quiet space, people may begin to hear what they already know deep down. For some people, this may happen during meditation. For others, it may happen sitting in a parked car for 10 minutes, taking a quiet walk, or simply turning off distractions long enough to breathe.Hot Bath or Shower Before Bed
The final cortisol hack discussed in the episode is a hot bath or shower about 90 minutes before bed. The idea is that warming the body first may help support a natural cooling process afterward. That cooling shift may help the body prepare for deeper rest and better sleep.Why This Matters for Women’s Health and Whole Body Wellness
Stress is not separate from the rest of the body. It can influence hormones, sleep, metabolism, digestion, mood, inflammation, immune function, energy, and how the body repairs. For many women, stress also overlaps with perimenopause, menopause, adrenal strain, poor sleep, weight changes, brain fog, anxiety, and fatigue. Balanced Body Health and Wellness takes a whole body approach to care. That means looking at stress, sleep, nutrition, hormones, gut health, inflammation, symptoms, and lifestyle patterns together.“Instead of forcing calm, you can signal safety to your nervous system.”
