“Everything hurts because of nerves,” “my stomach is in knots from stress,” “I’ve broken out again because of this job”… Complaints like these have become a common part of life for many residents of Spain in 2025. We intuitively understand that our mental state is directly linked to our physical well-being, and we often feel it ourselves. Chronic tension, like an invisible enemy, undermines the body from within, yet we are used to ignoring its early signals, blaming everything on fatigue or poor environment.
When we face a threat or even just intense worry, the body instantly switches to ‘fight or flight’ mode. Stress hormones—adrenaline and cortisol—are released into the bloodstream. They make the heart beat faster, raise blood pressure and blood sugar, preparing us for decisive action. This is an ancient survival mechanism that was vital for our ancestors. However, in the modern world, the ‘threats’ are more often work deadlines, traffic jams, or arguments with loved ones—not saber-toothed tigers. The problem is that these stressors are constant, and the body simply doesn’t have time to exit this heightened state. Constantly high cortisol weakens the immune system, making us more vulnerable to viruses, disrupts digestion, and triggers inflammatory processes that can show up as skin problems or joint pain.
Fortunately, our bodies are equipped with a built-in ‘off switch’ for alarm—the parasympathetic nervous system. The simplest and quickest way to activate it is through mindful breathing. When we breathe deeply and slowly, we send a signal to the brain: ‘Everything is fine, the danger has passed, it’s safe to relax.’ This is not esotericism, but pure physiology. Deep diaphragmatic breathing stimulates the vagus nerve, which plays a key role in shifting the body into rest and recovery mode. It’s a powerful tool that’s always at our disposal and requires no expense.
Anyone can master this technique. Find a few minutes when you won’t be disturbed. Sit in a chair with your back straight or lie down. Close your eyes and focus on your breathing. Place one hand on your chest and the other on your abdomen. Take a slow, deep breath in through your nose, counting to four. Try to let your abdomen rise rather than your chest—this means you’re engaging your diaphragm. Hold your breath for a count of four. Then exhale smoothly and fully through your mouth for a count of six, feeling your abdomen fall. Repeat this cycle 10–15 times. In just a few minutes, you’ll notice your muscles relaxing and your thoughts becoming clearer.
Regular practice of this simple exercise yields remarkable results. It is not just a way to quickly calm yourself in the moment. Gradually, you will train your nervous system to respond more appropriately to stressors. Your sleep quality will improve, your blood pressure will normalize, and your concentration will increase. By making mindful breathing a part of your daily routine, like brushing your teeth or having your morning coffee, you make an invaluable investment in your long-term health and emotional well-being, creating a reliable shield against the damaging effects of everyday challenges.
