Day 10
Chronic Stress and Health
Interpreting the Mind-Body Language
The word "disease" originates from the Latin dis (meaning "apart" or "away") and aise (meaning "ease" or "comfort"), historically signifying a state of discomfort or distress (Harper, 2022). This root meaning remains relevant today, as chronic stress gradually disrupts homeostasis, leading to what can be understood as "dis-ease"—a state where the body's equilibrium is disturbed before the onset of diagnosable illness.
From a medical perspective, disease is defined as a harmful deviation from the normal functioning of an organism, often resulting from environmental stressors, infections, or genetic predispositions (Wells, 2021). However, before disease is diagnosed, the body undergoes progressive physiological changes that signal distress, particularly through the nervous, endocrine, and immune systems (McEwen & Seeman, 1999).
Today We Will Cover:
- The hidden language of the body – how chronic stress signals appear before disease develops.
- The science behind early physiological markers – how the nervous, endocrine, and immune systems communicate distress.
- How to recognise and track these signals – practical tools to detect imbalances before they escalate.
- The PNI Mapping Exercise – a self-awareness tool to track daily/weekle/monthly/annual shifts in stress response.
- The role of breathwork in self-regulation – Five-Finger Breathing as a technique for early intervention and nervous system balance.
Early Signs of a Chronic Stress Response
PNI research shows that the nervous, immune, and endocrine systems reveal signals of a chronic stress response before burnout or dis-ease occurs. If multiple signs appear consistently, it may indicate an early dysregulated state—this is the ideal time to intervene.
Here are some evidence-based physiological markers of a prolonged stress response:
The Nervous System
- Decreased Heart Rate Variability (HRV)
- Hypervigilance (feeling on edge)
- Increased startle response
- Sleep disturbances
HRV is a key marker of autonomic resilience; low HRV predicts higher risk of stress-related disorders (Kim et al., 2018).
The Endocrine System (HPA Axis)
- Cortisol Imbalance (afternoon crashes, difficulty waking)
- Increased sugar/salt cravings
- Fatigue despite sleep
Cortisol patterns contribute to adrenal fatigue and altered metabolism (Otte et al., 2017).
The Immune System
Chronic stress suppresses immune function and increases inflammation (Cohen et al., 2012).
Cognitive & Emotional Regulation
- Brain fog, forgetfulness
- Increased irritability or emotional outbursts
- Loss of interest in enjoyable activities
Stress alters prefrontal cortex function, impairing memory and emotional control (McEwen & Morrison, 2013).
Gut-Brain Axis
- IBS symptoms (bloating, pain, irregular digestion)
- Increased food intolerances
- Persistent nausea
Stress alters microbiome composition and increases gut permeability (known as leaky gut) (Foster et al., 2017).
These markers can act as a window "check engine light" - helping us detect and correct imbalances before they escalate.
PNI Journal Log (Practical Exercise)
The Nervous System Mapping exercise on day 7 allowed us to build awareness of the emotional, cognitive and behavioural window of dysregulation. Today we will focus on the PNI physiological window of dysregulation and put into practice the Nervous System Mapping awareness, to gain long-term insights into the body’s signals and markers.
This PNI Log is designed to help you track physiological markers of a chronic stress response. Each system provides vital feedback about stress levels. Use this table to log specific physiological signals that appeared throughout your day.
By tracking repeated patterns over multiple days of symptoms that appear consistently, you can begin to build a baseline understanding of your PNI profile and NS Profile and track changes to this overtime. In the short-term you can consider adjusting breathwork, sleep, nutrition, or movement practices for better immediate nervous system regulation effect. Over time, benefits will accumulate with routine breathwork practice as you build adaptive nervous system resillience.
Download the PNI Journal Log Exercise, complete after finishing todays content.
Either print and complete on the original document or download and write in your own journal or piece of paper, whatever your personal preference is. Keep in a safe place to refer to later in the course.
Breathwork Practice: Five-Finger Breathing for Early Stress Detection
Why Five-Finger Breathing is Effective for Stress Awareness
Five-Finger Breathing is a self-awareness and breath regulation technique that helps you:
- Notice subtle signs of tension before they escalate.
- Enhance vagal tone, restoring nervous system flexibility.
- Rebuild the connection between body awareness and emotional balance.
The Science Behind Five-Finger Breathing
Engages the Prefrontal Cortex
This technique integrates tactile stimulation with breath awareness, activating the prefrontal cortex to enhance emotional regulation (Tang et al., 2009).
Enhances Vagal Tone
Shifting from SNS activation to PNS regulation (Shaffer & Ginsberg, 2017).
Interrupts Automatic Stress Responses
This breathwork exercise acts as a pattern disruptor, interrupting overactive stress circuits and restoring balance (Steptoe et al., 2005).
Best used in moments of acute stress or overwhelm to rapidly restore nervous system balance.
Day 10 Breathwork
Five-finger breathing
Five-finger breathing is a simple yet powerful technique that promotes deep relaxation and can be done almost anywhere (though it’s best avoided while driving or operating machinery). This practice combines mindful breathing with a multisensory focus, as you slowly trace one hand with the fingers of the other, paying attention to the touch and movement.
By engaging both breath and touch, five-finger breathing helps the brain relax deeply, releasing endorphins—the body’s natural painkillers. These chemicals ease tension and promote well-being without the side effects associated with synthetic pain relief. Think of endorphins as your body’s natural remedy, and deep relaxation as the process that creates them.
Key Takeaways
- A chronic stress response develops over time, signaling through the nervous, immune, and endocrine systems.
- Recognising early physiological markers (HRV shifts, cortisol imbalances, gut dysregulation) allows for timely intervention.
- PNI Stress Mapping empowers individuals to detect stress responses before they impact long-term health.
- Five-Finger Breathing supports early stress detection, strengthens vagal tone, and enhances body awareness.
- Consistently tracking stress responses and breathwork practice provides insight into personal patterns, leading to greater homeostasis.
Tomorrow, we explore how breathwork strengthens immunity and promotes long-term healing through the lens of psychoneuroimmunology (PNI).