Hey

Did you know your stress recovery capacity is more important than your stress level?

The science is clear:

• It's not stress itself, but your recovery that determines health impact

• Resilience is measurable - and trainable

• Small interventions can create significant improvements

3 Key Biological Systems That Control Resilience:

Nervous System Regulation → What to do today:

• Practice 4-7-8 breathing (4 second inhale, 7 second hold, 8 second exhale)
• 20-second reset: close eyes, roll shoulders, deep breath
• Cold water face splash when feeling overwhelmed

HRV (Heart Rate Variability) → What to do today:

• Morning sunlight exposure (10-15 mins)
• Brief movement every 90 minutes
• 5-minute "box breathing" session before bed

Cortisol Rhythm → What to do today:

• Maintain consistent wake time (±30 mins)
• Protein-rich breakfast within 60 mins of waking
• Avoid screens 60 mins before sleep

Quick Science Insight:

Your heart's beat-to-beat variability (HRV) directly reflects your resilience capacity. Higher variability indicates better stress recovery ability.

Watch for Thursday's email - we'll explore why certain people struggle with resilience despite doing everything "right."

To greater resilience

Tom

Zenith Health Coaching