{"id":162859,"date":"2025-08-08T14:04:14","date_gmt":"2025-08-08T18:04:14","guid":{"rendered":"https:\/\/www.fourseasons.com\/magazine\/?p=162859"},"modified":"2025-08-11T19:14:31","modified_gmt":"2025-08-11T23:14:31","slug":"well-worth-it-how-to-de-stress-from-the-inside-out","status":"publish","type":"post","link":"https:\/\/www.fourseasons.com\/magazine\/travel\/well-worth-it-how-to-de-stress-from-the-inside-out\/","title":{"rendered":"Well Worth It: How to De-stress from the Inside Out"},"content":{"rendered":"\n
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Growing up in South Lake Tahoe, I had my own version of wellness: an adventurous day on the mountain followed by a hearty family dinner. While lasagna and a loaf of bread (extra butter!) might not have been the healthiest meal by today\u2019s standards, it certainly delivered what I believe to be the most important aspect of wellbeing\u2014joy.  <\/p>\n\n\n\n

There are many paths to healthy living, with powerful vitality often coming from personal enjoyment rather than a restrictive regimen. Consider this new column an invitation to welcome more joy into your life through impactful ways to restore, perform, nourish, and glow. Each month, I\u2019ll share results-driven strategies to enhance your wellbeing. In this installment, I focus on the art of rejuvenation. The methods will support personal nourishment, restore the nervous system, and allow for a greater sense of presence.  <\/p>\n\n\n\n

Zen in 10 <\/strong> <\/h2>\n\n\n\n
\"Nora
Tobin is a certified integrated health coach. <\/figcaption><\/figure>\n\n\n\n

There\u2019s a moment, often on the edge of burnout, when the body needs restoration. Thankfully, recovery doesn\u2019t require hours in a spa or a plane ticket to paradise (though both are welcome). You can seamlessly weave rejuvenation into the rhythm of daily life, especially when you understand the underlying chemistry.  <\/p>\n\n\n\n

Cortisol is a hormone that helps regulate the sleep-wake cycle, influences metabolic efficiency, and lowers inflammation. When the body is under chronic stress, though, high levels of cortisol are released into the bloodstream, resulting in a disruption of the hormone triangle of cortisol, thyroid, and estrogen\/testosterone. The thyroid, which governs weight management and energy, becomes depleted; estrogen and testosterone, responsible for sex drive, diminish in efficiency; and, according to The Journal of Physiology<\/em>, too-high levels of cortisol circulating throughout the body causes rapid weight gain in the abdominal area, poor sleep patterns, and decreased feelings of happiness.  <\/p>\n\n\n\n

The good news is that you can rebalance your cortisol levels. Here are three proven strategies to reduce cortisol and revive energy from the inside out. Each of these techniques takes 10 minutes or less and can be implemented anywhere. <\/p>\n\n\n\n

4-5-6 Breathing: A Built-In Reset Button<\/strong> <\/h2>\n\n\n\n
\"Nora
Tobin at The Ocean Club, A Four Seasons Resort, Bahamas<\/a>, where she has hosted three-day Rejuvenation Getaways<\/a>. Photograph by Robyn Damianos.<\/figcaption><\/figure>\n\n\n\n

The breath is a powerful tool that can modulate the autonomic nervous system, effectively guiding the body out of a heightened stress response, known as fight-or-flight, and into a state of physiological calm.  <\/p>\n\n\n\n

Consciously slowing down and deepening the breath stimulates the vagus nerve, the superhighway between the brain and the body that helps regulate the heart rate and the release of \u201cfeel-good hormones\u201d such as serotonin. During periods of stress, the sympathetic nervous system triggers the fight-or-flight response, elevating heart rate, blood pressure, and stress hormone levels. The vagus nerve counters this response by activating the parasympathetic rest-and-digest state, helping slow the heart rate, reduce inflammation, and restore a sense of calm. This vagal activation is essential for emotional regulation and long-term stress resilience. <\/p>\n\n\n\n

Regulating the vagus nerve, and thereby reducing the negative effects of stress, can be achieved through several evidence-based practices, including gentle yoga, cold therapy, nature walks without technology, and breath work, the easiest of the strategies. <\/p>\n\n\n\n

Here’s how to practice the 4-5-6 breathing technique:  <\/p>\n\n\n\n