The Stress Response Cycle: What It Is and How to Complete It

Have you ever noticed your body going into “alert mode" (e.g., heart racing, rapid breathing, feelings of worry), but didn’t fully understand why? Maybe it happened before a big event, during a tough conversation, or when juggling an overwhelming workload. What you’re experiencing is the stress response cycle—and if you don’t complete it, the energy created by that stress can get stuck in your body.

Let’s break it down simply.

You can visualize this cycle as a process with four main stages:

#1: Neutral State

This is where we start: relaxed, calm, and safe. Your nervous system is at ease, and you're just going about your day, enjoying the moment. Nothing’s triggering stress (yet).

#2: Threat Detected

Suddenly, your nervous system picks up on a perceived threat. Now, it doesn’t have to be something dangerous like a lion chasing you. In today’s world, it could be an overwhelming to-do list, a difficult conversation, or anxiety about an upcoming event. When this happens, your body releases stress hormones like adrenaline, cortisol, and norepinephrine to prepare for action.

#3: Fight, Flight, Freeze, or Shutdown

Once the threat is detected, your body reacts in one of these survival modes: 

• Fight: You feel a rush of energy, ready to tackle the challenge head-on.
• Flight: You want to run away or avoid the situation altogether.
• Freeze: You feel stuck, unsure of how to respond or move forward.
• Shutdown: You feel overwhelmed, numb, and disconnected from yourself.

#4: Safety Restored

When the threat passes, your nervous system signals that it's safe again. Your body releases feel-good hormones like serotonin and oxytocin, helping you return to that calm, neutral state. Ideally, this would be the point where your body can relax, and you can carry on with your day.

But here’s the thing—many of us never finish the cycle.

Instead, we get stuck in those survival responses. The energy and stress generated by the threat don’t get fully processed or released. This can leave lingering feelings of tension, stress, and even lead to burnout. Often, we intellectualize our feelings—thinking about what’s happening—without allowing our bodies to complete the natural stress cycle.

Unprocessed emotions don’t just vanish; they can get stored in the body. Over time, this can lead to chronic stress, anxiety, and physical discomfort.

So how do we complete the stress response cycle?

This is where somatic work comes in. Somatic work focuses on tuning into the body’s internal experience—paying attention to sensations, emotions, and signals—rather than just focusing on thoughts or stories about the stressor. It’s a holistic approach that recognizes both the mind’s narrative and the body’s experience.

Unlike talk therapy or mindset coaching, which often focus on what happened or how we think about it, somatic work involves listening to your body and allowing it to release any stuck energy. Sometimes, what our body remembers is different from what our mind remembers, and it’s essential to create space for the body to complete the cycle.

3 tips to complete the stress response cycle: 

Get Moving

Find an activity that brings you joy—whether it’s jogging, dancing to your favorite playlist, or swimming. Moving your body helps release built-up stress and can leave you feeling more centered.

Breathe 

Take a moment to focus on your breath. Try simple deep breathing techniques like square breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) or the 4-7-8 method (inhale for 4, hold for 7, exhale for 8). These exercises help regulate your nervous system and create a sense of peace.

Self-Massage 

Take a few minutes to treat yourself to a self-massage. Focus on areas where you tend to hold tension, like your neck or shoulders. Gently massaging these spots can help you relax and reconnect with your body.

If you’d like to dive deeper into understanding your nervous system and how to navigate it more effectively, consider scheduling a consultation here. Additionally, you can download your free guide on navigating your nervous system.