We ALL have stress in our lives to varying degrees. Have you been on a road with backed up traffic, causing you to be late to your appointment? Our hearts start to race, our breathing becomes labored, our palms sweat, muscles tense up, and our blood pressure spikes. For many of us, constant exposure to daily stress, ie. in our home, work, emotional stress, or you turn on the news, causes our bodies to stay in a high alert state, known as “fight or flight.” Chronic states of high stress eventually erode at our health, causing chronic illness and dis-ease.

Fortunately, Acupuncture plays a very important role in nervous system regulation and restoring our body’s ‘fight or flight’ to ‘rest and digest’. A plethora of researched-based articles back up this claim. According to fMRI’s and clinical studies, Acupuncture directly affects the nervous system for stress management and emotional processing. First, let’s dive into some nervous system basics.

Nervous System and Stress Response

When we encounter a threat—be it physical, emotional, or psychological—our bodies leap into action by activating the sympathetic nervous system. This is the classic "fight or flight" response that activates our primitve part of the brain to say fight off a tiger or lion. As we have evolved as humans, so has our nervous system to include lesser-known patterns: freeze and fawn.

Fight or Flight: These primal reactions gear us up to confront danger or escape it. Adrenaline surges, heart pounds, muscles tense, and our senses sharpen, all priming us for swift action.
Freeze: A freeze response is an ancient survival mechanism. In nature, animals often freeze to avoid detection by predators or to endure trauma with less pain. For humans, it can be a protective response to overwhelming fear or trauma. Freeze often happens when neither fighting nor fleeing feels possible.
Fawn: In this response, a person instinctively seeks to please or placate the source of threat, hoping to sidestep conflict or harm. This pattern often grows from past trauma or prolonged stress.

While these responses are vital for short-term survival, being stuck in them too often can wear down the body. Chronic stress floods us with hormones like cortisol and adrenaline, which can zap our immunity, disrupt digestion, raise blood pressure, and steal restful sleep. Over time, this paves the way for a host of health issues, including:

Anxiety and depression
Cardiovascular disease
Gastrointestinal problems
Autoimmune disorders
Chronic pain
Weakened immunity

Acupuncture is an important part of Traditional Chinese Medicine and takes a whole-body approach to managing stress and supporting the nervous system. It works by placing very thin painless needles into certain points on the body, which can help to:

Activate the parasympathetic nervous system (the “rest and digest” mode), counteracting the stress response
Lower levels of stress hormones
Improve circulation and reduce inflammation
Release endorphins, the body’s natural painkillers and mood enhancers
Promote a sense of calm and well-being

Recent neuroimaging and clinical studies demonstrate that Acupuncture modulates activity in brain regions integral to stress regulation and emotional processing, such as the limbic system and the autonomic nervous system. This neural modulation contributes to enhanced homeostatic balance, improved resilience to stressors, and normalization of physiological processes. Clinically, patients frequently report profound relaxation during and after acupuncture sessions, with measurable improvements in sleep quality, gastrointestinal function, immune response, and mood stability.

In my clinical experience, patients who receive Acupuncture on a regular basis tend to experience fewer colds and other minor illnesses, and they often recover faster from injuries and episodes of stress. This observation highlights the cumulative benefits of consistent Acupuncture treatment in supporting nervous system regulation and enhancing the body’s natural healing capacity.

Understanding individual stress response patterns is a critical step toward promoting health and adaptive capacity. For those seeking evidence-based, non-pharmacological interventions for stress management and nervous system support, Acupuncture represents a scientifically supported approach that facilitates neurophysiological balance and fosters the body’s innate capacity for adaptation and recovery—even amidst modern stressors.

In addition to Acupuncture, here are some tips to help stabilize your nervous system:

Move your Body

“Dance, dance, dance, otherwise we are lost.” - Pina Bausch, famous dancer/choreographer. Ok, I am a dancer, so dance is so important for my mood and nervous system. Not a dancer? No problem. Just move your body: walking in nature, rebounding, jump roping, light jog, yoga, tai chi, qi gong, workouts, etc. Just move and get the heart-rate up to reduce stress hormones like cortisol and adrenaline and activate the parasympathetic nervous system.

Out of all of these, I am going to recommend dancing. ;) Why? Because movement coupled with art/music adds an additional powerhouse combination to balance the nervous system and release those “feel good” hormones like endorphins. So, turn some music on, shut your bedroom door, and go dance!

Art/Music/Dance/Theater - Create it, experience it, calm stress with it!

Art is inherently healing. Music can move us deeply and often evokes cathartic responses, aiding in emotional processing and stress reduction. Engaging in creative activities—whether drawing, painting, photography, or joining an art class—serves as a therapeutic outlet.

Attending plays, musicals, live music, or dance performances also provides powerful sensory experiences that soothe and rejuvenate the nervous system. Especially in today’s world, where constant exposure to distressing events is common, it is vital to seek out experiences that bring joy and restore balance. Making time for art and creativity helps counteract stress and supports overall well-being.

*Sounds, sights, and scents of nature are healing for the nervous system*
*Photo by Dr. Jen*

Nature is Medicine - Get outside, and leave your phone behind.

If you. have been reading my blogs, you probably knew I was going to mention nature.

Refer to my previous blog “Nature Fix for Health in the New Year” to learn how nature plays an important and vital role in nervous system regulation. The sounds, sights, scents, and chemicals that are released from the trees all help to reduce our stress load. And when you do go outside, or go to the beach, leave your phone, your boombox, and all your gadgets and devices at home. Listen to the birds chirping, the leaves rustling, or the sound of the waves gently crashing along the shoreline. These sounds will reduce stress and calm your body.

Mindfulness Meditation

Meditation offers a direct and accessible way to calm the nervous system by promoting relaxation, reducing stress hormones, modulating brain activity, and enhancing the body's natural capacity for regulation and recovery.

5 minute Mindfulness Exercise:

1) Find a quiet place to sit comfortably for a few minutes.

2) As you sit quietly, begin to look slowly around you. Start to take in each sight and each object. In your mind, describe the shapes, color and presence of each object as you slowly scan around you. Take your time, about 2-3 minutes.

3) Take a moment to acknowledge yourself in the space. Note how your body is feeling. Note your breath.

4) Take a few deep breathes, allowing your exhale to be longer than your inhale.

5) End the exercise with an acknowledgement of gratitude for a moment of mindfulness, being alive, and experiencing a moment of calm.

I hope this blog has given you some resources to help foster positive stress responses and self-care. If you would like to add Acupuncture for stress relief, I am happy to help. Reach out to book a complimentary office visit for new patients, or book your appointment online.

References

Harvard Health Publishing. (2020). Understanding the stress response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

American Psychological Association. (2018). Stress effects on the body. https://www.apa.org/topics/stress/body

Ulett, G.A., Han, S., & Han, J.S. (1998). Electroacupuncture: mechanisms and clinical application. Biological Psychiatry, 44(2), 129-138.

Zhao, Z.Q. (2008). Neural mechanism underlying acupuncture analgesia. Progress in Neurobiology, 85(4), 355-375.

National Center for Complementary and Integrative Health. (2022). Acupuncture: In Depth. https://www.nccih.nih.gov/health/acupuncture-in-depth

Hui, K. K. S., Marina, O., Claunch, J. D., Nixon, E. E., Fang, J., Liu, J., Li, M., Napadow, V., & Kong, J. (2010). Acupuncture, the limbic system, and the anticorrelated networks of the brain. Autonomic Neuroscience, 157(1-2), 81–90.

Ulett GA, Han S, Han JS. (1998). Electroacupuncture: mechanisms and clinical application. Biological Psychiatry, 44(2), 129-138.

The Role of Acupuncture for Stress Relief

Dr. Jen Acupuncture

Downtown Sarasota, FL

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