Understanding Women's Unique Stress Response: How Somatic Tools and Breathwork Can Help Restore Balance

Women are often the unsung heroes in our life, sacrificing her own needs to help us and others, keeping quiet about the stress she is experiencing and the effects of it. It's vital for women to gain a thorough understanding of their bodies and how stress impacts their hormones and emotions, so we can more effectively support the women in our lives. Regulating the nervous system in women can differ from men, and it's important for women to understand these differences and learn how to effectively regulate their own nervous systems.

Stress and Women's Health

We live in a very intense, high stimulation world where our nervous systems can be easily overwhelmed. Culturally, women often carry combined stress loads regarding career and family responsibilities. The pressure of their children’s success and well-being, partner/friend relationships, and career-related goals and deadlines can all magnify feelings of anxiety, restlessness, or even fear. The female body responds and processes stress in its own unique way. This article will explore the factors that contribute to females experiencing stress and what we can do to help the women in our lives. 

Effects of Stress on Female Hormones

Female reproductive hormones, estrogen and progesterone can affect how the female body experiences stress. These hormones fluctuate throughout a woman’s menstrual cycle and can increase a woman’s sensitivity to stress (Sahebzad, 2023). As we know, there are biological differences between men and women so it makes sense that there are differences in how men and women respond to and manage stress. For example, women are more likely to show emotional responses to stress whereas men experience physical symptoms. Therefore, women are more likely to internalize their stress (Vial, 2022). This can be due to social roles and expectations that come along with being a woman. They may often have to balance multiple roles: work, family, and caregiving which can impact their own ability to self-regulate. 

Influence of Societal Pressure

Societal standards are placed on women to be polite and “lady-like” which may contribute to their internalization of stressors. Societal stress can look like the need to be a “perfect” mom or even just to get married and have children in general. This “biological clock” is emphasized for many women and can provide a sense of urgency to complete all of these life events in a timely manner. Additionally, women are placed in a nurturing role at a young age which can hinder their ability to put their emotions first later on. Therefore, women disproportionately experience “emotional labor” which is a type of labor that is often left unrecognized and can contribute to the stress of women at both home and workplaces (Vial, 2022) . According to one such article, “the stress from both career and care and household responsibility may subsequently be associated with greater poor mental well-being among women than men” (Mensah, 2021).

Negative Impact of Chronic Stress in Women

Stress can be debilitating if left untreated. According to research, chronic stress in women can lead to depression, anxiety, substance abuse disorder, disruption of the menstrual cycle, pregnancy complications, fertility issues, and even autoimmune diseases. Women are more susceptible to autoimmune diseases due to stress than men. This is because stress triggers inflammation and female hormonal fluctuations can interact with their immune system. Specifically during pregnancy, menstruation, and menopause, women are more vulnerable to stress due to the hormonal fluctuations that are taking place (Sahebzad, 2023). 

Benefits of Somatic Tools for Women to Reduce Stress

This poses the question of: how can we help ourselves as women or help a woman in our lives? Whether she is a friend, aunt, mom, or sister, let her know it is okay to take time for herself. It is understood from the research that it is crucial that women receive social support in order to help them to regulate their stress response. Another important tool for women to regulate their stress hormones are mind-body exercises. One article discussed the implications of “burnout” in an academic or career setting and how mind-body practices such as meditation were linked to reducing stress (Zhu, 2021). 

Vital Breathwork provides somatic practices to strengthen the mind-body connection and initiate a sense of inner peace as well as a deeper understanding of their body’s needs. We aim to empower women in their nervous system regulation journey. 

What are Somatic Tools?

Somatic tools refer to techniques and practices that help individuals reconnect with their bodies in a mindful and intentional way. These tools focus on the body's sensations, movements, and posture to regulate emotions, reduce stress, and improve overall well-being. "Somatic" comes from the Greek word soma, meaning "body," so somatic tools are body-centered approaches to stress relief.

Here are some somatic tools and breathwork techniques that can help women reduce stress:

1. Deep Belly Breathing (Diaphragmatic Breathing)

• How to do it: Sit or lie down comfortably. Place one hand on your belly and the other on your chest. Take a slow, deep breath through your nose, allowing your belly to rise as it fills with air. Exhale slowly through your mouth, letting your belly fall.

• Why it helps: This technique stimulates the parasympathetic nervous system, promoting relaxation and reducing stress (Jerath et al, 2015).

2. Box Breathing

• How to do it: Inhale deeply for a count of four, hold your breath for four counts, exhale slowly for four counts, and hold your breath again for four counts. Repeat the cycle.

• Why it helps: Box breathing helps balance the nervous system and can promote focus and calmness (Naranjo, 2016)

3. Progressive Muscle Relaxation (PMR)

• How to do it: Start at your toes and work your way up. Tense each muscle group for 5-10 seconds, then release the tension and focus on the feeling of relaxation. Begin with your feet, then move to your calves, thighs, abdomen, chest, arms, and face.

• Why it helps: PMR helps release physical tension and increases awareness of how stress manifests in the body (Jacobson, 1938).

4. Vagus Nerve Stimulation (Chanting)

• How to do it: You can stimulate the vagus nerve by gently humming or chanting "Om."

• Why it helps: Activating the vagus nerve can promote relaxation and calm the body's stress response (Porges, 2007). 

*See our blog post on chanting to learn more about the benefits of this somatic tool!

Closing

By incorporating these somatic tools and breathwork techniques into daily practice, women can manage stress more effectively and enhance their overall well-being. Regular use of these methods can help women develop a greater sense of body awareness, regulate emotional responses, and improve their ability to stay grounded in challenging situations. Over time, these practices can promote a deeper connection to their own bodies, improve mental clarity, increase emotional resilience, and create a stronger sense of inner peace. Ultimately, this holistic approach to self-care empowers women to navigate stress more easily, fostering a healthier, more balanced lifestyle.

If you're looking for personalized guidance and support on your wellness journey, my coaching services are available to help you develop a tailored approach to managing stress, cultivating self-awareness, and building lasting resilience. Together, we can create a plan that works specifically for you, empowering you to thrive in all aspects of life. Feel free to reach out for a consultation and take the first step toward lasting transformation.

References

Jacobson, E. (1938). Progressive Relaxation. University of Chicago Press.

Jerath, R., Edry, J. W., & Barnes, V. A. (2015). Self-regulation of breathing as a primary treatment for anxiety. Journal of Anxiety Disorders, 35, 74-85.

Mensah, A. (2021). Job stress and mental well-being among working men and women in Europe: 

The mediating role of social support. International Journal of Environmental Research and Public Health, 18(5), 2494. 

Naranjo, J. (2016). The effect of controlled breathing on heart rate variability in people with anxiety. Journal of Clinical Psychology, 72(10), 1079-1087.

Porges, S. W. (2007). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton & Company.

Sahebzad, E. S., Tehranian, N., Kazemnejad, A., & Mojab, F. (2025). Effect of Turmeric Extract on Serum Adiponectin Levels, Steroid Hormone Profiles and Sexual Function in Stressed Women: A Randomized Triple-Blind Controlled Clinical Trial. Journal of 

Midwifery & Reproductive Health, 13(1), 4536–4545. https://doi.org/10.22038/JMRH.2023.73792.2153

Vial, A. C., & Cowgill, C. M. (2022). Heavier lies her crown: Gendered patterns of leader emotional labor and their downstream effects. Frontiers in Psychology, 13, 849566.

Zhu, X., Chu, T., Yu, Q., Li, J., Zhang, X., Zhang, Y., & Zou, L. (2021). Effectiveness of mind-body exercise on burnout and stress in female undergraduate students. International Journal of Mental Health Promotion, 23(3), 353-360.