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War. Stress. Longevity.
Personal Stability in Unstable Times.
Understanding Stress Physiology
The HPA Axis
Hypothalamus
Pituitary gland
Adrenal glands
This axis regulates cortisol release during stress.
Activation and Recovery
The Pendulum Principle
Health requires rhythmic switching between:
activation
recovery.
Heart Rate Variability
A Marker of Resilience
HRV measures the adaptability of the autonomic nervous system.
Uncertainty and Energy Cost
Anticipatory Stress
Chronic uncertainty creates constant vigilance and consumes metabolic energy.
Practical Regulation Tools
Downshift Breathing
2 minutes of slow breathing
longer exhale
Structured Recovery
5 minutes outside without a phone
Sleep Hygiene
no stimulating inputs 60–90 minutes before sleep.
View all episodes
By Dr. Barbara Bauder MBA MSc.Personal Stability in Unstable Times.
Understanding Stress Physiology
The HPA Axis
Hypothalamus
Pituitary gland
Adrenal glands
This axis regulates cortisol release during stress.
Activation and Recovery
The Pendulum Principle
Health requires rhythmic switching between:
activation
recovery.
Heart Rate Variability
A Marker of Resilience
HRV measures the adaptability of the autonomic nervous system.
Uncertainty and Energy Cost
Anticipatory Stress
Chronic uncertainty creates constant vigilance and consumes metabolic energy.
Practical Regulation Tools
Downshift Breathing
2 minutes of slow breathing
longer exhale
Structured Recovery
5 minutes outside without a phone
Sleep Hygiene
no stimulating inputs 60–90 minutes before sleep.