How To Build Resilience
Updated: May 30, 2025
Written by Marie Young, Stress Management Coach
Marie Young is a stress management coach who’s helped hundreds of busy people feel calmer, think clearer, and finally get things done. With practical tools and a calming presence, she turns overwhelm into steady momentum.
In today's fast-paced world, resilience is often equated with mental toughness and the ability to push through challenges. However, true resilience encompasses more than just mindset; it involves a deep connection with our physical selves. Body-Informed Resiliency (BIR) offers a holistic approach, emphasizing the importance of tuning into bodily sensations to navigate stress and adversity effectively.
At the core of BIR is the understanding of the autonomic nervous system (ANS), which regulates our body's involuntary functions. The ANS comprises two primary branches: the sympathetic nervous system, responsible for the "fight or flight" response, and the parasympathetic nervous system, which promotes "rest and digest" activities. An imbalance in these systems can lead to chronic stress and emotional dysregulation.
A key player in promoting relaxation and social engagement is the ventral vagus nerve, a component of the parasympathetic system. When activated, it fosters feelings of safety and connection. One effective method to stimulate this nerve is through vocalizations. For instance, producing a prolonged "Voo" sound during exhalation can create vibrations that activate the ventral vagus nerve, promoting a sense of calm.
Incorporating BIR practices into daily routines doesn't require extensive time or resources. Here's a simple exercise to enhance bodily awareness and promote nervous system regulation:
Sit comfortably with your feet flat on the ground.
Place your thumbs on the lowest ribs at your back.
Wrap your remaining fingers around the front of your lower ribs, gently holding your torso.
Inhale slowly, feeling your sides expand outward and slightly upward.
Exhale gently, noticing your sides return to their starting position.
Repeat this breathing pattern for a few cycles, allowing tension to release with each exhale.
Regular engagement in such practices can lead to noticeable improvements in emotional resilience. Indicators of progress include reduced reactivity to stressors, quicker recovery from emotional disturbances, and an enhanced sense of groundedness. By attuning to our body's signals, we can respond to challenges with greater clarity and composure.
Embarking on a journey of Body-Informed Resiliency empowers individuals to harness their innate capacity for healing and adaptability. By integrating somatic awareness into daily life, we cultivate a resilience that is both profound and enduring.
Read more from Marie Young
Marie Young, Stress Management Coach
Marie Young is a stress management coach who’s helped hundreds of busy people feel calmer, think clearer, and finally get things done. With a background teaching yoga and meditation, Marie specializes in toning the ventral branch of the vagus nerve—an essential part of the nervous system that helps us feel safe, connected, and focused. She’s the creator of the Body-Informed Resiliency program, a practical, science-backed approach to stress relief that can be done from almost any chair and nearly anywhere. Her method blends nervous system regulation, mindfulness, and small doable actions to help people move out of overwhelm and into steady momentum.
