Stress. It’s a word we hear every day, but what’s it really doing to our bodies? And how does it affect our CrossFit performance and overall health?
What Is Stress?
Stress is a natural response to the challenges we face in life. Whether it’s work, relationships, or training, stress can show up in different ways. When we experience stress, our bodies act like a spring—stretching to adapt to the pressure. However, if that pressure doesn’t let up, the spring doesn’t return to its normal state, known as homeostasis.
Prolonged stress can push the body into chronic stress, a condition that’s detrimental to our health. And for CrossFit athletes, chronic stress can limit progress in the gym and affect overall well-being. That’s why managing stress is as crucial as hitting your workout goals.
Types of Stress
Our bodies respond to three main types of stress:
- Physical Stress (e.g., overtraining, injury)
- Mental/Emotional Stress (e.g., anxiety, panic)
- Nutritional Stress (e.g., poor diet, dehydration)
Common Signs of Stress
Recognizing stress is the first step toward managing it. Here are some common signs that may indicate you’re experiencing chronic stress:
- Anxiety and panic disorders
- Trouble sleeping or constant fatigue
- Persistent muscle pain
- Afternoon crashes and difficulty waking up
- Difficulty focusing and feeling easily irritated
- Stubborn belly fat that won’t go away
Unfortunately, for CrossFitters, some of these signs can hinder performance, making it harder to recover between workouts, build muscle, or lose weight.
How to Manage Stress and Improve CrossFit Performance
When stress goes unmanaged, it can sabotage your efforts in the gym. Chronic stress increases cortisol levels, which not only makes muscle growth difficult but can also lead to weight gain, particularly around the midsection. But there’s good news! There are simple, effective ways to manage stress and enhance your results inside and outside the gym.
Here are three proven strategies to help you manage stress and optimize your CrossFit performance:
- Go for a Walk—Outside.
Take a 45-minute walk in nature. No distractions—no podcasts, pets, or partners. This time is for you. Research shows that being in nature helps lower cortisol levels, improve mental health, and bring the body back to homeostasis. Regular outdoor walks are a powerful tool for reducing stress and improving recovery. - Breathwork for Stress Relief.
Breathwork can instantly help regulate your nervous system. The “physiological sigh” (two quick inhales through the nose, followed by a long exhale) is particularly effective when you’re feeling stressed. Try nasal breathing during workouts, walks, or even while sleeping. This can enhance recovery, promote relaxation, and improve your body’s stress response. - Prioritize Sleep.
High-quality sleep is essential for recovery. Without 7+ hours of sleep each night, your body can’t repair itself, balance hunger hormones, or recover from workouts. Consider incorporating magnesium supplements (like those from Thorne) and pre-sleep walks into your routine to improve sleep quality.
Why Managing Stress Matters for CrossFit Athletes
Many CrossFit athletes rely on exercise to relieve stress. However, if you have chronically elevated stress levels, intense workouts can actually make things worse. High cortisol levels inhibit muscle growth and make weight loss challenging. That’s why it’s vital to manage stress outside the gym to maximize your gains in the gym.
Incorporate these tips into your routine and notice the difference. You may find it easier to breathe, feel less tension in your shoulders, and experience more joy throughout your day.
Need Help Managing Stress?
If stress is affecting your performance in the gym or making it difficult to lose weight, let’s talk! Book a goal-setting session with us today, and we’ll create a plan to help you manage stress and optimize your CrossFit performance.
Sources:
[1] Nature’s Impact on Stress Relief
[2] Walking Outdoors for Mental Health
[3] Breathwork and Stress Management
