Stress doesn’t just live in your mind. It shows up in your heart.
When you’re stressed, your heart can beat faster. You might even see a higher blood pressure reading after a long day. That’s because stress doesn’t just live in your head. It affects your whole body, especially your heart.
And right now, stress is everywhere: work deadlines, money worries, caregiving, health concerns. If you’re part of the “sandwich generation,” caring for both kids and aging parents, the load can feel nonstop.
This World Mental Health Day, we want you to remember your mental health is part of your heart health. You can’t erase every stressor, but you can use simple resets to calm your body and protect your heart.
Why stress feels harder right now
Many people are feeling worn out:
- Nearly half of U.S. workers say they feel burned out or drained
- Adults over 40 say money worries are a top source of stress
- Caring for family and staying healthy add even more pressure
Stress doesn’t just change your mood, it affects your heart. Feeling anxious or sad for a long time can make your heart work harder and raise your blood pressure. Managing stress isn’t a luxury. It’s an important way to protect your heart.
Why stress feels like it won’t turn off
When you’re stressed, your body releases hormones. At first, they give you energy and focus. But if stress lasts too long, your body stays on high alert.
That can:
- Raise your blood pressure
- Make your heart beat faster
- Make it hard to relax, sleep, or keep healthy habits
This is why stress and high blood pressure often feed each other. The more stress you feel, the higher your numbers climb — and seeing those numbers can make you even more anxious. It’s a tough loop.
If this sounds familiar, you’re not alone.
About 6 in 10 people with high blood pressure or cholesterol also live with anxiety or depression. And women, especially after heart events, face higher risks of stress and depression that can make recovery harder.
Here’s the good news: even if your body’s automatic “off switch” feels stuck, you can turn it back on with quick, proven techniques.
Breaking the stress–heart cycle
When you help your body calm down, you:
- Lower your blood pressure and heart rate
- Feel calmer and think more clearly
- Have more energy for healthy habits like walking, cooking, or taking meds
This creates a healthy cycle: calm mind → steady heart → more peace of mind.
Your brain and heart talk through what’s called your calm system—the part that helps you rest and recover. You can turn it on anytime with your breath.
Your 2-minute reset: 3 quick mind–heart skills
Here are three science-backed techniques you can try today. Each takes less than two minutes and helps both your mind and your heart.
1. The BP Reset: 3-3-6 Breathing
When to use: After you see a high BP reading or when you feel your heart racing.
How to do it:
- Breathe in through your nose for 3 seconds
- Hold for 3 seconds
- Breathe out slowly through your mouth for 6 seconds
- Do this for 1–2 minutes
Why it works: The long exhale turns on your body’s calm mode. It slows your heart and helps your blood pressure go down. Think of it as your 2-minute BP brake.
2. The Sleep Calmer: 4-7-8 Breathing
When to use: At night, when your mind won’t calm down.
How to do it:
- Breathe in through your nose for 4 seconds
- Hold for 7 seconds
- Breathe out with a gentle “whoosh” for 8 seconds
- Start with 4 rounds
Why it works: The sound helps you focus on your breath instead of your thoughts, so your body can relax and fall asleep.
3. The Stress Interruptor: 5-4-3-2-1 Grounding
When to use: In a tense moment, like a meeting, traffic, or a hard call.
How to do it:
- Name 5 things you see
- Name 4 things you hear
- Name 3 things you feel
- Name 2 things you smell
- Name 1 thing you taste
Why it works: It pulls your mind back to the present. You can calm your thoughts anytime, anywhere.
Mental Health Is Heart Health
Managing stress isn’t just about feeling better now. It helps your heart stay healthy for years to come.
Every calm breath gives your heart a break. Over time, those small moments add up, to steadier blood pressure, better sleep, and more energy.
So the next time stress starts to build, remember: even if your body’s “off switch” feels stuck, you hold the reset button.
One breath can interrupt the cycle. Many breaths can build a new one: a calm, steady rhythm that keeps your heart strong.
This World Mental Health Day, give your heart the gift of a calmer mind. Try one of these resets and feel the difference one breath can make.
Ready to see how calm feels in your numbers?
Open your Hello Heart app, take a quick reading, and add a short note about how you’re feeling. Start tracking your progress and see how your moments of calm show up in your heart data. Check your eligibility here.
Want to support heart health in your organization?
Learn how Hello Heart makes it simple for employees to take charge of their numbers, manage stress, and build healthy habits that last.
1. Gazit T, Gutman M, Beatty AL. Assessment of Hypertension Control Among Adults Participating in a Mobile Technology Blood Pressure Self-management Program. JAMA Netw Open. 2021;4(10):e2127008, https://doi.org/10.1001/jamanetworkopen.2021.27008. Accessed October 19, 2022. (Some study authors are employed by Hello Heart. Because of the observational nature of the study, causal conclusions cannot be made. See additional important study limitations in the publication. This study showed that 108 participants with baseline blood pressure over 140/90 who had been enrolled in the program for 3 years and had application activity during weeks 148-163 were able to reduce their blood pressure by 21 mmHg using the Hello Heart program.) (2) Livongo Health, Inc. Form S-1 Registration Statement. https:/www.sec.gov/Archives/edgar/data/1639225/000119312519185159/d731249ds1.htm. Published June 28, 2019. Accessed October 19, 2022. (In a pilot study that lasted six weeks, individuals starting with a blood pressure of greater than 140/90 mmHg, on average, had a 10 mmHG reduction.) NOTE: This comparison is not based on a head-to-head study, and the difference in results may be due in part to different study protocols.
2. Validation Institute. 2021 Validation Report (Valid Through October 2022). https://validationinstitute.com/wp-content/uploads/2021/10/Hello_Heart-Savings-2021- Final.pdf. Published October 2021. Accessed October 19, 2022. (This analysis was commissioned by Hello Heart, which provided a summary report of self-fundedemployer client medical claims data for 203 Hello Heart users and 200 non-users from 2017-2020. Findings have not been subjected to peer review.)
