Stress has been pinpointed as the biggest pain-point affecting our longevity today. We sat down with experts to share some easy tips to managing stress before it becomes chronic.
Longevity. This buzzword has been circling around the health and wellness industry long before Bryan Johnson stepped on the scene with his extreme daily routine for ageing backwards.
But what does longevity even mean? Noam Sagi, co-founder of wellness clinic Vidavii says, “If we define longevity only as living longer, we miss the point. Longevity is about extending the years of vitality, clarity and emotional wellbeing.”
Surprisingly, the most important factor, or perhaps inhibitor, of longevity is something most of us experience every day: stress.
Nikolina Lauc, CEO of GlycanAge, a leading longevity clinic, held a talk on the link between stress and longevity at the 2025 Health Optimisation Summit in London. According to her, stress is one of the root causes of early illness and inflammation, even in those who are physically fit. Further to this, Nikolina claims that, even if you eat extremely healthy and exercise daily, those who experience constant stress are likely to live in survival mode.
To simply “stop feeling stressed” is an unrealistic and useless suggestion, as most of us live fast-paced lives and have both professional and personal responsibilities. So, we did some digging to find out how we can better manage stress to increase our health and longevity.
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How does stress harm longevity?
Noam explains: “Stress isn’t just ‘in your head’. When stress becomes chronic, it keeps your nervous system stuck in fight-or-flight. That means elevated cortisol, higher blood sugar and systemic inflammation. Over time, this wears down every system.”
She adds that immune suppression, cognitive decline and cardiovascular disease can all be linked to cases of chronic stress.
Dr Steven Allder, consultant neurologist at Re:Cognition Health shares a great way to understand what staying in a state of stress does to our body: “When we perceive a threat, the amygdala, our brain’s emotional alarm system, signals the hypothalamus to activate the sympathetic nervous system. This triggers the release of stress hormones, such as adrenaline and cortisol, preparing the body for fight-or-flight.”
He said animals’ stress levels are regulated as they should be. They spend their time resting and only go into a state of stress when they see a predator, before returning to rest when the coast is clear. When we stay in that state of fight or flight for a prolonged period, the negative effects that Noam suggested can quickly spawn in the body.
How to manage stress for longevity with breathwork
Noam says one of the most powerful tools in managing stress is deliberate breathwork, Thomas Hague, breathwork coach shares two breathwork exercises for managing stress.
“Breathing through the nose and lengthening the exhale activates the vagus nerve and synchronises heart rate with breathing,” he says. “This shifts the body into a calmer state and reduces stress.”
Those who are comfortable with this and want to add another layer can add a one second pause at the top and bottom of each breath.
“Spend three to five minutes each morning, upon waking, breathing only through the nose at a rhythm of about six breaths per minute. That means each inhale and exhale together lasts around 10 seconds. If that feels too difficult at first, go slower and build up over time.” He adds that it’s important to go at a pace that makes you feel comfortable, rather than to stress out your body.
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Lifestyle tips to help manage stress
Dr Tunç Tiryaki, founder of the London Regenerative Institute, shares a number of lifestyle changes that can help chronic stress.
We’ve all heard it before: to live a healthy lifestyle, we need to be sure we’re getting enough sleep. However, many of us don’t get a full eight hours every night. According to Dr Tunç, winding down in the evening by limiting blue light from devices can help you achieve a better-quality sleep during the hours you have.
On the topic of devices, having digital boundaries is vital. “Constant notifications and screen time can keep the nervous system in overdrive,” explains Dr Tunç. He recommends scheduling device-free moments to allow your brain to decompress.
One thing we can learn from the blue zones — the regions where people statistically live longer — is the power of connection.
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“Spending time with friends, family and even pets can lower cortisol, increase oxytocin and improve mood. Even brief interactions or phone calls can provide emotional relief and promote resilience during demanding periods,” explains to Dr Tunç.
This could be something as simple as spending time with colleagues or phoning a friend during your lunch break, as opposed to eating alone at your desk while scrolling social media.
And as important as community is, having time out for yourself is also crucial. “Journaling, listening to music, stepping outside for fresh air or practising a hobby for 10-15 minutes can help reset your nervous system, reduce mental clutter and enhance overall wellbeing. Treat these moments as essential appointments, rather than optional extras.”
Feature image: Vidavii
