Feeling Run Down? Your Immune System Might Just Need a Little Mindfulness
What you do with your breath, time, and stress matters.
Between nonstop news alerts, climate chaos, economic uncertainty, and 3:07 AM spirals about everything, it’s no wonder so many of us are feeling foggy, fried, and flat-out done.
Stress doesn’t just mess with your mood—it quietly messes with your immune system. That low-level hum of worry? It can actually change what your body is doing at a cellular level.
Let’s break it down (with science, not shame).
Here’s What Happens When You’re Stressed All the Time
Your body has its own built-in communication network:
Cytokines – little protein messengers that tell your immune system how to respond
Natural Killer (NK) cells – your internal security squad, protecting you from viruses and rogue cells
But chronic stress—whether from doomscrolling, insomnia, or just trying to get through the day—disrupts that system.
Cytokines go into overdrive, creating inflammation
NK cells become sluggish, leaving you more vulnerable
And your body stops recovering efficiently from daily wear-and-tear
The Good News? You Can Turn This Around
Research shows that simple mindfulness practices—like intentional breathing, meditation, or even creative activities—can:
Lower levels of pro-inflammatory cytokines like IL-6 and TNF-α
Increase NK cell activity (aka a stronger immune response)
Improve sleep, focus, and emotional resilience
We’re not talking about hours of silence on a mountaintop.
We’re talking about 5–15 minutes of intentional calm.
What We’re Seeing at Upward Together
Through our Moments of Calm programs, we’ve worked with people navigating high-stress jobs, unpredictable schedules, and restless minds.
And the shift is real.
After just one guided breathwork session, or a short Creative Calm Lab, participants say they feel more grounded, less reactive, and better able to focus. And it’s not just a mental shift—it’s biological.
These practices regulate your nervous system, reduce cortisol, and create space for your immune system to do what it’s meant to do: protect and restore.
What We Offer (and What You Can Try Today)
Breathwork + Binaural Beat Audio Sessions – quick nervous system resets
Creative Calm Labs – mindfulness through hands-on expression
Digital Reset Toolkits – on-demand support when your brain needs a break
Workplace Wellness Programs – bringing it all together for teams + communities
Try This: A 3-Minute Reset for When the World Feels Like Too Much
No phone. No pressure. Just pause.
Inhale for 4… Hold for 4… Exhale for 4.
Do this for 3 minutes.
Let your shoulders drop. Let your breath lead.
Let your body know it’s safe again.
Even one moment like this can shift how your immune system responds.
You Deserve to Feel Safe in Your Own Body
When the world outside feels chaotic, the most radical thing you can do is slow down. Breathe. Create. Rest. Reconnect.
It’s not a luxury. It’s biology.
And it’s one of the most powerful things you can do for your well-being.
Explore our creative wellness tools + team offerings here »