The HPA axis (Hypothalamus–Pituitary–Adrenal axis) is one of the body’s primary systems for responding to stress.
It’s a communication loop between three key structures:
• The hypothalamus (in the brain)
• The pituitary gland (at the base of the brain)
• The adrenal glands (located on top of the kidneys)
Together, they coordinate how the body reacts to challenge — whether physical, emotional, or environmental.
How the HPA Axis Works
When something stressful occurs, the brain evaluates the situation through structures involved in threat detection and context.
The hypothalamus then signals the pituitary gland.
The pituitary sends a message to the adrenal glands.
The adrenal glands release hormones — including cortisol and adrenaline — which prepare the body to respond.
This is what allows us to mobilize energy, focus attention, and take action when needed.
In short bursts, this system is adaptive and protective.
When Stress Becomes Chronic
The difficulty arises when stress becomes ongoing.
Instead of activating and then returning to baseline, the HPA axis can remain engaged.
Over time, persistent activation may contribute to:
• elevated cortisol levels
• immune system disruption
• insomnia or sleep disruption
• inflammation
• mood and anxiety challenges
• metabolic imbalance
• cardiovascular strain
• changes in memory and cognitive function
Researchers are still learning about the long-term effects of HPA axis dysregulation, but it’s increasingly clear that chronic stress can influence both physical and emotional health.
A Nervous System–Hormone Connection
The HPA axis responds directly to signals from the nervous system.
The sympathetic nervous system (fight-flight-freeze) mobilizes us during stress. The parasympathetic nervous (rest-digest) system helps restore balance afterward.
When the nervous system has difficulty returning to regulation, the HPA axis may continue signaling the body to stay in a stress-ready state.
Supporting Regulation Through the Body
While lifestyle practices like sleep, nutrition, movement, and relaxation can help, the nervous system itself can be supported in sensing safety again, or for some, for the first time ever.
Somatic nervous system regulation works with the body’s internal feedback systems to shift patterns of chronic activation.
Through certain types of somatic practices like slow, attentive movement and working with a nervous system regulation-informed practitioner either hands-on or virtually, the nervous system can begin to:
• reduce persistent threat signaling
• support more balanced adrenal activity
• improve communication between brain and body
• encourage new neural pathways related to stability and recovery
Over time, this can help the HPA axis return to a more responsive — rather than constantly activated — state.
Because the HPA axis sits at the intersection of brain, hormones, and stress physiology, supporting nervous system regulation may also indirectly support:
• adrenal function
• pituitary signaling
• cortisol rhythm
• overall stress resilience
How to move forward
This is a central focus of the somatic regulation work I offer in person and will soon offer online — supporting the system in shifting from chronic activation toward greater adaptability and capacity.
Because this process involves developing new neural pathways to replace long-standing tension and neural patterns, change often takes some time and consistency. With regular practice, however, people tend to notice steady improvements in their daily functioning and overall physical well-being.