There’s something almost magical about the holiday season, isn’t there?
And yet, underneath the warmth and nostalgia, there can be a quieter sense of tension that often goes unnoticed until it manifests in little ways — a quickening of the heartbeat during crowded shopping trips, a tightness across the chest when the to-do list feels endless, or the creeping exhaustion that comes from attempting to make everything perfect for everyone else.
We all feel it sometimes, especially for those of us who can sometimes give a-little-much of ourselves during the holidays that we forget to give even a small fraction of that care back to our own hearts.
Holiday stress isn’t just a feeling; it’s a physiological response. The body senses pressure, even when it’s wrapped in the most joyful trappings, and the heart responds.
Stress hormones including cortisol and adrenaline surge, increasing heart rate and blood pressure, and sometimes even leaving us with that persistent, low-grade tension that lingers long after a stressful phone call or traffic jam. However here’s the thing – your body is resilient. It’s capable of recovery, of responding with calm, and of integrating small, intentional practices that protect the heart, even in the midst of seasonal chaos.
One of the first steps that can help us is simple awareness. Notice your body throughout the day — the tightness in your shoulders, the way your jaw might unconsciously clench, the shallow rhythm of your breath.
These are tiny signposts, subtle nudges from your heart and nervous system that say, ‘slow down. Notice me.’
When you allow yourself to pay attention, you open a doorway to action, not panic. Even a single moment of acknowledgment can reduce the physiological strain of stress, giving your heart a brief yet meaningful chance to reset.
Reframing holiday expectations
One of the most profound things I’ve noticed over the years is that a huge part of holiday stress comes not from the season itself, instead from the stories we tell ourselves about it. The pressure to create perfect memories, to host flawless gatherings, or to maintain a level of cheer that feels unnatural can weigh heavily. This year, I invite you to notice those expectations, to recognise them as just that — stories, not imperatives.
A gentle practical tip is to write down the ‘shoulds’ you carry.
For example, ‘I should host the perfect dinner,’ or ‘I should attend every holiday party.’
Then, for each one, ask yourself – is this necessary?
Does it serve my heart, or does it add unnecessary tension?
Often, simply naming and questioning these expectations frees up space for a more compassionate approach, allowing your energy to be directed toward experiences that genuinely nourish you and your loved ones.
Micro-pauses for heart-cantered breathing
Even amidst the hustle, it’s possible to find moments for micro-pauses. Imagine standing in the kitchen while a pot simmers, or sitting in your car for just a minute before heading inside for a family gathering. During these micro-pauses, bring awareness to your breath. Breathe deeply into your belly, letting your chest expand gently, and exhale fully, imagining stress leaving your body with each breath.
These tiny rituals may seem inconsequential, however science and lived experience both show that even brief breathing practices can reduce heart rate, lower blood pressure, and decrease stress hormone levels. They are not a luxury; they are a practical act of self-care that signals to your nervous system that you are safe, supported, and in control of your rhythm.
Movement as a joyful release
Movement is often overlooked during the holidays, partly because our schedules feel so packed and partly because we mistakenly see exercise as a chore rather than a form of heart-cantered care.
However movement doesn’t have to be structured or rigorous to be beneficial. Walking through a nearby park, dancing to a favourite holiday song in your living room, or stretching in the morning sunlight are all ways to release tension and nourish your cardiovascular system.
It can be effective to set a gentle intention to move for just ten minutes a day, even on the busiest of days. This small, consistent habit can dramatically influence heart rate variability, reduce stress, and leave you feeling lighter — both physically and emotionally. And when movement is framed as an act of joy rather than obligation, it becomes an anchor of calm amidst holiday chaos.
Mindful eating without guilt
Food, another central element of the holidays, is often intertwined with stress, guilt, and overindulgence.
How about this idea? – treat your meals as an opportunity to nourish your heart and honour your body.
Notice colours, textures, and flavours.
Allow yourself to savour, rather than rush.
When you listen to cues of fullness and desire, you naturally reduce the stress on your digestive and cardiovascular systems.
Practical steps include filling half your plate with vegetables, choosing one indulgent treat mindfully, or pausing for a single deep breath before the first bite.
Each of these small choices signals respect for your heart, supporting both your physical health and your emotional relationship with food.
Rest as resilience
Sleep and rest often get sacrificed during the holiday rush, however they are crucial for heart health. 1 Chronic sleep disruption can increase blood pressure, elevate stress hormones, and compromise emotional resilience. While I know it’s tempting to stay up late wrapping gifts or attending gatherings, even a single restorative habit can make a difference.
Consider creating a ‘wind-down ritual’ — a short period before bed without screens, a warm shower, gentle stretching, or a few minutes of meditation. These small adjustments signal to your heart and nervous system that the day is concluding safely, allowing your body to repair and recover. Over time, these micro-restorative practices have a profound cumulative effect on stress levels and heart health.
Connection as heart medicine
During the holidays, social interactions can be both a source of joy and stress. Family dynamics, crowded events, and high expectations can feel overwhelming. One of the most heart-protective strategies is to be intentional about connection. Focus on moments that genuinely bring warmth and joy, and allow yourself permission to decline interactions that drain your energy.
Even brief connections — a phone call with a loved one, a smile shared with a neighbour, a meaningful text — can stimulate oxytocin (‘the hug hormone’), a hormone that supports cardiovascular function and reduces stress. And equally important is connection with yourself – quiet moments of reflection, journaling, or simply noticing your heartbeat remind you that your own presence is enough.
Gratitude as a subtle anchor
Gratitude may feel cliché, however its effects on the heart are tangible. Reflecting on small moments of ease, kindness, or joy lowers stress markers, improves mood, and can even positively influence heart rate.
During holiday reflection, trial keeping a brief gratitude journal.
For example, jot down three small things each day that brought ease or delight — a sunbeam, a shared laugh, a cup of tea. These tiny acknowledgments create a subtle yet powerful shift in perspective, grounding you in the present and alleviating tension that otherwise accumulates silently.
Creative expression for emotional release
Art, music, and movement are more than hobbies; they’re tools for emotional processing and heart health. Singing along to a favourite holiday tune, doodling while the kids play, or dancing in your kitchen can release endorphins, reduce stress hormones, and help regulate your nervous system.
Creative expression allows for processing emotions that might otherwise linger as tension in your chest or shoulders.
What ever works for you. Creating, laughing, and letting go simultaneously nurtures the heart in ways that structured ‘relaxation techniques’ sometimes cannot.
Setting realistic boundaries
Boundaries are another subtle yet powerful way to protect heart health during the holidays. Saying no is not selfish; it is an act of stewardship for your own energy and well-being. Perhaps declining an event allows you to get sufficient rest, or delegating a task at a family gathering ensures you stay present rather than frazzled.
Practical ways to implement boundaries include identifying two non-negotiables each week — things you will not compromise, such as bedtime, movement, or a period of quiet reflection — and communicating them gently yet firmly. These actions reduce cumulative stress, improve cardiovascular markers, and give you the clarity to engage fully in moments that truly matter.
Mindful consumption of media and news
During the holidays, media and news consumption can add subtle, almost invisible stress. It’s easy to scroll endlessly or get caught in negative narratives that elevate heart rate and stress hormones.
Creating intentional boundaries around media — perhaps a designated 15-minute check-in rather than constant exposure — can reduce unnecessary stress and allow your heart to remain calm and resilient.
It’s useful to remember that less is more.
Micro-moments of joy and presence
One of my favourite strategies is to sprinkle micro-moments of joy throughout the day. A short walk outside in sunbeams, a moment to watch water (at a local river or beach), a few minutes to enjoy a favourite cup of tea — these small experiences, when noticed consciously, give your heart brief however meaningful intervals of rest and pleasure. Over days and weeks, these accumulate, supporting resilience and heart health in ways that larger, rarer practices cannot.
Reflection and gentle intention setting
As the season unfolds, consider reflecting nightly on what worked and what felt heavy. These reflections don’t need to be exhaustive; a few sentences in a journal or mental notes before bed can work well.
From this reflection, it can be handy to set gentle intentions for the next day — ‘I’m enjoying taking one micro-breath pause before starting dinner,’ or ‘I feel good about moving my body for ten minutes.’
Small intentions create momentum, helping you navigate the holidays with awareness rather than autopilot stress.
Celebrating your heart’s resilience
Finally, acknowledge the strength of your heart — both literally and metaphorically. Every beat that carried you through crowded events, long shopping trips, and emotionally complex gatherings is a reminder of resilience. Honour your ability to navigate the season with grace, even when perfection wasn’t possible, and recognise that each small act of self-care is a victory for your cardiovascular and emotional well-being.
The holidays are not just a test of endurance; they are an invitation to practice presence, self-compassion, and mindful engagement.
By noticing your body, framing choices gently, and integrating small heart-cantred practices into each day, you can maintain heart health and emerge from the season stronger, calmer, and more attuned to your own needs.
See you on this week’s #AlivewithFi 🙂
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
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1 Good-quality sleep protects against CVD risk (NIH National Library of Medicine) – -https -//pmc.ncbi.nlm.nih.gov/articles/PMC11082862/