Hormetic stress: What Doesn’t Kill You Makes You Stronger

The saying “what doesn’t kill you makes you stronger” is more than just a motivational slogan. It’s backed by science, specifically through the concept of hormetic stress—the idea that small, controlled doses of stress can stimulate the body and mind to grow stronger and more resilient. By challenging yourself through practices like cold exposure, fasting, exercise, and even breathwork, you can train your body to better handle both physical and mental stressors.

Experts like Dr. Susanna Søberg and Prof. Mike Tipton have studied how these stressors elicit powerful physiological and psychological adaptations. Additionally, spaces such as R1SE Urban Spa are making it easier than ever to incorporate hormetic stress into daily life, using it to foster both physical and mental resilience.

What is Hormetic Stress?

Hormetic stress is a biological phenomenon where controlled stressors cause the body to adapt and improve. Think of it as a “use it or lose it” principle: small amounts of stress trigger repair and growth, while chronic or extreme stress causes harm. Hormesis works because it forces the body to strengthen its systems, ultimately improving resilience, health, and longevity.

Dr. Søberg and Prof. Tipton have shown how practices like cold exposure and breath control create these beneficial stress responses, improving cardiovascular health, metabolism, and mental clarity while teaching the mind to cope with discomfort.

Examples of Hormetic Stress

Hormetic stress can be introduced in a variety of ways, many of which are accessible to anyone. Here are some of the most effective:

Cold Exposure

Whether through cold showers, ice baths, or cold-water swimming, exposing yourself to cold temperatures stimulates the release of noradrenaline and dopamine and activates brown adipose tissue (BAT) and cold shock proteins, boosting metabolism, increasing insulin sensitivity, reducing inflammation and improving mood. Cold immersion also trains mental resilience, by forcing you to stay calm under discomfort, a skill that translates to everyday stress management.

Heat Exposure

In contrast to cold, heat exposure—through activities like sauna bathing—induces hormetic stress by elevating core body temperature. This activates heat-shock proteins, which repair damaged proteins and protect cells from future stress. Studies show that regular sauna use is linked to a reduced risk of cardiovascular disease, Alzheimer’s, and all-cause mortality.

As Søberg suggests, combining cold and heat therapies can be particularly potent, as the contrasting stresses challenge the body to adapt to extremes and potentially provide even greater cardiovascular benefits.

Exercise

Exercise, especially high-intensity interval training (HIIT), is a classic example of hormetic stress. Short bursts of intense activity challenge the body, leading to improved strength, cardiovascular health, and endurance. Exercise also releases endorphins, improving mood and reducing stress.

Fasting

Intermittent fasting or time-restricted eating mimics the stress of food scarcity, triggering processes like autophagy, where the body cleans out damaged cells and optimises energy use. Fasting improves insulin sensitivity, metabolic flexibility, and brain function.

Controlled Breathwork

Breathwork techniques, such as controlled hyperventilation and breath holds, introduce hormetic stress by creating controlled oxygen deprivation during breath holds. These practices:

• Activate the sympathetic nervous system, temporarily increasing stress tolerance.
• Improve CO₂ tolerance, enhancing efficiency in oxygen usage, by utilising the Bohr Effect.
• Teach the mind to stay calm and focused during stress, making it easier to manage daily challenges.

How Hormetic Stress Helps Manage Everyday Stressors

By exposing yourself to intentional stressors, you build a reserve of resilience that spills over into daily life. Here’s how hormetic stress translates to everyday benefits:

• Stress Inoculation: Hormetic stress teaches your brain to view challenges as manageable, making you less reactive to everyday annoyances like traffic or workplace pressure.
• Improved Emotional Regulation: Controlled stress strengthens the prefrontal cortex, helping you stay calm and make rational decisions under pressure.
• Better Sleep: Practices like cold exposure and sauna improve sleep quality, which is vital for coping with stress.
• Increased Focus and Clarity: Hormetic stress improves mental clarity, allowing you to tackle tasks with greater efficiency and creativity.

R1SE Urban Spa: Harnessing Hormetic Stress

At R1SE Urban Spa, hormetic stress is at the heart of the experience. The spa offers a range of services designed to help clients reap the physical and mental benefits of controlled stress in a supportive environment.

Fire & Ice Contrast Therapy

Alternating between sauna and cold immersion takes advantage of both heat and cold hormesis. The result? Improved cardiovascular health, reduced inflammation, and a sharper, calmer mind.

Breathwork

R1SE also incorporates guided breathwork sessions into its guided sessions, teaching how everyone can use controlled breathing techniques to gain all sorts of short- and long-term benefits.

R1SE Fasting Club

R1SE also offers a monthly Fasting Club, where members can participate in guided fasts ranging from 12 hours to 7 days. This flexible programme allows participants to choose the fasting duration that suits them best while receiving support and resources to maximise the benefits of intermittent and extended fasting. https://transform.r1se.co.uk/fasting 

Education and Community

R1SE’s spa sessions and workshops provide a scientific foundation for these practices, empowering everyone to incorporate hormetic stress into their daily lives. The spa also fosters a supportive community, run by people who practice what they preach and really believe in it, helping individuals stay motivated and inspired.

Conclusion: Finding Calm in the Chaos

“What doesn’t kill you makes you stronger” is more than just a saying—it’s a biological truth rooted in the science of hormetic stress. By exposing yourself to controlled challenges like cold immersion, heat exposure, fasting, breathwork, and exercise, you can strengthen your body, sharpen your mind, and improve your ability to navigate life’s stressors.

At R1SE Urban Spa, these principles are brought to life in an environment that combines fascinating science with community support. Whether you’re stepping into an ice bath or holding your breath during guided exercises, you’re not just enduring discomfort—you’re building the resilience and clarity to thrive.

Step outside your comfort zone and discover the power of hormetic stress. Your stronger, calmer self is waiting.