The Secret Reason You Always Feel Tense
Are you always on the go? Always doing, going, going, going, never resting? What if your drive to get things done is actually driving your body into chronic tension and leading to chronic illness?
Let’s explore the green light reflex and how to soften it, starting with breath.
What is the Green Light Reflex?
The green light reflex is your body’s go mode. It’s designed to propel you into action—a biological system that activates the powerful muscles along the back of your body: the spine, glutes, hamstrings, neck, and jaw.
Originally, this reflex helped us survive. It allowed us to chase, hunt, and move swiftly in times of action. But today? Life rarely lets us turn it off.
Instead of short bursts of movement followed by deep rest, we live in a world of constant stimulation: alerts, notifications, deadlines, pressure to perform. The result? Our body stays switched on, muscles braced, breath shallow, nervous system maxed.
The Cost of Staying On
Chronic green light activation can look like:
Back and neck pain
Jaw tension
Headaches
Fatigue
Emotional burnout
You may look productive or strong, but your body is quietly paying the price. Over time, the nervous system loses the ability to relax, heal, or create.
How to Interrupt the Cycle
One of the most direct and powerful ways to shift out of the green light reflex is through a practice called lower back rib breathing.
This is the breath pattern we had as babies—deep, expansive, and calming. But as we age and brace, we lose access to that natural rhythm.
Try This:
Sit or lie down comfortably.
Place your hands gently around the lower part of your rib cage, thumbs toward your back.
Breathe in softly through your nose, aiming the breath down into the low back and side ribs.
Feel the ribs expand outward like wings.
Exhale slowly, letting them return inward.
Do this gently. No forcing. Just awareness and intention.
Notice what shifts. Over time, you may:
Relax the shoulders
Lengthen the spine
Stimulate your vagus nerve
Feel more calm and centered
Why It Works
This deep breathing resets your parasympathetic nervous system (your rest-and-digest mode). It lowers cortisol, improves heart rate variability, reduces anxiety, and restores emotional balance.
Your body starts to remember: It’s safe to soften.
A Final Reminder
The green light reflex isn’t bad. It’s protective. But when it stays on, it keeps you stuck in a cycle of tension. The good news? You can teach your body to switch off and reconnect with calm.
This week, pause every hour. Breathe into your low back ribs. Ask yourself: Am I pushing right now? Can I soften just a little?
Let this breath be your reset button.
Next week: We’ll explore how the spine holds emotional history—and how movement can unlock your future.
Until then, stay curious, stay soft, and keep restoring your natural balance.
—Dr. Melanie Carlone