Why Choose Passive Stretching — and What Exactly Is It?
Passive stretching is when you gently hold a muscle in an elongated, relaxed position without tension or muscle effort. Unlike active stretching (where you actively tense the muscle being stretched), with passive stretching you simply let your body gradually release and essentially 'let go of control.' This technique is often practiced at the end of workouts or as a stand-alone way to unwind.
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How Passive Stretching Affects Stress
Research shows that both single and regular sessions of passive stretching can reduce physiological and psychological symptoms of stress—including heart rate, blood pressure, sympathetic nervous system activity, cortisol release, and anxiety.[1]
In a randomized controlled study on people with metabolic syndrome, the group that practiced stretching exercises showed lower levels of salivary cortisol in the morning and evening compared to a relaxation yoga group. They also reported reduced perceived chronic stress and fewer persistent stressful thoughts.[2]
Impact on Nervous System and Hormones
After a stretching session, participants experienced activation of the parasympathetic nervous system—the system responsible for rest and recovery. There was also a significant drop in cortisol levels and an increase in the testosterone/cortisol ratio, which serves as a marker of a more favorable stress response in the body.[3]
Additionally, for middle-aged and older adults, regular stretching decreased arterial stiffness, pulse, and diastolic blood pressure, indirectly indicating a reduced vascular reaction to stress.[4]
