If you've ever heard a therapist say, "Make sure you're exercising and staying hydrated," and thought, "Okay, but why?" — you're not alone.
Most professionals give advice like it’s a fortune cookie: short, vague, and forgettable. But if you’re the kind of person who wants the actual, physical reasons behind why movement, water, and proper breathing help you feel better, sleep deeper, and chill the hell out — this article is for you.
What Exercise Does to Your Brain (In Plain English)
When you move your body — walk, lift weights, bike, chop wood, whatever — your brain reacts immediately:
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Endorphins kick in. These are your body’s natural painkillers and mood boosters. They’re like a shot of morphine from the inside. You literally feel better.
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Dopamine increases. This is the brain chemical that helps you feel pleasure and motivation. If you’ve been depressed, anxious, or unmotivated, dopamine is often low. Exercise brings it back online.
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Serotonin rises. This chemical stabilizes your mood and helps regulate sleep. It's also the same target of many antidepressants — except exercise gives you the boost without the side effects.
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Cortisol drops. Cortisol is the stress hormone that keeps your body in fight-or-flight mode. Exercise burns it off like fuel and helps your nervous system calm down.
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Your brain rewires itself. Regular exercise actually grows new brain cells (especially in the hippocampus — the part responsible for memory and mood regulation). It makes you sharper and more emotionally balanced over time.
Why Water Isn’t Just a Wellness Cliché
Most people walk around dehydrated and wonder why they feel like garbage. Your brain is made of nearly 75% water. When you’re low:
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You get brain fog
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You feel fatigued
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You’re crankier and more anxious
Even mild dehydration can increase cortisol and stress levels. Drink water consistently throughout the day and your body’s systems — including your mood regulation — will run smoother, like a well-oiled machine.
The Role of Breathing (Yeah, I Used to Roll My Eyes Too)
I’ll be honest — I haven’t always been a fan of telling people to “just breathe.” For a long time, it felt like a cop-out. You come to therapy with real-life problems, and someone tells you to inhale like you’re in a yoga retreat? No thanks.
But here’s the thing: it works — not in a mystical, incense-burning way, but in a biological, measurable, hardwired-into-your-nervous-system kind of way.
When you’re stressed, anxious, or angry, your breathing gets short and shallow. That tells your body “we’re in danger.” Your heart rate rises, your muscles tense, and your brain shifts into survival mode. But if you slow your breathing down — deep belly breaths, not chest gasps — you flip the switch on your parasympathetic nervous system. That’s your calm-down gear. Blood pressure drops. Heart rate slows. Muscles release tension.
You don’t have to “feel spiritual” to benefit from it. You just have to breathe like you mean it.
Bottom Line
This isn’t about “self-care.” This is about taking back control of your nervous system. Movement, hydration, and proper breathing are the physical hacks to get your brain working with you instead of against you.
If this kind of no-nonsense explanation makes more sense to you than glitter journals and mood crystals, then you’re in the right place.
Let’s talk about how to build a therapy plan that includes these real, biological tools — and leave the fluff behind.
📞 Eric Astleford, MA
🌐 www.commonmantherapyllc.com
📍 Serving all of Vermont via secure video sessions
📅 Book your consultation today
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