Nervous system
How women in leadership can use their nervous system as a resource
Leadership strength begins in the nervous system
Women in leadership positions often juggle multiple levels: professional responsibility, societal expectations, mental load. No wonder they are more frequently affected by stress-related complaints than men – from exhaustion to chronic tension. This is related to biological and social factors, including differences in stress processing and role expectations (1).
But stress is not a sign of personal failure. It is a biological reality. And this is where the crucial lever comes in: your nervous system.
What your nervous system has to do with leadership
The autonomic nervous system (ANS) is your invisible conductor. It controls bodily functions like heart rate, breathing, and muscle tension – and decides in a fraction of a second whether you switch to "I can handle this" mode or slide into "fight or freeze" mode.
There are two main players:
Sympathetic Nervous System: Your inner accelerator. It activates fight-or-flight responses.
Parasympathetic Nervous System: Your inner regenerator. It promotes relaxation and recovery.
Chronic stress keeps your sympathetic nervous system in a state of alarm – with consequences: sleep disturbances, irritability, racing thoughts. And yes, it affects how you lead. Those who are constantly under pressure tend to react more reflexively than with clarity and composure. Symptoms such as sleep disturbances, irritability, and racing thoughts are typical consequences (2).
Why women in leadership are particularly affected
Women in leadership positions not only have business goals in mind, but often struggle against invisible hurdles:
Societal expectations: Women face pressure to be perfect both professionally and privately. Studies show that women are more frequently confronted with role conflicts that can amplify stress (3).
Impostor syndrome: "Do I really deserve this?" This inner uncertainty is widespread and can put the nervous system in a state of constant alarm (4).
Biological factors: Women report subjective stress more often, while men show stronger physiological reactions. This means: Women feel the stress more intensely – and often process it through adaptation instead of boundary-setting (5).
Nervous system regulation: Your leadership upgrade
The good news? Your nervous system is malleable. It can learn to switch from stress mode to recovery more rapidly.
Here are four simple yet effective strategies:
🔸 Breathing techniques: Extended exhalation (4 seconds inhaling – 7 holding – 8 exhaling) activates the parasympathetic nervous system – your natural calm mode (7).
🔸 Movement: Just 10 minutes of movement reduce stress hormones and bring you back from your head to your body. Regular physical activity reduces stress hormones such as cortisol (8).
🔸 Cold stimuli: Cold water on the face or a short cold shower stimulates the vagus nerve – and shifts your system from "alarm" to "all good" (9).
🔸 Power posing? Not quite. Amy Cuddy's theory is controversial, but: An open, upright posture sends signals to the brain that enhance inner stability (10).
Practical routines for strong nerves
To build resilience in the long term, the following strategies may help:
Morning routine: Movement and mindful breathing enhance focus.
Evening routine: Digital detox, short nervous system exercise – to come out of high-performance mode.
Nerve nutrition: Magnesium-rich foods (e.g., nuts) as well as omega-3 fatty acids promote stress resistance (11).
Social support: Exchange ideas, be honest – leadership doesn't mean bearing everything alone.
Conclusion: Your nervous system is your lever for success
Resilience begins in the body. Those who can regulate their nervous system react not only with less stress but also lead with more clarity, calmness, and presence.
✨ Do you want to not only read this but also feel it directly? Then get my free 7-Day Challenge for Nervous System Regulation. Every day a mini-exercise for more calm, focus, and composure – delivered directly to your inbox.
Mar 23, 2025
