Stress is part of everyday life, but how well we adapt and recover shapes our health, resilience, and long-term performance. One of the most powerful tools we have in this process is a molecule called Brain-Derived Neurotrophic Factor (BDNF).

Think of BDNF as fertiliser for your brain. It supports the growth and strengthening of neural pathways, allowing your brain to rewire itself through experience. When BDNF levels are high, your brain is better able to regulate emotions, sharpen focus, and respond with agility. This process, known as neuroplasticity, is what allows elite athletes to perform under pressure – and it’s equally available to all of us in daily life.

How to Boost Your BDNF

Research shows that BDNF levels rise with:

• Physical activity – especially exercise that challenges both body and mind
• Mental focus and deliberate practice – learning new skills, problem solving, or mindful activities
• Recovery strategies – quality sleep, active recovery, and deep breathing

For example, Novak Djokovic often resets after a lost point by taking slow, deliberate breaths. This isn’t just about calming nerves – it helps regulate stress signals in his brain and restore sharp focus. Over time, these conscious practices train the brain to perform effectively under pressure, rather than being hijacked by stress.

Adaptation Beyond Sport

The ability to adapt isn’t limited to athletes. Everyday challenges – from workplace deadlines to caring for family – activate the same brain-body systems. When you expose yourself to manageable stressors, such as a challenging workout, learning a new skill, or even practising a difficult conversation, you’re training both body and brain to respond more effectively.

Scientists call this cognitive reserve and allostasis – the ability to maintain stability by adapting to stress and changing demands. It’s what makes us flexible instead of fragile.

From Courage to Confidence

Resilience is not about avoiding stress or failure – it’s about learning to navigate them. And the truth is, the only way to develop true confidence is to earn it.

• The confidence to bounce back from setbacks is built by working through previous failures.
• The confidence to speak under pressure comes from the speeches you’ve already given.
• The confidence to perform on game day is forged in the training sessions that came before it.

At first, it takes courage to practise, knowing it may not go perfectly. But over time, as your skills improve and your brain rewires itself through repetition, courage transforms into confidence. This is the brain-body loop in action – deliberate practice, stress regulation, and recovery combining to create resilience and self-belief.

Practical Strategies for Daily Life

You don’t need to be a pro athlete to build resilience. These strategies can help anyone strengthen their brain-body loop:

• Move regularly – choose dynamic, coordinated activities like dancing, strength training, or fast walking while problem-solving.
• Practise mindfulness – even two minutes of conscious breathing can dial down stress signals.
• Recover deliberately – include active recovery after intense exercise, and protect your sleep to consolidate learning and repair.
• Lean into challenges – view practice, setbacks, and small failures as opportunities to strengthen your brain and body.

The Takeaway

Humans are built to adapt. By combining movement, focus, and recovery, you can increase BDNF, strengthen your resilience, and transform courage into confidence. Whether you’re facing pressure in the workplace, navigating personal challenges, or striving to stay sharp as life evolves, these strategies empower you to respond with flexibility, clarity, and control.

With deliberate practice, your brain and body create a trainable loop – one that helps you not just survive stress, but thrive under it.