Most of us can relate to that horrible feeling of being squished in a rammed Tube carriage as the train screeches to a halt in the middle of a tunnel. Or the dreaded feeling of heading home to a mountainous to-do list that could make Olivia Pope throw in the towel.

Rising cortisol levels are never good, so it’s no surprise that the stress we accumulate throughout the week can have a negative effect on our performance.

Emma Obayuvana, fitness movement coach and presenter, emphasises the importance of keeping our stress levels under control.

“I try to be aware of how my body reacts to stress,” says Obayuvana.

“If I have a strong reaction to outside stressors or see that the smallest things start to bring my stress levels up, I know it’s time to slow down and take some time to myself to do activities that I find nourishing like yoga, spending more time outdoors or catching up with friends.”

Sometimes, just recognising when we’re feeling stressed isn’t enough to spur us to make a change. That’s why Obayuvana suggests monitoring our reactions to exercise regularly for a more detailed assessment of our stressors so we can make the right changes to our routines.

“I also keep track of how my body reacts to exercise, noticing when something does not quite feel right or seems too easy, or anything else, and this means I can make changes. These changes will be beneficial to my performance and strength/fitness levels. For instance, noticing higher fatigue and depleting strength, means I might need extra rest and recovery and it’s time to dial back. Quite the contrary, in fact. If energy levels are fine but performance is flat, perhaps it’s time to step it up.”

Knowing which forms of exercise sap your energy and require extra rest is crucial so you can go ahead and enjoy elevated performance after proper recovery time.

If there’s anything you take away from the expert advice you’ve mulled over, it should be a renewed appreciation for the art of unwinding and getting in tune with your body. With that in mind, the Fitbit Sense 2 can help you identify patterns of stress with all-day-body-response tracking and smart notifications to remind you to reflect on your emotions throughout the day.

When you’re ready to take the leap and start listening to your body to boost your performance, perhaps just start off with one change like starting to track your cycle or practising full-body mobility sessions.

4 wellness experts on how to listen to your body and boost performance