Unless you’ve been avoiding the news altogether, you’ll know that the Football World Cup has been in full swing. If you’re an England supporter, today’s emotions may still feel a little raw after last night’s result. But did you know your brain and body don’t experience football as ‘just entertainment’? Whether your team wins or loses, watching an important match triggers real physiological changes that can leave you buzzing, exhausted or struggling to switch off long after the final whistle.

Watching football isn’t just an emotional experience - it creates measurable physiological changes throughout the body. Whether your team wins or loses, your brain and nervous system often respond as though you were taking part in the contest yourself.

The good effects

1.Dopamine (the reward chemical)

When your team scores, or even comes close, your brain releases dopamine. This creates feelings of pleasure, excitement and motivation. It’s one reason football can feel so addictive.

2.Oxytocin (the bonding hormone)

Watching with friends, family or fellow supporters strengthens social bonds. Singing together, celebrating together and sharing the emotional highs and lows increases oxytocin, helping people feel connected and part of something bigger.

3.Endorphins

Laughing, cheering and celebrating can trigger endorphin release, reducing pain perception and creating a natural sense of wellbeing.

4.Mental stimulation

Football engages memory, prediction, attention and decision-making as supporters analyse tactics, anticipate play and recall previous matches.

5.A sense of identity and belonging

Supporting a club can contribute positively to mental wellbeing by providing community, routine and shared experiences.

The less helpful effects

Football also activates our survival system because our brains don’t always distinguish between watching a threat and experiencing one.

1. Adrenaline surges Close matches, penalties and controversial decisions increase adrenaline.

Effects include:

• Increased heart rate
• Faster breathing
• Sweaty palms
• Muscle tension
• Feeling “wired”

2. Cortisol (the stress hormone) Important matches can significantly raise cortisol levels, especially if you’re emotionally invested.

Too much cortisol can lead to:

• Anxiety
• Irritability
• Difficulty switching off
• Poor sleep
• Raised blood pressure

3. Increased cardiovascular strain Studies have found that heart attacks and cardiac emergencies increase on the days of major football matches, particularly after dramatic or penalty shoot-out defeats in susceptible individuals.

4. Emotional contagion Humans naturally mirror the emotions around them. A tense stadium, angry crowd or heated social media discussion can amplify your own emotional state.

5. Sleep disruption Late evening matches leave many supporters with elevated adrenaline and cortisol long after the final whistle, making it harder to fall asleep.

Why it’s so powerful

From an evolutionary perspective, your brain interprets “your team” almost like “your tribe.”

A goal feels like a tribal victory. A defeat feels like a personal loss.

Brain imaging studies show that areas involved in reward, threat detection and emotional processing become highly active during important sporting events.

Three things to do after the match to calm your nervous system

1. Change your physiology first

Your body can’t remain highly stressed if your breathing slows.

So do the following:

• Five minutes of slow breathing
• Breathe in for 4 seconds
• Breathe out for 6-8 seconds

A longer exhale activates the parasympathetic nervous system, helping switch you from “fight or flight” into “rest and digest.”

2. Move your body

You’ve probably been sitting with muscles tensed for 90 minutes.

Go for:

• A 10-20 minute walk
• Gentle stretching
• Light mobility exercises

Movement helps metabolise stress hormones and tells your brain the “threat” has passed.

3. Avoid reliving the match repeatedly

Watching every replay, reading angry comments and endlessly discussing controversial decisions keeps your nervous system activated.

Instead:

• Accept the result.
• Give yourself something different to focus on.
• Listen to calming music, read, have a shower or spend time with family.

This helps your brain close the emotional loop rather than replaying it for hours.

You’re normal!

The irony is that although you’re physically sitting on the sofa, your body may behave as though it’s just completed an intense event itself. Understanding that your racing heart, tense muscles and inability to switch off are normal physiological responses can make it easier to manage them. A few deliberate actions after the final whistle can help your nervous system return to a calmer, more balanced state much more quickly.