Why Learning to Regulate your nervous system is Essential In Burnout Prevention & Recovery
Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It happens when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Looking back, one thing I wish I had realized sooner is the importance of regulating my own nervous system—and having a toolbox of strategies to do so.
How Chronic Stress Impacts Your Nervous System
Chronic stress changes the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis. While stress in short bursts is a natural and even beneficial response, prolonged stress disrupts the body’s ability to recover.
When stress persists, the parasympathetic (rest/relax) nervous system is overridden. Constant demands and output, combined with a lack of rest and reward, lock in the sympathetic nervous system’s (fight-flight) activity. Over time, the hyperactive HPA axis and sympathetic nervous system become exhausted, leading to central nervous system burnout. At this point, the autonomic nervous system can no longer function optimally, impacting both physical and mental health.
We cannot separate our minds from our bodies—so when the nervous system is dysregulated, our entire well-being suffers.
Signs of a Dysregulated Nervous System
How do you know if your nervous system is dysregulated? You may experience symptoms such as:
Difficulty focusing and regulating emotions
Sleep disturbances
Digestive issues
Unexplained body pains or headaches
Racing heart, dizziness, or feeling out of control
Body tension, panic, or emotional outbursts that seem disproportionate to the situation
The Power of Nervous System Regulation
When you know how to regulate your nervous system, you can take action to bring yourself back to a state of balance. This is essential for preventing burnout—or recovering from it if you're already there. Activating the parasympathetic nervous system helps undo damage, supporting health and vitality.
5 Simple Ways to Regulate Your Nervous System & Calm Your Stress Response
1. Slow and Deepen Your Breath
Breathwork is one of the most effective ways to activate relaxation. About 80% of the fibers in the vagus nerve—an essential part of the parasympathetic nervous system—run from the body to the brain. By consciously slowing and deepening your breath, you signal to your brain that you are safe.
Try the box breathing technique: Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat for 10 rounds.
2. Cold Exposure
Cold exposure, popularized by Wim Hof, can train your nervous system to handle stress. Applying cold water to the sides of your neck activates the vagus nerve, promoting relaxation.
Start by ending your shower with 30 seconds of cold water, gradually increasing the duration over time.
3. Grounding & Nature
Direct skin contact with the earth (grounding) has been shown to reduce cortisol levels and support nervous system health. Walking barefoot, touching soil, or even hugging a tree can have profound effects.
If you can’t be outside, looking at images of nature has been proven to increase parasympathetic activity—so even in extreme winter temperatures, you can still benefit from nature’s calming effects.
4. Explore Movement
Movement helps regulate the nervous system, but the type of movement you need may vary. Some may benefit from high-intensity exercise like weight training, while others find rhythmic activities like running or dancing more effective. Gentle practices like yin yoga or qi gong can also be incredibly supportive.
Tune into your body to determine what feels most helpful in the present moment.
5. Digital Detox
Constant notifications and multitasking overstimulate the nervous system. If possible, take a full day or weekend away from screens. If that feels overwhelming, start by putting your device away for at least an hour before bed to allow your system to recalibrate.
The Long-Term Benefits of Nervous System Regulation
Prioritizing nervous system regulation does more than prevent burnout—it enhances resilience, immunity, and overall well-being. By reducing unnecessary stimuli and incorporating simple yet powerful practices, you can create a foundation for sustainable health and vitality.
No matter what’s happening in the world around you, a well-regulated nervous system gives you the capacity to meet life with greater ease and strength.
Start by signing up here for my free Somatic Mini-Course for Everyday Stress
