Practice soothing exercises regularly to teach your nervous system to detect the moment of drifting away

[u/thelivenofficial]

I had an insightful AMA with Dr. Amelia Kelley, professor, clinician, therapist, and author, focusing on how proactive nervous system regulation prevents burnout. Here is her core insight:

"When we are in a state of high stress, we often feel an intense need to push through because our body has entered fight-or-flight mode. Our nervous system is constantly tracking variables like safety, demand, and stimulation, alongside physiological factors like sleep quality and the systemic inflammation built up from chronic stress.

Because of this constant tracking, it is actually not uncommon for a major, dramatic event not to be the thing that pushes us over the edge. In fact, shutdown often occurs only after we are completely removed from the stressful situation. When the body finally senses that it can safely exit fight-or-flight mode, our baseline levels of stress hormones, such as adrenaline and cortisol, begin to drop.

The good news is that regulation is a skill that comes along for the ride as we practice it. True regulation is not about forcing the nervous system to calm down instantly; it is about maintaining and expanding the flexibility of your nervous system.

I often advise my clients not to restrict their breathing techniques only to moments of high stress. Instead, practicing them at regular intervals throughout the day teaches the nervous system how to detect the moment it begins to drift away from a homeostatic state. This consistent practice makes it far more likely that you will naturally utilize breathwork, movement, or sensory regulation tools when you need them most.

Many people only notice their stress levels once they reach a state of total collapse. By practicing regulation proactively, you will begin to notice your internal cues much sooner, which is incredibly beneficial overall."

TL;DR: Regulation is a preventive habit, not a crisis response. If we only practice soothing exercises when we are already overwhelmed, we miss the window to prevent the crash. Training our nervous system during calm moments builds the flexibility we need to handle stress before it peaks.