Burnout Recovery Protocol
Restore capacity when depleted.
Duration
10 min
Level
01
Evidence
Why this protocol
Sustained parasympathetic engagement over a longer session gradually raises baseline vagal tone. In burnout, this repeated dosing is what restores the autonomic reserve that has been overspent.
Perfect moments
What you'll experience
Deeper rest
Slower nervous system
Warmer body
Restored capacity
Coach's insight
“This is not a one-time fix. Practise daily for two weeks and let the compounding do the work.”
Common mistakes
Expecting immediate results from a chronic problem.
Stopping the practice on the day you feel better.
Making the sessions too short to reach the sustained state.
Breathing pattern
Session length
Sustained parasympathetic engagement over a longer session gradually raises baseline vagal tone. In burnout, this repeated dosing is what restores the autonomic reserve that has been overspent.
Evidence
Daily long-form parasympathetic breathwork reduces symptoms of exhaustion and improves cortisol rhythm in burnout and long-Covid recovery studies.
Onset
5–10 minutes
Lasts
Cumulative over weeks
Related protocols
After this session
You'll gently reflect on: