If you recognize yourself, chances are your nervous system is stuck in sympathetic mode—fight/flight/freeze—for most of the day. Parasympathetic "recovery mode" essentially only kicks in during sleep. Psychologist Elena Gorelova explained this to RuNews24.ru in more detail.
A modern day often looks like this:
- Wake up and check your phone first thing
- Quick coffee on an empty stomach
- Snacks "on the run"
- Traffic jams
- Spend the whole day at the computer and stressed out
- Fatigue and sleeping late
"Over time, this depletes the body: sleep quality and concentration decline, irritability increases, energy swings and eating disorders occur. The good news: you can regularly and consciously shift your mind and body into parasympathetic mode. Below is a clear cheat sheet and implementation plan. The more intense your life, the more important it is to "microdose" recovery. "Frequent short switches throughout the day are more effective than rare long vacations," explained psychologist Elena Gorelova.
What happens to the nervous system?
- Sympathetic mode: increased heart rate, shallow breathing, narrowed attention—you're ready to "flight" or "fight."
- Parasympathetic mode: slowing down, deep breathing, digestion, recovery, study, and creativity.
The goal is not to "live exclusively in the parasympathetic zone," but to expand the "window of tolerance" and learn to switch in time.
"We don't control triggers, but we control reactions. Your daily micro-habits are the levers of self-regulation," advises the psychologist.
How it works: frequent short switches
- The 1-3-5 minute rule: three 3-minute rituals a day are better than one 10-minute ritual once a week.
- Link practices to existing anchors (brushed teeth - breathed; closed deal - walked).
- Track a simple tracker: sleep/energy/irritability on a scale of 1-10.
Cheat sheet: how to put your nervous system into recovery mode
Morning (setting up the day)
- Don't pick up your phone for the first 20-30 minutes.
- Morning light: look out the window or take a minute-long walk - this synchronizes circadian rhythms.
- Water + light warm-up for 3-5 minutes.
- Drink coffee 60-90 minutes after waking up - this will reduce the "cortisol surge."
- 2-3 minutes of breathing with an extended exhalation (inhale for 4 counts, exhale for 6-8).
- Work in 50/10 or 90/15 cycles and take quality breaks:
- short walk,
- gaze into the distance for 60 seconds (expands your field of attention),
- 10 deep breaths through the nose.
- "Physiological sigh" during stress: two short inhalations through the nose + a long exhalation through the mouth (repeat 3-5 times).
- Switching to nasal breathing throughout the day, posture - reduces anxiety.
- Lunch as a ritual: slow, no screen, fist bump - half a plate of vegetables/fiber, a source of protein.
- "Detox news" spot: one slot per day, not a constant feed.
During acute moments of stress (SOS set 60-180 seconds)
- Grounding "5-4-3-2-1": 5 objects you see; 4 things you can touch; 3 sounds; 2 smells; 1 taste.
- Progressive relaxation: tense and release large muscle groups one by one.
- Butterfly self-hug: cross your arms, gently pat your shoulders for 1-2 minutes.
- Safety signal phrases: "I am safe now. This emotion will pass. I choose to slow down."
Evening (exiting "turbo mode" and preparing for sleep)
- Digital "sunset" 60 minutes before bed: warm light, minimal notifications.
- Warm shower/bath + 5-7 minutes of gentle stretching.
- 3 good things that day — a short gratitude journal.
- "Worry window" earlier in the evening: 10 minutes to write down all your worries and plan your next step.
- Bedroom: cool, dark, quiet. Sleep patterns are stable even on weekends.
Parasypathetic "toners" (during the day)
- Humming/mooing, singing, and drawn-out sounds gently stimulate the vagus nerve.
- Gargling, washing with cool water, massaging the neck area.
- Contact with nature and animals, lively interaction, hugs.
- Gentle physical activity: walking, yoga, swimming, tai chi.
Psychological and organizational supports
- Cognitive reframing: distinguish between "I control/I influence/I accept."
- Boundaries: "No" without guilt, buffers between meetings, one "yes" to one "no."
- Weekly energy budget: 60% for stable tasks, 20% for development, 20% for the unexpected.
"Sometimes the best stress reliever isn't a new ritual, but removing unnecessary stress. Consciously reduce the 'noise' in your calendar," the expert says.
14-Day Implementation Plan
Days 1-3:
- Measure basic markers: sleep/energy/irritability (1-10).
- Choose 3 simple anchors:
1) 2 minutes of morning light,
2) 3 physiological breaths before a meeting,
3) 30-minute digital "sunset."
Days 4-7:
- Add one evening ritual (stretching or a warm shower).
- Introduce one "quality" break after lunch (a 5-10-minute walk).
Days 8-14:
- Expand your breathing practice to 5 minutes once a day.
- Write down boundaries on your calendar: a 10-15 minute buffer between tasks.
- Track your progress and adjust accordingly.
Progress criteria: you detach from stress faster, fall asleep more easily, are less likely to get stuck in anxiety, and have more stable energy.
Psychologist Gorelova believes this: "We train our nervous system the same way we train muscles—through consistency and gentle persistence. Small steps, but every day."
Stress is a part of life, but the "switch" is in your hands. Add short restorative practices at natural points in your day, set boundaries, and be mindful of your sleep—and your nervous system will reward you with resilience, clarity, and energy.