How to Breathe When You’re Burnt Out: A Somatic Approach to Regulation
Are you tired all the time, even after sleeping? Do you feel like you’re running on empty but still expected to keep going? Does your body feel tense, your brain foggy, and your emotions flat—or too much? If so, you might be burnt out. And you’re not alone.
Burnout isn’t just about being “tired.” It’s a total shutdown of your body, brain, and emotions. And one of the fastest ways to start healing burnout is also one of the simplest: your breath.
In this blog, we’ll explore:
What burnout really is
Why your breathing changes when you’re stressed
How somatic therapy uses the body to calm the mind
Simple breathing exercises for nervous system regulation
Tips for staying connected to your body when you're exhausted
Let’s take a deep breath—and dive in.
What Is Burnout, Really?
Burnout is more than just stress. It’s what happens when stress goes on too long without relief.
Burnout can show up as:
Feeling emotionally numb or irritable
Constant exhaustion, no matter how much you sleep
Brain fog, forgetfulness, and trouble focusing
Feeling hopeless, helpless, or like nothing will ever change
Physical issues like headaches, stomachaches, or tight muscles
No motivation, even for things you used to enjoy
Burnout doesn’t mean you’re lazy or weak.
It means your nervous system is overwhelmed and stuck in survival mode.
Your Nervous System and Your Breath
The nervous system is your body’s command center. It helps you respond to danger, calm down, and feel safe.
When you’re under pressure—like during long work days, caregiving, or emotional stress—your nervous system gets stuck in fight, flight, or freeze. And your breathing changes as a result.
When you're burnt out, your breath may be:
Shallow: only in your chest, not your belly
Fast: even when you’re not moving
Held: forgetting to breathe when concentrating
Tense: breathing feels forced or tight
You might not even notice you're doing it—but your body does. Poor breathing can increase anxiety, tension, and even make burnout worse. That’s where somatic therapy comes in.
What Is Somatic Therapy?
Somatic therapy is a kind of healing that works through the body—not just the mind. It helps people tune into sensations, breath, movement, and emotions stored in the nervous system.
The idea is simple:
If trauma and stress live in the body, healing should happen there too.
Somatic therapists help people:
Feel safe in their own skin
Learn to notice and change physical tension
Use breath and body awareness to calm stress
Reconnect to their inner sense of strength and peace
Breath is often the first tool used—because it’s always with you, and it works fast.
Why Breathing Helps Burnout
Breathing is the bridge between the body and the brain.
You can’t always think your way out of stress. But you can often breathe your way through it.
Here’s how breath helps:
Slows your heart rate
Calms the stress response
Brings more oxygen to the brain (better focus)
Relaxes tight muscles
Signals to the nervous system that you’re safe
The best part? You don’t need any tools or a quiet room. Just your body, a few minutes, and a little willingness to try.
5 Somatic Breathing Exercises for Burnout
Try these exercises when you’re feeling tired, wired, or on edge. You don’t have to do them all at once—just choose one that feels right today.
1. Belly Breathing (Diaphragmatic Breath)
Most people breathe into their chest. This breath brings it deeper—into the belly.
How to do it:
Sit or lie down comfortably.
Place one hand on your chest, one on your stomach.
Inhale slowly through your nose. Let your belly rise.
Exhale gently through your mouth. Let your belly fall.
Try for 4 seconds in, 6 seconds out.
Do this for 2–3 minutes.
Why it works: Belly breathing, also called diaphragmatic breathing, helps calm the nervous system by activating the body’s natural relaxation response. It sends a signal to the brain that you are safe, which can reduce stress and anxiety. Unlike shallow chest breathing, belly breathing brings more oxygen into the body, improving focus and energy. It also helps lower heart rate and blood pressure, making you feel more grounded. Over time, practicing belly breathing can support emotional regulation and build resilience to stress.
2. Box Breathing (for Focus + Calm)
Used by Navy SEALs and somatic therapists alike, this technique helps when you’re overwhelmed.
How to do it:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 2–4 rounds.
Why it works: Box breathing is effective because it creates a steady rhythm that helps calm the mind and body. By holding the breath between inhales and exhales, it trains the nervous system to tolerate stress in a safe and controlled way. This technique increases focus, lowers anxiety, and balances oxygen and carbon dioxide levels in the body. The structure of box breathing can also be comforting when emotions feel overwhelming. Practicing it regularly builds resilience and helps you feel more in control during stressful moments.
3. Extended Exhale Breathing
This one is great when you're anxious or panicky.
How to do it:
Inhale for 4 seconds
Exhale slowly for 6 to 8 seconds
Let your shoulders drop as you exhale.
Why it works: Extended exhale breathing is effective because it activates the parasympathetic nervous system, which helps the body relax and feel safe. When you make your exhale longer than your inhale, it signals to the brain that the danger has passed. This technique can lower heart rate, reduce anxiety, and ease muscle tension. It’s especially helpful during moments of panic or overwhelm, when the body needs to slow down quickly. Over time, extended exhale breathing can train your system to recover from stress more easily.
4. Sigh It Out
Sometimes, your body just wants to let go.
How to do it:
Inhale through your nose
Exhale with a long, loud sigh through your mouth
Add sound if it feels good—like “ahhh” or “mmm”
Repeat 3–5 times.
Why it works: Sighing out is effective because it helps release built-up tension and reset your breathing pattern. A natural sigh signals the nervous system to relax, making it easier to shift out of stress or overwhelm. Adding sound to the exhale can enhance the release by engaging both the body and emotions. This technique also encourages deeper, fuller breaths afterward, which brings more oxygen to the brain. Regularly sighing it out can help clear emotional pressure and create a sense of relief in the moment.
5. Hand-to-Heart Breathing
This one is for grounding and comfort—especially when you're feeling flat or disconnected.
How to do it:
Sit down and place one hand on your chest, the other on your belly
Close your eyes if you feel safe doing so
Breathe in and out slowly, feeling your hands rise and fall
Silently say: “I am here. I am breathing. I am enough.”
Do for 2–5 minutes.
Why it works: Hand-to-heart breathing is effective because it combines the calming power of breath with the grounding sensation of touch. Placing your hand on your chest helps create a sense of safety and connection to your body, especially when you’re feeling disconnected or overwhelmed. The act of slowly breathing while feeling the rise and fall of your chest can promote relaxation and emotional regulation. This technique also helps bring your focus inward, allowing you to tune into your feelings and needs in the moment. Over time, it can increase self-compassion and help you feel more centered and calm during stressful situations.
Tips for Sticking With It
It might feel strange to focus on your breath at first. That’s okay. Here are some tips to help:
Start small. Even 60 seconds of deep breathing can help.
Use reminders. Set a phone alert that says “Take 3 deep breaths.”
Anchor to routines. Breathe before meals, after waking up, or before bed.
Pair with movement. Try breathing while stretching, walking, or shaking out your arms.
Don’t aim for perfection! Just aim for present.
Somatic Signs You’re Burning Out (and How to Catch Them Early)
Your body often knows something’s off before your mind does. Here are some signs your nervous system may be heading toward burnout:
You sigh a lot. That’s your body asking for breath.
You clench your jaw or fists. That’s stored tension.
You forget to breathe or hold your breath. That’s stress.
You get lightheaded or dizzy. That’s a sign to slow down.
You feel “numb” inside. That’s your system shutting down to protect you.
If you notice these signs, pause. Breathe. Place a hand on your heart. Ask yourself: What do I need right now?
Why Burnout Recovery Starts in the Body
You might think the answer to burnout is more sleep, time off, or changing jobs. And yes—those things help. But true recovery starts in the body, not just in your schedule.
When you breathe better, you:
Think more clearly
Sleep more deeply
React less strongly
Feel more connected
Make better decisions
Breath is the foundation. It’s how you begin to feel safe again—from the inside out.
When to Seek Help From a Somatic Therapist
While breathing exercises are often calming, they can sometimes feel activating—especially for people with trauma or chronic stress. This happens because focusing on the breath brings attention inward, which can stir up emotions, body memories, or discomfort that’s been pushed down. Certain breathing patterns, like deep belly breaths or long holds, may feel unfamiliar or even unsafe to a nervous system that’s used to being on high alert. For some, slowing down the breath too quickly can trigger a sense of vulnerability or loss of control. That’s why it’s important to go slowly, stay curious, and choose breathing practices that feel tolerable—starting with just a few seconds and building from there.
If burnout feels too big to handle alone, you’re not failing—you’re human. A somatic therapist can help guide you back to yourself, gently and safely.
In therapy, you’ll learn:
How to notice tension and release it
How to breathe through hard emotions
How to regulate your nervous system
How to reconnect to your needs and limits
How to rest and recover without guilt
Healing doesn’t mean doing it all at once. It means starting with one breath. Then another. Then one more.
Ready to Breathe Again? Let’s Work Together
At Embodied Wellness, we help people recover from burnout through somatic therapy and nervous system regulation. Whether you’re totally shut down or just starting to notice the signs, we can help you reconnect with your breath, body, and sense of peace. Contact us to schedule a free consultation or learn more about our virtual sessions.
You don’t have to do this alone. And you don’t have to wait until you fall apart to begin again. Take a breath. Let’s begin.
What If Your Body Is Already Asking for Help? Work with a Somatic Therapist in Detroit
If your breath feels shallow, your body tense, and your mind constantly foggy, it could be more than stress—it might be burnout. At Embodied Wellness, PLLC, our somatic therapists in Detroit help you reconnect with your body’s cues and begin healing through simple, body-based practices like breathwork. Whether you’re always exhausted, overwhelmed, or stuck in survival mode, we’ll support you in finding calm, safety, and regulation—one breath at a time. Somatic therapy doesn’t demand perfection; it invites presence, awareness, and the space to begin again.
Our approach is trauma-informed, nervous-system aware, and grounded in your lived experience. You don’t have to push through burnout alone—we’ll meet you with compassion, curiosity, and tools that help your body finally exhale. When you learn how to breathe with your body, not against it, everything begins to shift. You deserve support that meets you where you are—and helps you move forward with ease.
Be matched with a somatic therapist in Detroit
Start recovering from burnout—one grounded breath at a time.
Additional Online Therapy Services at Embodied Wellness, PLLC
At Embodied Wellness, PLLC, we offer a variety of holistic treatment services—including somatic therapy—that support adults and teens navigating anxiety, depression, trauma, and OCD. We specialize in EMDR, Somatic Experiencing, Internal Family Systems, and DBT for trauma, all of which help clients feel safer and more connected in their bodies. We also provide CBT, ERP, and empath counseling. We offer online therapy in Michigan. Start your healing journey today through somatic therapy at our Detroit-based practice. We also have low-cost therapy options available!
About the Author
Sarah Rollins, LMSW, SEP, is the founder of Embodied Wellness, PLLC—a group therapy practice offering compassionate, body-based care, including somatic therapy in Michigan for adults and teens. With advanced training in Somatic Experiencing, EMDR, and Internal Family Systems (IFS), Sarah helps clients navigate burnout, emotional exhaustion, and chronic stress by reconnecting with their breath and body. Her team specializes in working with individuals who feel depleted, disconnected, or stuck in survival mode—offering practical tools like nervous system regulation and somatic breathing to support real-life healing. At Embodied Wellness, the goal isn’t to push harder—it’s to breathe softer, slow down, and support each client in finding safety, clarity, and strength from within.