You’ve made it through the day—tired to the bone—but the moment your head hits the pillow, it’s like your body didn’t get the memo.

Your brain kicks on, and your heart feels a little too fast. You’re scrolling, thinking, maybe even planning tomorrow’s to-do list. You want to sleep, but your body refuses to settle.

Or maybe you try to slow down during the day. A moment of stillness. A breath. But instead of calm, you feel… itchy. Restless. Like something’s wrong—even when everything’s fine.

This is what it feels like to be tired but wired.

And no, you’re not lazy. You’re not failing. You’re not broken.

You’re braced.

Your nervous system is doing what it was built to do: protect you. But somewhere along the way, it got stuck in survival mode—and now it doesn’t know how to power down when you’re tired.

The Paradox of Exhausted + Alert

This contradiction you feel? There’s a scientific name for it.

It’s called a mixed state—when your body is experiencing both sympathetic (fight-or-flight) and parasympathetic (shutdown) activity at the same time.

You feel drained—like your energy tank is on E—but you also feel alert, anxious, or unsettled. It’s like your body is pressing the gas and the brakes at the same time.

That’s not a mindset problem. It’s biology.

Your vagus nerve, the superhighway between your brain and body, constantly scans for cues of safety or danger. This process—called neuroception—is mostly unconscious. And when your nervous system detects a threat (even a subtle one, like an unread email or an unresolved tension), it keeps your body on alert… even when you’re exhausted.

Why This Happens—Especially to High-Achieving Women

If you grew up equating your worth with your work, this might feel familiar.

You learned to go fast. To push through. To keep producing, performing, achieving—no matter how tired you are.

You learned to associate stillness with guilt. Slowness with laziness. Rest with weakness.

So when you try to pause? It doesn’t feel safe.

Your nervous system has been conditioned to brace. To be ready. To go.

That low hum of tension—the compulsive multitasking, the caffeine crutch, the constant sense of urgency—it’s not your fault. It’s what your body learned to do in order to survive.

But survival mode isn’t where you’re meant to live.

You’re Not Broken—You’re Braced

Let’s say that again louder for the ones in the back:

You are not broken. Your body is braced.

This is protective, not pathological.

And that means it’s not permanent.

Rest is a skill. Safety is a learned experience. And both can be gently, lovingly rewired.

Let’s talk about how.

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4 High-ROI Practices for a Braced Nervous System

If you’re currently riding the line between exhaustion and hypervigilance, here are four practical ways to shift your state—without needing a full day off or a perfect environment.

1. Downshift With Your Exhale

Your breath is one of the fastest ways to tell your body it’s safe.

When you extend your exhale—making it longer than your inhale—you activate the calming, parasympathetic branch of your nervous system. This isn’t just about relaxing. It’s about rewiring.

Try this:
Sit or lie down. Inhale for 4. Exhale for 8. Do this for two minutes.
Feel your shoulders drop? That’s your body exhaling survival.

2. Shake It Off (Literally)

This may sound silly—but your body knows exactly what to do.

Animals in the wild literally shake after a threat to release stored adrenaline. But humans? We suppress. We override. And we carry that tension in our tissues.

Try this:
Stand with feet hip-width apart. Gently shake your hands, arms, legs, hips—for 2 minutes. Let your breath move. Don’t overthink it. You might feel tingling, warmth, or even emotion rise. That’s your nervous system releasing what’s been stuck.

3. Create Micro-Safe Moments

If stillness feels hard, start small.

Your body may not trust “doing nothing” yet—and that’s okay. You don’t need a spa day. What you need is micro-signals that say, “Hey, we’re safe now.”

Try this:
Soften the lights. Put your hand on your heart. Turn off your notifications. Sip something warm. Step outside. Ask yourself: What would make this moment feel 1% more safe? Then do that.

This is how we shift neuroception from threat to safety—one moment at a time.

4. Titrate Stillness

Stillness isn’t always soothing. For many, it feels threatening. That’s why we titrate—we start small.

Stillness becomes tolerable. Then comforting. Then a place we crave. But it takes time.

Try this:
Set a timer for 2 minutes. Sit quietly with your hand on your chest or thighs. No need to empty your mind—just notice. Then stop. That’s it. Over time, increase the duration as your capacity grows.

This is sacred work. You’re building a bridge back to your body.

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The Spiritual Side of Rest

And here’s what I don’t want you to miss:

This isn’t just nervous system work. It’s holy work.

Rest isn’t indulgent. It’s biblical.

You were made to exhale. To slow down. To be held—not just productive. To live in rhythm, not in resistance.

God didn’t create you to be exhausted. He created you to be whole.

So if this feels hard right now? That’s okay. You’re learning a new way. And grace meets you here—in the pause, in the breath, in the coming home.

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Ready to Go Deeper?

If this feels like your story, and you’re ready to heal at the root—not just cope—I want to invite you inside Burnout Recovery Blueprint.

Inside BRB, we don’t just talk about rest. We practice it.

With nervous system regulation tools, somatic support, and a step-by-step process that meets you exactly where you are—you’ll learn how to finally downshift, rewire, and reclaim your peace.

If you’re tired of feeling tired but wired, and you’re ready to feel safe in your body again—this is your next right step.

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Final Word

You’re not failing. You’re not too much. You’re not stuck forever.

You’re healing.

Every exhale, every pause, every moment you choose regulation over reaction—that’s you coming back to life.

✨ And if you haven’t already, download the [Nervous System Reset Guide]—it’s full of somatic practices you can start using today.

You’re not just surviving anymore.

You’re learning to live—Alive & Well.

Related Links:

• Previous Episode
• Encouraging Optimism Without Toxic Positivity
• Are You Ready for a Soul Shift? How to Get Unstuck and Reclaim Your Joy
• How to Edit Your Life for More Clarity, Growth, & Joy
• How to Neurohack Happiness Chemicals
• Tips for Balancing Hormones & Boosting Energy

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