Have you ever done something that felt great in the moment, such as a long walk, a tough workout, or even a high-energy day of work or socializing, only then to find that your body and mind won’t calm down afterward? You might feel wired, restless, or unable to sleep for days. While others seem to recover quickly, you stay in overdrive long after the activity ends.
If this sounds familiar, you are not alone. Many people experience difficulty “coming down” after physical, emotional, or even cognitive exertion. This experience is often tied to how the autonomic nervous system (ANS), the body’s automatic regulator of stress and recovery, handles transitions between activation and rest.1,2
The Body’s Automatic Regulator
The ANS keeps countless processes running without conscious effort: heart rate, breathing, digestion, temperature regulation, and more. It has two main branches that work in dynamic balance:
- The sympathetic nervous system (SNS) prepares the body for action. It’s your “get up and go,” the system that powers you through a run, a project, or a stressful day.1,2
- The parasympathetic nervous system (PNS) helps the body recover. It’s your “rest and digest,” promoting calm, repair, and sleep.1,6
Ideally, these systems work like a seesaw: one activates, then the other restores. But when that balance is disrupted, the body can get “stuck” in high gear. Chronic stress, anxiety, overtraining, illness, trauma, sleep deprivation, or even long periods of inactivity can make it harder for the body to shift from doing to resting.2,5
When “Good Stress” Doesn’t Feel Good
Exercise and other forms of stimulation naturally activate the sympathetic system. Normally, that’s followed by a rebound effect: parasympathetic activity rises, heart rate slows, and you feel pleasantly relaxed.3
For some people, however, that calm never arrives. After exertion, they may feel alert, tense, or wired for hours or even days. It can feel like the body’s internal “off switch” is missing.3,7
Research supports what people describe anecdotally. Studies show that after physical exertion, autonomic recovery, the shift from sympathetic to parasympathetic dominance, varies widely from person to person. In some individuals, especially those with chronic stress or poor conditioning, sympathetic activity stays elevated longer and parasympathetic recovery is delayed.3,7
Even healthy adults can experience prolonged nervous system activation after unusually intense or novel activity.3,7 In other words, you don’t need to have an illness or disorder for this to happen—just a system that’s temporarily out of practice at shifting between high and low states.
The Mind–Body Connection
The nervous system is influenced by both physiology and perception. Thoughts and emotions can amplify or soothe the body’s reactions. If you start thinking, “Something’s wrong with me for feeling like this” or “I’ll never relax,” the brain interprets those thoughts as threats, keeping the sympathetic system active.1,2,8
Past experiences can also play a role. If you’ve previously felt unwell after exertion, or if stress and uncertainty have been frequent companions, your body may stay on alert longer than necessary.1,2,5 This doesn’t mean the sensations are “in your head.” It means the mind and body are communicating closely, and sometimes that communication loop takes a little retraining.
Helping the System Reset
There’s good news: you can support your autonomic system’s ability to recover. Over time, gentle and consistent practices can help your body become more flexible and resilient: able to rise when needed and settle afterward.3,4,6
1. Pace, Don’t Push.
When recovery is slow, a “go big” day (e.g., a long walk after years of inactivity) may feel great in the moment, but the nervous system may struggle to shift from high to low gear. Instead, start smaller and gradually increase activity so your system can adapt. Research shows that cumulative, moderate exercise often supports better autonomic balance than occasional high-intensity bursts.3
2. Create a Cool-Down Ritual.
After any stimulating activity (e.g., exercise, work, or social time), include a brief cool-down. Gentle stretching, slow walking, or diaphragmatic breathing helps signal to your body that it’s safe to relax.4,6
3. Practice Recovery Skills.
Breathing exercises, grounding, and mindfulness help activate the parasympathetic response. Even a few minutes of slow, steady breathing (in through the nose, out through the mouth) can reduce heart rate and restore calm.4,6 This ties directly to breathing strategies discussed in previous posts on managing performance pressure, and other strategies to promote mental rest.
4. Notice and Name the Sensations.
Instead of fighting the “wired” feeling, observe it: “My body feels alert right now.” Labeling sensations helps engage the thinking brain and reduces emotional reactivity.1,8 Then, let them be, allowing them to exist (e.g., “lean into”) instead of “fighting” them. This will help your physiology to calm vs further arouse.
5. Choose Restful Inputs.
After exertion, minimize sensory load—dim lighting, quiet music, fewer screens, and limited caffeine or alcohol. A study in PLOS One (2016) found that relaxing music after exercise improved heart rate recovery and parasympathetic activity, showing that environment directly influences how the body calms down (3,6). Petting a dog, cat or other pet, also reduces heart rate and blood pressure!
6. Support the Basics.
Hydration, nutrition, and sleep all affect autonomic regulation. Chronic fatigue, dehydration, or low blood sugar can mimic or worsen nervous system overactivation.2,5,8
Finding Balance Again
When your body feels stuck in overdrive, it’s easy to get frustrated or question your resilience. But this reaction is not failure—it’s your nervous system trying to protect you.
With time and practice, you can retrain your system to recover more smoothly. Gentle movement, consistent rest, and compassionate self-awareness strengthen the connection between body and mind.
The goal isn’t to eliminate activation completely; it’s to restore flexibility. Your body is designed to shift gears—sometimes it just needs a reminder of how.1–8
References
- Thayer JF, Lane RD. A model of neurovisceral integration in emotion regulation and dysregulation. J Affect Disord. 2000;61(3):201-216.
- McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med. 1998;338(3):171-179.
- Stanley J, Peake JM, Buchheit M. Cardiac parasympathetic reactivation following exercise: Implications for training prescription. Sports Med. 2013;43(12):1259-1277.
- Lehrer PM, Gevirtz R. Heart rate variability biofeedback: How and why does it work? Front Psychol. 2014;5:756.
- Sgoifo A, Carnevali L, Alfonso ML, Amore M. Autonomic dysfunction and heart rate variability in depression. Stress. 2015;18(3):343-352.
- Porges SW. The polyvagal perspective. Biol Psychol. 2007;74(2):116-143.
- Tracy LM, et al. Resting-state heart rate variability and self-reported emotion regulation in healthy adults: The role of stress and exercise. Front Psychol. 2018;9:561.
- American Psychological Association. The mind-body connection: How emotions affect health. 2023. Accessed November 9, 2025. https://www.apa.org/topics/mind-body
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To learn more or to schedule a free 15-minute virtual consultation, visit evaserber.com or go directly to my client portal. You may also connect with me via email at DrEva@evaserber.com, or by phone at 843-564-3930.
Today prepares you for tomorrow. Anything of value requires ongoing, consistent effort.
– Eva Serber, PhD, LLC
