Rebuilding from the Inside Out: A Season of Rest and Regulation

As a massage therapist, my work revolves around relaxation. I guide people toward stillness every day, yet I’ve realized I rarely allow myself the same grace. I’ve been moving at a pace that leaves no room for rest and recently, my body and heart have been telling me that something has to change.

I opened Well Rested Massage so that people who are experiencing or trying to prevent burnout have a place to restore, rebuild, and recover. But somewhere along the way, I stopped giving myself permission to do those things.

Recognizing the Pattern

In my last blog, I talked about slowing down and scaling back at work. I love what I do, I love my space, and I’m so grateful to share it with my team and now with Karen from Still Waters Massage by Karen O’Neil.

But slowing down at work isn’t enough. I need to start prioritizing self-care in my daily life. Both in and outside the studio. It’s going to be challenging, but it’s has to happen.

I say it all the time to clients: “Self-care is essential.” And yet, I rarely practice what I preach because “there’s always something else I could be doing.”

I’ve been operating at an unsustainable pace for so long that I didn’t even notice I was in survival mode. I’m not living. I’m not thriving. I’m barely getting by.

I’m not present or focused unless I’m giving a massage which, ironically, is probably why I love my work so much. But I can’t massage my way out of my own burnout (even though that does sound pretty amazing).

My Favorite System (and Why I’ve Been Ignoring It)

If you’ve ever been on my table, you’ve probably heard me talk about the parasympathetic nervous system. I’m kind of obsessed with it!

Most of us know its opposite, the sympathetic nervous system, or what we call “fight or flight.” It’s the primal part of you that activates when you’re in danger—back when that might’ve meant running from a saber-tooth tiger. Nowadays, it’s traffic, the news, or relentless work emails.

I’ve done a good job limiting my exposure to stressors like the news and saber-tooth tigers, but I realized something today: I’m not actively stimulating my parasympathetic nervous system (PNS) either.

I’ve been passively hoping that calm would find me, instead of teaching my body how to find calm itself.

That changes now.

I deserve to feel regulated and calm...and so do you!

My October Goals

I feel nervous putting this in writing because I’m afraid of letting myself down, but accountability is part of healing. So, here goes nothing.

For the month of October, I’m committing to finding balance and intentionally activating my parasympathetic nervous system. My goals are simple, but meaningful:

• 📓 Journal daily

• 🚶‍♀️ Get 10K steps each day

• 🌅 Write down at least 3 gratitudes daily

• 🏋️‍♀️ Lift weights 3x a week

• 🤸‍♀️ Stretch 3x a week

• 🌬️ Practice breathwork at least once a day
  

If you’re interested in joining me, here are a few ways to start supporting your PNS, too:

🧘‍♀️ Breathwork

Breathing is one of the most direct ways to activate your vagus nerve and shift into parasympathetic mode.

• Slow diaphragmatic breathing: Inhale deeply into your belly, exhale longer than you inhale (e.g., inhale 4 seconds, exhale 6–8 seconds).

• Box breathing: Inhale 4 → hold 4 → exhale 4 → hold 4.

• Resonance breathing: 5–6 breaths per minute (about 10 seconds per breath) helps synchronize your heart and nervous system.
  

🧠 Mindfulness & Mental Practices

• Meditation: Especially body-scan or loving-kindness styles to quiet the stress response.

• Grounding techniques: Focus on sensations like your feet on the floor or the air moving in and out of your nose.

• Visualization: Picture a safe, peaceful place—your body responds as if it’s real.

• Gratitude journaling: A few lines a day can rewire your brain toward calm and appreciation.
  

💆‍♀️ Physical Practices

• Massage therapy: Slow, rhythmic, moderate-pressure massage activates the vagus nerve and lowers cortisol (yes, you can book that right here 😉).

• Yoga or tai chi: Gentle movement and mindful breathing strengthen vagal tone.

• Progressive muscle relaxation: Tense and release each muscle group to melt away stored tension.
  

🎶 Sensory Stimulation

• Soothing music: Slow tempo music (60–80 bpm) can slow your heart rate.

• Warmth: Warm baths, saunas, or even a heating pad can calm the body.

• Aromatherapy: Lavender, chamomile, and bergamot are known to support relaxation.
  

🌿 Lifestyle & Environment

• Time in nature: Just 10 minutes outside lowers heart rate and blood pressure.

• Gentle connection: Eye contact, laughter, and hugs all activate your vagus nerve.

• Rest and nutrition: Balanced blood sugar and sleep support recovery.

• Limit stimulants: Reduce caffeine and screen time before bed.
  

Let’s Heal Together

This isn’t about perfection—it’s about awareness. It’s about learning how to live with your body instead of against it.

If you’ve been feeling like you’re stuck in survival mode too, consider this your invitation to slow down with me. Let’s work on teaching our nervous systems that it’s safe to rest.

Because you deserve to feel regulated, calm, and well-rested, just as much as anyone who walks through our doors.

With heart, Tiffany

💛