How do you recover from burnout? 6 steps to rest & recharge
We’ve all felt it. That bone-deep exhaustion, the mental fog, the feeling that you just can’t anymore. Burnout is more than just being tired; it’s like your body and mind have hit a wall, and no amount of sleep or coffee seems to help.
I experienced this myself in the lead-up to the last festive season. The whirlwind of Christmas and New Year – family, social obligations, financial pressures, indulgence and the pressure to start fresh – not to mention the usual pressures of running a business, left me feeling completely drained rather than recharged.
And I’m well aware of the irony of this, given that I run a yoga and wellness business! I realised this was not the way I wanted to live my life and that I couldn’t continue like this.
So, how do you recover from burnout? And more importantly, how do you stop it from happening again? Burnout recovery isn’t about pushing harder; it’s about creating space for rest, recovery and nervous system support. Let’s explore.
Common signs of burnout
Before you can start recovering, you need to acknowledge where you’re at. Burnout doesn’t just show up as tiredness; the signs of burnout can affect you emotionally, physically and mentally:
- Emotional exhaustion: Feeling detached, overwhelmed or just numb.
- Physical fatigue: No matter how much you rest, you still feel drained.
- Brain fog: Struggling to focus, make decisions or feel creative.
- Irritability and mood swings: Small things set you off and you don’t know why.
- Sleep disturbances: You either can’t switch off at night or feel like you could sleep for a week.
Sound familiar? If so, it’s time to press pause. Recovery starts with recognising what your body and mind have been trying to tell you.
Step 1: Stop the cycle
Burnout thrives in a cycle of overdoing, overgiving and never pausing. The first step in recovery? Give yourself permission to slow down.
That might feel impossible; after all, life doesn’t stop just because you’re burnt out. But even small shifts can help:
- Take a break. Even if you can’t take time off work, schedule in some space for yourself. Say no to extra commitments.
- Set boundaries. If you’re constantly giving to others, pull back. Your energy is precious.
- Pause before saying yes. If you tend to overcommit, take a breath and ask yourself, “Do I really have the capacity for this right now?”
Step 2: Prioritise deep rest
Burnout recovery isn’t just about sleeping more (although quality sleep is important). It’s about deep, nervous system-resetting rest.
This means finding ways to switch off properly, not just scrolling on your phone or watching Netflix (which can actually make you feel worse).
Yin yoga: A burnout antidote
If you’re feeling wired but exhausted, Yin yoga is a game-changer. This slow, meditative practice targets the deep connective tissues, helping to release long-held tension. It also encourages stillness, which is essential when your body and mind are in overdrive.
Try just 10-15 minutes of Yin before bed. Simple poses like legs up the wall, child’s pose or a gentle butterfly fold can work wonders.
Yoga nidra: The power of non-sleep deep rest
Yoga nidra (or ‘yogic sleep’) is a guided relaxation practice that helps bring your nervous system into a deep state of rest, a place even deeper than sleep. It’s perfect if you’re struggling with burnout-related insomnia or waking up feeling unrefreshed.
If you haven’t tried it before, search for a yoga nidra practice online or contact me for more personalised advice.
Step 3: Reconnect with what nourishes you
When burnout hits, it’s easy to lose touch with what actually makes you feel good. Recovery is about slowly bringing those things back in, without pressure.
Ask yourself, “What feels nourishing right now?” Here are some things to try:
- Gentle movement: A slow walk, a Yin yoga session or stretching in bed.
- Fresh air: Even just 5 minutes of deep breathing outside can shift your energy.
- Real food: Focus on simple, warming, nourishing meals. Think soups, stews and other grounding foods.
- Nature: Being near trees, the sea or even a park can help reset your nervous system.
- Connection: But only the kind that feels good. Surround yourself with people who lift you up, not drain you.
Step 4: Reset your stress response
Burnout isn’t just about doing too much; it’s about your nervous system being stuck in fight-or-flight mode. One of the best ways to recover is to activate your parasympathetic nervous system (aka your body’s ‘rest and digest’ mode).
Breathwork for burnout
Breathwork is one of the fastest ways to shift your nervous system. Try this simple 4-7-8 breathing technique:
- Inhale through your nose for 4 seconds.
- Hold for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
Repeat this for a few minutes. Your body will start to feel calmer almost instantly.
Step 5: Shift your mindset around rest
One of the biggest burnout traps? Believing that rest has to be earned.
The truth is, rest isn’t a luxury – it’s essential. Just like your phone won’t work if you don’t charge it, you can’t function well if you never let yourself rest.
Try this:
Instead of thinking, “I’ll rest when I deserve it,” flip the narrative to:
- Rest allows me to show up as my best self.
- Slowing down isn’t lazy, it’s necessary.
- My worth isn’t tied to productivity.
Step 6: Make space for joy
Burnout recovery isn’t just about removing stress; it’s about adding back what makes you feel alive.
- What brings you joy?
- What makes you feel like you again?
- What’s something small that lights you up?
It might be music, dancing in your kitchen, a creative hobby or just sitting in silence with a cup of tea. Find those little pockets of joy and prioritise them.
Burnout recovery takes time, be gentle with yourself
Burnout often develops gradually, after weeks, months or even years of putting everyone and everything else first. Recovery can be gradual too. It doesn’t usually happen through one dramatic change, but through small, consistent acts of self-care that help you restore balance and reconnect with yourself. Sometimes, simply creating a little more space in your day can be the first step.
So, how do you recover from burnout? The answer is: slowly, kindly and with a lot of self-compassion. Some days, you’ll feel like you’re making progress. Other days, you might feel exhausted all over again. That’s perfectly normal.
Healing isn’t linear and recovery from burnout is rarely instant. Often it’s the small, consistent moments of rest and self-care that make the biggest difference over time.
Remember:
- Start small. Rest more. Breathe deeper. Move gently.
- Honour your limits. You don’t have to do everything.
- Trust that you’ll feel like yourself again. It just takes time.
Give yourself permission to pause
Burnout recovery isn’t about fixing yourself overnight. It’s about creating small moments of rest, awareness and self-care that help restore balance over time.
At SPACE, we offer classes and retreats designed to help you slow down and reconnect with what matters most. Why not join a Yin class at our studio? Sometimes, the best thing you can do is simply show up for yourself… and let the rest unfold.
Further reading
If you enjoyed this article, you might also enjoy…
- How to regulate trauma response with Yin yoga
- Master the art of letting go with Yin yoga
- The Taoist way: Balancing work and life
- The effect of Yin yoga on mind body and soul
Looking for more ways to slow down and support your wellbeing? Join the Making Space email list for gentle yoga insights, practical wellbeing tips and inspiration to help you create more space in everyday life.
FAQs about burnout recovery
1. How long does it take to recover from burnout?
Recovery looks different for everyone and can take time, depending on stress levels, lifestyle and support.
2. Can yoga help with burnout?
Gentle practices like Yin yoga may help calm the nervous system, reduce stress and support recovery.
3. What are common signs of burnout?
Exhaustion, overwhelm, poor sleep, irritability and difficulty concentrating are all common signs.
4. Is rest important for burnout recovery?
Yes, rest is a key part of allowing the body and mind to recover from prolonged stress.
