Beach Brain → Boss Mode: Your Fall Nervous System Makeover

This breathwork pattern will help you stop fighting your natural rhythms

Ever have that feeling that you're supposed to be "back to it" after summer, and everyone is well settled into their routines, but your nervous system is still running in peak mode?

One of my clients recently told me "My calendar is screaming ‘fourth quarter panic’ at me, but my brain still wants to chill at the beach."

That struck a nerve. Because she raised a really good point:

Your nervous system doesn't automatically flip a switch just because the calendar does.

All summer long, we're go-go-going... planning trips, entertaining (grand)kids, going to barbecues, trying to finish that work project before you take time off. Yay! Fun times.

But here’s the twist: even if your calendar was filled with stuff you enjoy, there’s a good chance your sympathetic nervous system had to work overtime to keep up with all the excitement.

After which we're supposed to transform into these organized, focused, autumn-loving humans who meal prep on Sundays and have their Q4 strategy locked down.

Right.

The truth is, most of us need an intentional reset. A way to shift from that summer hustle energy into more of a “harvest mode” for fall – where you're still productive and focused, but in a sustainable, grounded way.

And guess what? Your breath is the fastest way to make that shift happen.

Your Body Might be Betraying Your Best Laid Plans

Let me get a little nerdy for a second (don't worry, I'll keep it fun as always 😉).

Your autonomic nervous system has two main players: the sympathetic (your internal gas pedal) and the parasympathetic (your brakes). Summer naturally cranks up your sympathetic response – longer days, more social activities, travel stress, trying to fit three months of fun into every weekend. All against a backdrop of hot weather which is tough on your body.

Fall, on the other hand, activates your parasympathetic nervous system (i.e. rest and digest mode). Think shorter days, cooler weather, the natural urge to nest and slow down a bit. It's literally harvest time – a moment to gather, reflect, and prepare.

But it gets tricky for busy humans if your nervous system stays stuck in summer mode.

You end up feeling wired but tired. Motivated but scattered. Ready to tackle Q4 goals but somehow also exhausted by 3 PM.

Sound familiar?

Your Weapon Against Nervous System Chaos

This is where breathwork becomes a potent weapon. Your breath is basically the remote control for your autonomic nervous system.

So if you’re looking to change the channel from "Summer Chaos" to "Autumn Focus,” here's a technique to try. This one is quiet enough and easy enough to do from anywhere.

The Grounding Triangle Breath

We’ve done triangle breathing together before, but with a different count and rhythm. This one's all about connecting with that stable, rooted energy of fall. It takes place entirely through your nose.

Inhale for 3 counts (drawing energy up from the ground)
Exhale for 3 counts (releasing what you don't need)
Pause for 3 counts (finding your center in the stillness)

Repeat this pattern for several rounds. The equal counts create balance and stability, just like… get ready for it… a perfectly balanced triangle! Who would have guessed?!

Seriously though, what I love about this technique is how it creates natural rhythm without any pressure. No rushing, no forcing, just steady, grounded breathing that mirrors the calm strength of the trees starting to lose their leaves.

Plus 3 is a super doable count even if you’re brand new to breathwork.

Do this for 3-5 minutes (notice how we're working in threes?), and you'll feel more centered and ready to tackle whatever your day throws at you.

Slowing Down? Upgrading Your Energy

But here's what I really want you to understand about this seasonal transition...

Summer energy is all about doing more, being everywhere, saying yes to everything. It's external, expansive, sometimes even a little frenetic.

Harvest energy? That's about doing what matters most. It's about quality over quantity. Depth over breadth. It's internal, focused, intentional.

It might look like slowing down, but really, it’s about sharpening your focus.

A close friend recently told me that she hasn’t been networking as much as she used to. She used to love being out and about, but these days she just wants to go home and work on her business plan.

That's not laziness. That's not introversion. That's her nervous system naturally shifting into harvest mode, where the real growth happens.

Locking in Your Fall Frequency

So how do you actually make this shift sustainable? A few things I've learned (sometimes the hard way):

Start your day with intention, not urgency. Instead of immediately checking emails, spend 3-5 minutes doing that Grounding Triangle breath. Set yourself up for the day with focused energy rather than reactive energy.

Honor your natural energy shifts. If you feel like staying in and planning instead of going out and networking, that might be exactly what you need right now.

Breathe as a ritual. Just like you wouldn't go from a full sprint to sitting on the couch without downshifting along the way (hello, injury), don’t expect your nervous system to go from summer chaos to fall focus without some help.

The good news is, that help can come from breathwork if you view it as something kind you do for yourself.

The best part about using your breath to make this shift? It works immediately, but it also creates lasting change. Paced breathing can actually rewire your nervous system response.

You're teaching your body that it's safe to shift gears. That you don't have to stay stuck in hustle mode just because that's how summer felt.

The High Achiever’s Guide to Working Smarter, Not Harder

The idea of "slowing down" can feel scary when you've got big goals and even bigger to-do lists.

But after years of working with driven, ambitious people, I’ve seen time and time again that the ones who learn to work with their natural rhythms instead of against them are the ones who have the easiest time achieving their goals.

They're more creative. More focused. More resilient when challenges come up. And they're more fun to be around!

So as we move deeper into fall, I invite you to experiment with this shift. To see what happens when you stop fighting your nervous system and start working with it instead.

Now go forth and harvest all that amazing energy you've been building all year long. But maybe... do it while breathing a little deeper.

Last Gasp

“Autumn paints in colors that summer has never seen.”

~ Ralph Waldo Emerson

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