Article

You’re not lazy. You’re not broken. You’re not unmotivated. You’re probably just running a high-performance engine… with zero user manual. 

If you’re someone who is: 

• Setting big goals 

• Trying to juggle everything perfectly 

• Secretly melting down in the bathroom between meetings or classes 

Then you might be caught in the wild paradox of being anxious but ambitious. And here’s the twist - Your anxiety isn’t always the enemy. 
It’s your nervous system trying to protect you — it just needs a serious software update. 

Let’s get into it.  

Why You Feel This Way (It’s Not All in Your Head) 

Polyvagal Theory (AKA your Built-In Panic Button) 

Your vagus nerve is the most valuable player of your nervous system. It’s the superhighway between your brain, heart, gut, and lungs. When it’s regulated, you feel calm, confident, and clear. When it’s over-firing, You can see one of these happening -  

• Racing thoughts 

• Sweaty palms 

• Imposter syndrome on blast 

• Procrastination disguised as perfectionism 

Yerkes-Dodson Law states ‘Stress’ isn’t bad but too much is! This golden rule of performance psychology says - 

• Low arousal = boredom 

• Medium arousal = peak performance 

• High arousal = anxiety + crash 

What can we understand from this?? A little anxiety is actually helpful. But unregulated stress = brain fog + burnout.  

The Reframe: Don’t Kill the Anxiety — Coach It. 

Instead of trying to be “calm” all the time, what if you learned to surf the wave? 
Control your state. Work with your body, not against it. 

Nervous System Hacks for High-Achievers (These are science-backed. Not just vibes).

TOOL 1: Box Breathing (for instant calm + clarity) 

Used by Navy SEALs, athletes, and anxious entrepreneurs alike. 
This method taps your parasympathetic nervous system (aka the “rest and digest” switch). 

How it works: 

1. Inhale for 4 counts 

2. Hold for 4 

3. Exhale for 4 

4. Hold for 4 

Repeat for 2-4 minutes 

Why it works: 
It activates the vagus nerve and regulates your heart rate, giving your brain the “we’re safe” signal — essential before a big presentation, exam, or emotional convo. 

Use this: before interviews, exams, or when your brain is doing too much. 

TOOL 2: HRV Training (Heart Rate Variability = Your Stress Fitness Score)

Think of HRV like the WiFi signal between your heart and brain. 
High HRV = better adaptability and emotional resilience. 
Low HRV = burnout warning signs. 

You can increase HRV with: 

• Slow, diaphragmatic breathing (5 seconds in, 5 seconds out) 

• Cold showers or face splashes 

• Regular sleep + cutting caffeine past 2PM 

TOOL 3: Vagus Nerve Activation (to reset your system) 

Your vagus nerve is your backstage pass to a calm mind. Stimulate it with: 

Humming or singing (yes, really!!) 
Gargling water vigorously 
Laughter + social connection 
Cold water face dunks 
Gentle neck/shoulder stretches 

Pro tip: Hum your favorite song in the shower for 2 minutes = vagus reset + mood booster. 

Real-Life Combo: The “Calm & Crush” Daily Sequence 

Here’s how you can layer all of this into a daily ritual: 

Morning: 

• Box breathing (2 minutes before checking your phone) 

• 1-minute cold splash + hum in mirror 

• Set intention: “Today I choose courage over control.” 

Midday: 

• 5-min walk without your phone 

• Diaphragmatic breathing (inhale 5, exhale 5) 

• 1 power pause: “Is this pressure, or is it perception?” 

Evening: 

• Gentle yoga or legs-up-the-wall pose 

• Gratitude brain-dump 

• No scrolling after 10PM (protect that nervous system!) 

Are you Ready to Upgrade Your Mind-Body Connection? 

Grab your FREE 3-Day Calm + Crush Protocol — designed for ambitious humans who want high performance without the panic spiral. 

Inside, you’ll get: 

• A daily 5-minute nervous system reset 

• Easy, science-backed rituals to reduce overthinking 

• Your “nervous system notes” tracker for real results 

• Affirmations + mini coaching prompts from me 

https://forms.gle/35KmX63GpzkgUaZJ8 

“You cannot burn out until you catch on fire.” – Ralph Waldo Emerson 

Want faster results? 

Reach out to me on https://linktr.ee/balavikasa

About the Author

Dr. Nagamani Krishnamurthy is an educator who started her journey as a chemistry teacher 34 years ago. Since then, she moved on to become a teacher, trainer, coach, researcher, and early childhood educator but at every stage, she retained the underpinning principle of education as a process of nurturing children's EQ and empowering them to be equipped with skills to deal with challenges at every stage of life. She has designed a unique early years curriculum strategy Balavikasa's L.E.A.D. which weaves human values and 21st century skills into child development.
Her passion for creating bespoke teaching strategies has inspired her to design many courses for children at different stages catering to their individual needs and learning styles. She is the founder of Balavikasa Educational Academy where she conducts training programs for children, young people, parents, and teachers. She strongly believes that every child has the potential to excel and every teacher has the power to bring out this excellence in every child.