Newsletter 2025-2-9
Topics Covered:
Regulation vs resilience
How training resilience when you need regulation causes mood, energy, and health issues
2 free assessment tools to help you determine which you need
A simple 10-minute regulation routine to get you started
Real client success story
Additional resources at your disposal
February 9, 2025
Resilience vs. Regulation
"Biohacking" trends like ice baths and hyperventilation breathwork are being praised as "nervous system regulators."
But saying they're good for nervous system regulation is misleading.
Stressors to the nervous system might help build resilience, but they are not helping anyone regulate themselves.
In fact, they're throwing a lot of people deeper into dysregulation.
These practices aren't inherently bad; they're just not the right tools for everyone.
And since we are collectively one the high-strung side, I'm going to bet that most people should be putting aside their Wim Hof aspirations until they've grounded themselves.
Why? First, let's get clear about what some of these words mean:
Regulation Activities are things we do to bring an over-stressed nervous system back to healthy balance.
Examples: Slow breathing, meditation, yoga nidra, extra sleep
Resilience Activities are things we do to intentionally stress the nervous system so that it adapts comes back stronger.
Examples: Cold plunge, hard workouts, intense breathwork, prolonged fasting
We know we need to be careful about over-stressing other parts of the body. The nervous system is no different.
The Sprained Ankle Analogy
Would you sprint on a sprained ankle? I hope not.
If you're smart, you're going to let it heal with rest and rehab.
Then, as it becomes healthy again, you start to challenge it progressively to make it stronger again.
Think of your nervous system the same way.
Ice baths when you're chronically stressed is like sprinting on a sprained ankle.
When you understand this, you realize that your over-stressed nervous system needs rest and rehab before it needs a serious challenge.
Then, once you're closer to equilibrium, you gradually introduce stressors to start building resilience again.
The Dangers of Premature Resilience Training
Let's face it: Most of us don't want to admit we're over-stressed.
Maybe it's pride. Maybe it's an addiction to high-intensity activities. Maybe it's simply avoiding the work that needs to be done.
But I've been physiologically over-stressed (I even have the lab test results to prove it).
Not only that, but my brilliant type-A personality was happy to keep pushing myself anyway.
So I can tell you from my own experience, and that of my clients, this stuff can take a serious toll.
Those who continue insisting on pushing resilience activities on a nervous system that needs rest & regulation typically end up:
Stressed and irritable
Getting sick more often
Waking up in an awful mood, no matter how good life may be
Souring relationships (personal & professional)
Losing the physical stamina to do things they love
Losing the mental & emotional stamina to be present with their families
Having low or no libido
Suffering major junk food cravings, often leading to weight gain
Adopting a negative overall worldview
But let's not dwell too much on the negative. Because I've also experienced the transformation first hand, as well as witnessed it in others:
Lower perceived stress
Lower respiratory drive (easier breathing)
Energy, drive, and libido coming back
Immune system back in action
Deep, uninterrupted sleep
Less on-edge, with fewer food cravings
More pleasant to be around; better outlook on life
When you do engage in higher intensity activities, they don't drain you.
And no matter how much you want to get going fast with that resilience building (I mentioned I'm type-A, right?) -- Those who take the time to ground and regulate, end up being able to build more resilience in the long run.
"But I don't have time to relax."
Look, I'm not one of those obnoxious "We all have the same 24 hours in a day" types, but yes you do have time.
And I say this because all you need is 10 minutes a day.
I know you don't want to hear this, but the solution is to do a quick audit of your day and find 10 minutes that you can give up from some other activity (doom scrolling, watching TV, that workout "finisher" you don't need).
"But how do I even know if my nervous system is over-stressed?"
I'm glad you asked. I'm about to give you two incredibly simple assessment tools that you can use to gain that insight for yourself -- for free.
No one assessment is ever the be all end all, but if multiple data points suggest the same thing, you're likely on to something.
And the best part? You can track progress weekly to monitor when it might be time to add resilience training back in.
"Ok, but then where do I start?"
Jeez, did you think I was about to leave you hanging? Read on, and you'll find step-by-step instructions on how to build a beginner regulation practice.
Step 1: Assess Your Stress
Assessment #1 -- Perceived Stress Questionnaire
Fill out this questionnaire and add up your total.
If you score below 20, you'll probably want to skip the 5am workouts for the time being (there's a score key included inside the link).
Make sure to save the document so you can track your progress weekly.
Assessment #2 -- Exhale Max Test
**Caution: Get medical clearance to do this if you're pregnant or have a cardiovascular condition, blood pressure condition, or epilepsy.
If you think of the first assessment as your mind's opinion, this one is your body's.
I've written and spoken at length about how dysfunctional breathing correlates to stress and anxiety so this assessment uses your breath control as a proxy measure for your overall stress levels.
Follow the instructions in this video and record your score (written instructions are also included in the video description).
A score below 40 seconds would indicate a need to focus solely on regulation for now.
If one or both of those assessments are telling you to pump the brakes a bit, don't worry; you're among the majority.
Let's lay out an incredibly simple routine that produces real results in just 10 minutes daily.
Step 2: The Regulation Routine
Set aside 10 minutes daily. You're going to alternate practices every other day (i.e. Day A and Day B). Ideally you'll set aside your 10 minutes like this:
Day A is right before bed.
Day B is during your mid-afternoon slump, but it could also be right before bed as well.
On Day A, spend 10 minutes engaging in slow breathing. Focus on the feeling of proper breathing essentials and a relaxed, prolonged exhale.
If you have access to my Guided Breathwork Collection, use the recording titled Bedtime Wind Down.
On Day B, spend 10 minutes engaging in a non-sleep deep rest practice (NSDR), yoga nidra, or body scan meditation.
It helps to have guidance here. If you're using my Guided Breathwork Collection, follow the track titled Deep Relaxation. Otherwise, you can try this one from YouTube
I recommend integrating these practices into your life indefinitely.
And if your numbers aren't progressing to where you want them, that may indicate that you need something additional.
Real-Life Example
That's a screenshot from a current 1:1 client of mine, updated less than a week ago.
She came to me with crushing work stress, sensations of breathlessness, and panic attacks that were coming out of nowhere.
As you can see, her perceived stress was very high to start. And as you can also see, she's now right on the line of mild stress, with a 50% stress reduction over 8 sessions.
So how did we achieve this?
Nightly flow breathing, progressing the cadence each week
NSDR 3x weekly
A few other things that are specific to how stress was impacting her life specifically
The point is this: Results like these are typical, and these two practices are the foundation for them.
Seriously. Every client of mine starts here.
Now will you achieve 50% less stress just doing the above routine on your own? Maybe. Maybe not.
But will you achieve 50% less stress without these practices? I doubt it.
If you're serious about getting a handle on your stress, you've got nothing to lose. The assessments and the routine I just provided cost you nothing and can be done anywhere.
So do your mind and body a favor and carve out those 10 minutes. You won't regret it!
Need More Guidance?
I get that keeping yourself accountable to a written routine can be a challenge. If that's the case for you, you might find these resources helpful.
Guided Breathwork Collection
This is your go-to companion for all breathing and body awareness practices.
Turn off your brain as my voice guides you through whichever practice you need for that particular moment in your day.
Once purchased, they're yours to download and keep forever.
Note: Includes the above-mentioned bedtime breathing and NSDR practices.
Calm Command
Calm Command is a thorough science-based journey that teaches you how to change your body's stress response from the ground up.
This isn't just another meditation app or "think positive" program – it's a foundational approach to rewiring your nervous system for lasting resilience.
Over four weeks, you'll discover:
The power of proper breathing mechanics – like upgrading your body's operating system for better stress management
Evidence-based techniques to shift from constant alertness to genuine relaxation (even if you've struggled with this for years)
How to create a sense of safety in your nervous system using practical, everyday tools
Breath training methods that build your resistance to stressful situations, like a workout for your stress tolerance
Each weekly module delivers fascinating insights into your body's stress response system alongside concrete practices you can implement immediately.
By the end of four weeks, you'll have a reliable toolkit for navigating life's pressures with greater ease and confidence.
The North Star Body Skool Community
This baby is really coming together, and I can't wait for it to launch next week!
It's free to join, and you'll have access to some basic mini courses, as well as community discussions for support, and the occasional live group call.
Plus, more premium courses like Calm Command and even private coaching are available at an exclusive discount to community members.
Keep an eye out next week for an email with the join link 😀.
1:1 Coaching
Lastly, if you want serious results like the ones from my client up above, there's no better way to achieve them than personalized coaching.
If you know you need space held for you and you only -- with accountability and actionable steps pertinent to your life -- I'd love to invite you to apply for private coaching with me.
As always, if there's some way I can help you, direct replies to this email are always welcome.
Have a beautiful Sunday and a smooth start to your week.
-Griffin
