In Part 2 of this two-part episode, host Brittany Bijan breaks down what nervous system dysregulation actually looks like — beyond the panic attacks and anxiety — and shares the practical tools she's personally using to calm her system down while navigating a major life transition abroad. From waking at 2 AM with cortisol spikes to unexpected hair loss and emotional numbness, Brittany gets real about the signals your body sends when it's been in overdrive too long. She covers why strength training beats cardio when cortisol is already elevated, how a 30-second breathing technique can shift your physiology, the cortisol-reducing power of nature, and why real connection with trusted friends is "human medicine." This episode is a grounded, no-BS guide for women who've been strong for everyone else and are ready to rebuild their relationship with their own nervous system.

5 Key Takeaways

• (1:55) — Nervous system dysregulation doesn't always look like a panic attack — it can show up as 2 AM wake-ups, digestive issues, irritability, getting sick repeatedly, hair loss, or feeling emotionally flat.
• (7:43) — When your cortisol is already elevated (perimenopause, major transitions), cardio can raise it further; strength training at moderate intensity is the better move.
• (10:54) — The "physiological sigh" (double inhale through the nose, long slow exhale through the mouth) is the fastest-acting cortisol reduction tool — you can do it anywhere in 30 seconds.
• (11:39) — Just 20 minutes walking in nature can reduce cortisol by up to 21% — and being present without your phone amplifies the effect.
• (13:14) — Real connection with trusted friends is "human medicine" — having people you can be raw with regulates your nervous system in ways that solo tools can't replicate.

"The work is not just to eliminate the stress. We need to rebuild a relationship with your nervous system, and you need to learn how to lock in and calm that shit down."

— Brittany Bijan

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Follow Brittany on Instagram @BrittanyBijan and check out the 40 Fit Blueprint linked in her bio.

Disclaimer: Everything on this show is for educational purposes only. Brittany is not a doctor or therapist. If you need support, please reach out to your doctor or healthcare professional.