By Sarah Comensoli, Exercise Physiologist

When I talk to people living with rheumatic and other chronic conditions, one pattern that often comes up is the “boom–bust cycle.” You might have experienced it yourself: on a “good” day, you try to do everything you’ve been holding off: cleaning the house, catching up with friends, getting groceries, maybe even squeezing in some exercise. And then the next day, you crash. Your body feels like it’s paying for that burst of activity.

While that cycle might sound familiar (and is something we all can fall into from time to time), when it becomes a long-term pattern, it can start to affect not just your body but also your mood, confidence, and overall enjoyment of life. That’s where understanding the nervous system can be really empowering.

The Command Centre of the Body

Think of your nervous system as your body’s communication and command hub. It’s designed to keep you safe and well. There are many branches to it, but the one I like to focus on is the autonomic nervous system because it runs in the background and has a big say in things like energy, recovery, pain, and fatigue.

The autonomic nervous system has two main branches:

• The sympathetic nervous system (our “accelerator pedal”). I like to picture this as a squirrel: alert, fast, using lots of energy. It’s what helps us respond to stress or danger, raising our heart rate and breathing so we can react quickly.
  
  
• The parasympathetic nervous system (our “brake pedal”). This one is represented by the sloth: calm, steady, allowing for rest and recovery. This is the system that supports digestion, healing, and building long-term energy.
  
  

Both are essential. The squirrel helps us get out of tricky situations and keeps us sharp. The sloth allows us to recharge and restore. Trouble arises when the squirrel takes over too often, leaving us feeling fatigued, tense, or more sensitive to pain.

Why Balance Matters

If the nervous system is out of sync with too much squirrel and not enough sloth, we can feel more tired than expected, recover poorly from activity, or notice pain flares even after things that once felt manageable. That’s why building in moments that encourage parasympathetic activity is so important. It’s not about being “lazy” because sloth time is what helps your body heal and recharge.

Ways to Invite the ‘Sloth’ In 🦥

The good news is that there are simple, practical things you can do to support your nervous system. Some of my favourites include:

🟠 Breathing exercises: slow, deep breaths help nudge your body into a calmer state.

🟠 Gentle movement: walking, stretching, or yoga can promote recovery without pushing your system too far.

🟠 Rest and sleep: prioritising sleep and short breaks during the day can help build energy.

🟠 Calming routines: meditation, reading, listening to music, or simply sitting in nature.

🟠 Mindful eating: slowing down, enjoying food without distractions, and giving your body time to digest.

🟠 Supportive social connection: spending time with people who make you feel comfortable and at ease.

Of course, the squirrel has its place too. Exercise, stimulating conversations, and exciting activities all rely on it. The trick is making sure your week doesn’t become all squirrel and no sloth.

Pacing as a Lifelong Skill

One of the most useful tools for nervous system balance is pacing. Instead of pushing until you crash, pacing is about breaking tasks into manageable chunks and alternating between “squirrel activities” and “sloth activities.” Think of it as giving your nervous system time to reset before it’s overwhelmed. If you’d like a deeper dive into this, you can also watch our previous talk on pacing—it’s a great companion to this session and walks through real examples of how to put it into practice.

It takes practice (I still catch myself falling into the trap sometimes!), but once you get the hang of it, pacing can help you reduce flares, recover better, and keep doing the things you love.

Final Thoughts

Understanding your nervous system is about more than anatomy. It’s about appreciating how much influence you have over your own energy, pain, and recovery. Even though many processes are automatic, the choices you make in your daily life can nudge the balance between squirrel and sloth in your favour.

So next time you’re planning your week, ask yourself: how much time am I giving to the squirrel? And where can I invite the sloth in? With a bit of awareness and practice, you can create a healthier rhythm that supports your long-term wellbeing.

Watch the Full Talk
There’s so much more to explore, and if you’ve ever struggled with energy crashes or flare-ups, I recommend watching my full talk on BJC Connect. I dive deeper into how the nervous system influences pain, fatigue, and recovery—and share practical ways to break the boom–bust cycle. Whether you’re living with a chronic condition or just want to move with more balance, this session offers tools, insights, and confidence to help you feel more in control.