If you are feeling physically drained and mentally overstimulated, your nervous system likely needs a manual reset. One of the most effective, low-effort techniques for parents is a yoga inversion called Viparita Karani, or “Legs Up the Wall.”
This practice allows you to “do something” to help your body recover while remaining still for 10–15 minutes.
The Science of the Reset
While it may look like lying around, specific physiological shifts occur when your legs are elevated:
- Nervous System Regulation: The inversion stimulates the vagus nerve, which sends a signal to your brain that the body is safe. This triggers the parasympathetic nervous system (the “rest and digest” state) and deactivates the “fight or flight” response. This shift naturally lowers your heart rate and blood pressure.
- Reduced Inflammation: Gravity assists the lymphatic system, which—unlike the circulatory system—does not have a pump. Elevating your legs above your heart allows lymphatic fluid to drain more efficiently from the lower extremities to the lymph nodes in the groin and abdomen for processing. This reduces swelling (edema) and helps clear metabolic waste and inflammatory markers.
- Energy Restoration: By facilitating venous return (blood flowing back to the heart), the body doesn’t have to work as hard to circulate blood. This decrease in physical exertion, combined with the reduction of cortisol (the stress hormone), allows your body to divert its resources toward cellular repair and replenishment, leaving you feeling more alert afterward.
How to Practice
- Find your surface: Use an open wall or a closed door.
- Add comfort: Lay down a yoga mat or a thick blanket.
- Positioning: Sit sideways against the wall, then gently swing your legs up while lowering your back to the floor. Your body should form an “L” shape.
- Elevation: For added comfort or to assist with pelvic floor support, slide a folded towel or a yoga block under your hips to elevate your pelvis slightly.
- Environment: Play a favorite show in the background or put on calming music. If your children are nearby, they can join you on the mat to practice “still time” together.
Take the Next Step
If you find yourself constantly in a state of “exhausterwhelmulated,” there are practical strategies to help you regain your energy.
- Read the Book: Explore my book, Exhausterwhelmulated, for more nervous system resets designed for busy parents. (coming out soon)
- Work with Me: For personalized support, I work directly with parents to navigate burnout and family dynamics.
Message me today to share more about your family dynamic and what you want to achieve in your parenting journey.
About the Author
Dr. Erica Buchholz is a parent coach, author, and specialist in burnout recovery and prevention. With a Ph.D. in Applied Developmental Psychology and certifications in Career Coaching, Laughter Yoga, and LEGO® Serious Play, she helps overwhelmed parents—including those raising children with special needs—reclaim their energy and rediscover a sense of play. Erica is the creator of The Playful Life Starter Kit and author of the upcoming book, Exhausterwhelmulated. She lives with her husband, son, and their pets, practicing the same nervous system resets she teaches her clients.