From Fine to Frazzled: The Hidden Triggers Behind Sudden Overwhelm

Have you ever noticed a colleague - or maybe even yourself - go from calm and composed to irritable, snappy, or completely withdrawn in what seems like the blink of an eye?

It’s easy to assume these moments of overwhelm appear “out of the blue.” But in my experience as a breathwork coach supporting midlife professionals and corporate teams, these moments are rarely sudden. They're the tipping point after a long, invisible build-up - often driven by chronic stress, dysregulated breath patterns, and unrelenting internal pressure.

In this post, we’ll explore what’s really happening in the nervous system when someone flips from coping to crashing - and what both individuals and managers can do to create space for regulation, resilience, and recovery.

If it’s not “out of the blue” – what’s really happening?

When we encounter stress, our autonomic nervous system responds by activating the parasympathetic branch - often known as "fight or flight." This is a normal, healthy response when it’s short-term. But in many workplaces, this state becomes the new baseline: emails pinging, deadlines looming, meetings stacked back-to-back, no recovery time in between.

Over time, the body starts living in a perceived threat state, even if the “threats” are just calendar invites and unread messages. This is nervous system dysregulation - and it’s far more common than we think.

Hidden Triggers That Tip Us Over

In my work with midlife professionals, I’ve seen a pattern: overwhelm rarely comes from one big thing. It’s the result of a dozen small stressors, stacked one on top of another.

Some of the most common hidden triggers include:

• Internalised pressure to keep performing
  Especially common in high achievers who are used to coping silently.

• Unacknowledged transitions
  Midlife brings real-life challenges: ageing parents, health changes, and shifting identity at work.

• Chronic over-functioning
  The habit of pushing through - without rest or regulation - becomes the norm.

And the most overlooked signal of all? The breath.

Your Breath is Telling the Story — Are You Listening?

Your breath is one of the most honest indicators of your current state. When someone is heading toward overwhelm, their breath almost always changes before their mood or behaviour does.

• It becomes shallow (upper chest).

• It speeds up - or gets held without awareness.

• The exhale shortens, making it harder to down-regulate.

Why Breathwork Works - Even in a Boardroom

People often think of breathwork as something you might do in a yoga studio. But conscious breathing is a scientifically proven physiological tool for regulating the nervous system - one that’s portable, free, and available 24/7.

When done with intention, breathwork can:

• Activate the parasympathetic nervous system (rest and digest).

• Lower cortisol and reduce physical symptoms of stress.

• Rewire the brain-body connection to increase resilience over time.

A Simple Breath Reset

Here’s a quick practice I often teach in corporate workshops - useful between meetings, during high-stress moments, or when you simply need to ground.

The 4-6 Breath

• Inhale through the nose for a count of 4

• Exhale slowly through the nose or mouth for a count of 6

• Repeat for 60–90 seconds

• Let the exhale be soft, like a sigh of relief

Notice how you feel afterwards - even one minute can begin to shift your state.

From Fine to Frazzled - and Back Again

Overwhelm isn’t a sign of weakness, it’s a signal.

The truth is, you don’t have to wait for burnout to start listening to your nervous system. The breath gives us a way to check in early, intervene gently, and build a new baseline - one that isn’t just about surviving, but sustainably thriving.

Try It For Yourself or Your Team

If you’re a midlife professional, team lead, or HR partner and want to explore how breathwork can support your team, I offer:

• 1:1 sessions for professionals looking to regulate and reset

• Bespoke corporate breathwork workshops (on-site or virtual)

• Leadership coaching around stress resilience and emotional regulation

Call now to find out more about the work I do and how I can help you and your team.