🎄Regulation: The Key to Navigating the Holidays Without Burning Out

Welcome to Our Latest Newsletter! 

📚 Read Time: 8 Minutes 

This week’s newsletter is arriving a day later than usual. We take your time and your trust seriously, so we want to acknowledge that. We ran into some technical delays, and instead of rushing it out half-baked, we chose to pause, reset, and deliver it with the focus it deserves. That feels especially fitting, given the topic. 

With Christmas around the corner and the holiday season in full swing, everything gets louder, schedules, stress, expectations. It’s easy to get swept up or thrown off. But the people who perform, recover, and lead through these moments aren’t just more driven. They’re more regulated. 

Regulation isn’t willpower. It’s not forcing your way through. It’s your ability to recognize your internal state and respond with control. It’s the nervous system’s ability to stay steady under pressure. And it’s the difference between staying in the game or burning out when things tighten up. 

This edition breaks it all down: 

• What regulation actually means, physically, mentally, and emotionally 

• How your brain and body work together to manage stress 

• The neuroscience of reactivity vs composure 

• How to apply autoregulation to your training (and life) 

• Why recovery isn’t separate from performance, it is performance 

• A real-world spotlight on one of the leading thinkers in this space 

• And a journal prompt to build this skill where it counts most 

 Let’s get into it. 

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What Is “Regulation”?  

In simple terms, regulation is about maintaining stability or equilibrium. Think of it as the body’s and mind’s ability to keep things in balance despite external or internal changes. 

Physical Regulation (Homeostasis): Our bodies are pretty amazing at self-regulation. They constantly adjust physiological processes to keep conditions within narrow, healthy ranges. For example, your core temperature hovers around 37°C (98.6°F) and your blood pH stays between about 7.35 and 7.45, a range so tight that straying much beyond it can be fatal. This maintenance of steady internal conditions is called homeostasis. Countless systems are at work: hormones regulate blood sugar, kidneys regulate electrolytes and fluid, the autonomic nervous system regulates heart rate and blood pressure, etc. Physical regulation is essentially your body’s autopilot for stability.   

Mental/Emotional Regulation: In psychology, regulation usually refers to self-regulation, our capacity to monitor and manage our own behavior, thoughts, and emotions. One formal definition: self-regulation is the process by which individuals control their attention, thoughts, emotions, and behaviors to achieve goals and adapt to changing circumstance. This includes emotion regulation (handling feelings like stress, anger or anxiety in healthy ways) and impulse control (resisting temptations or delaying gratification to meet long-term goals). Mentally, to regulate means staying composed under pressure, sticking to your plans, and aligning actions with your values despite the ups and downs of life. It’s the inner ability to hit the “pause button” and adjust your response rather than reacting on autopilot.   

In short, whether we’re talking about body temperature or temper outbursts, regulation = keeping things in a desirable range. It’s a dynamic balancing act , not a rigid stillness, but an active process of modulating to meet the demands at hand.

The Brain and Body on Regulation 

Regulation starts in the nervous system, but it plays out everywhere. When you’re well-regulated, your body and mind stay in sync. You handle stress, then return to center. You respond, instead of react. And in performance settings, this is often what separates consistency from collapse. 

Let’s break down what that looks like internally: 

🧠 Brain: Cognitive Control and Emotional Braking 

• The prefrontal cortex acts like a regulator dial. It helps you stay focused, evaluate consequences, and slow down reactive impulses from deeper areas like the amygdala.  
• Under stress, the brain either stays online, or goes offline. When your PFC is taxed by fatigue, overwhelm, or chronic stress, you’re more likely to snap, spiral, or shut down.  
• Strong regulation keeps your cognitive circuits active longer. You think clearer under pressure. You don’t lose the plot when things get loud.  

🩺 Body: Autonomic Balance and Flexibility 

• Your autonomic nervous system constantly toggles between “fight or flight” (sympathetic) and “rest and digest” (parasympathetic). Regulation is your ability to move smoothly between the two.  
• High regulation = high variability. Heart rate variability (HRV) is a key marker. More variability means your system is flexible, adaptable, and resilient.  
• Chronic stress? It traps you in overdrive. Adrenaline and cortisol flood your system longer than needed. Over time, this depletes energy, focus, and immune function.  

🧠↔️🩺 Mind and Body Loop 

• Regulation isn’t just top-down. Your thoughts influence physiology, but your body can also guide your brain.  
• Breathing techniques like the “physiological sigh” (two short inhales, one long exhale) have been shown to reduce anxiety in under a minute by triggering parasympathetic activation.  
• On the flip side, reframing a challenge as “manageable” rather than “threatening” changes your body’s stress response, even before you take action.

🧱 Regulation Is Trainable

• You’re not stuck with the baseline you were born with. Tools like aerobic training, cold exposure, journaling, or structured breathing literally expand your regulation bandwidth.
• Over time, this builds resilience. Not from avoiding stress, but from recovering faster when it hits.

Regulation isn’t just a mental skill. It’s a full-system state that can be strengthened like any other performance trait, with attention, exposure, and the right inputs.

Regulation by the Numbers

42% 

of Americans report that their stress levels increase significantly during the holidays, making self-regulation skills more essential during this season than any other 

80–90% 

of doctor visits are estimated to be stress-related, many of which tie back to poor regulation of the autonomic nervous system 

>60 milliseconds 

of heart rate variability (HRV) is associated with greater emotional regulation, lower anxiety, and better focus during high-stress tasks 

2x increase 

in gray matter density in the prefrontal cortex after just 8 weeks of mindfulness practice, a key area responsible for impulse control and 3–5 minutes of slow, diaphragmatic breathing can measurably shift the nervous system into parasympathetic mode, reducing cortisol and blood pressure

30–40% 

improvement in performance tasks seen when individuals reframed stress as enhancing, not harmful, activating more adaptive hormonal and neural pathways 

Tiger Resilience Lens: Reactivity vs Composure 

In times of stress, the question isn’t whether you’ll feel pressure. It’s how well you regulate your response. Most people think they’re calm because they don’t explode. But regulation isn’t about suppressing emotion, it’s about guiding it. When your system is under load, do you lash out or lean in? Do you freeze, flee, or move forward with clarity? 

This is the heart of regulation. It’s not about staying comfortable. It’s about returning to center faster and with less cost. 

Where reactivity is reflexive, composure is trained. Reactivity is noise. Composure is signal. The gap between the two is where performance, leadership, and trust are won or lost, especially during times like the holidays when stressors stack up fast and routines fall apart. 

Here’s how these two modes play out across the core domains of your system: 

When you can shift from reactivity to composure, especially under fatigue or uncertainty, you don’t just survive stress. You reshape how your system operates under pressure. That’s regulation in action. That’s resilience in motion.

Michael's Training Corner: Auto-Regulation in Real-World Training 

Let’s talk about auto-regulation. This isn’t soft training. It’s smart training. The idea is simple: you don’t show up with the same energy, readiness, or recovery every day. So your training shouldn’t assume that you do. Auto-regulation gives you a framework to adapt training based on how you’re actually performing, not how a spreadsheet told you to feel. 

What Is It? 

• A method of adjusting training variables (load, volume, intensity) in real-time based on performance and feedback.  
• Common tools: RPE (Rate of Perceived Exertion), RIR (Reps in Reserve), and effort-based endurance pacing.  
• The goal: hit the intended training stimulus, not the pre-written one.   

Why Use It? 

• Your daily capacity is influenced by stress, sleep, recovery, nutrition, and more.  
• Rigid programming often leads to overshooting (fatigue/injury) or undershooting (missed gains).  
• Auto-regulated training often leads to more sustainable progress and better long-term adaptation.  

How I Use It with Clients: 

• Start with RPE education (e.g. “RPE 8 = 2 reps left in the tank”).  
• Use progressive RPE targets (Week 1: RPE 7, Week 2: RPE 8…).  
• Calibrate feel: “Could you have done 2 more reps cleanly?”  
• Autoregulate volume: “Do as many sets as needed to hit 25 total reps at RPE 8.”  
• For runners: instead of chasing exact paces every day, adjust based on effort zones (easy/moderate/hard). If the plan calls for threshold intervals but legs feel dull, pull back 5–10 seconds/mile and maintain quality.  
• I coach for honesty, not ego: the goal is stimulus, not chasing numbers.  

In My Own Training: 

• I plan the week but allow adjustments: modify loads, sets, paces, or even exercises if needed.  
• Example: If I had heavy deadlifts but my back isn’t ready, I’ll swap in tempo work or pull lighter with intent.  
• Running example: if I wake up stiff or with poor sleep before a quality workout day, I’ll convert it to a more moderate progression run or easier aerobic intervals where stimulus can still be challenging but overall risk is reduced with less volume and/or intensity. 
• If I feel great, I take the green light and push harder, but within the right effort range.  
• The focus: training quality and consistency over time.  

Tips for You to Try: 

• Use RPE/RIR when logging workouts. After each set or session, rate how hard it felt.  
• Set guardrails. If something feels too hard too soon, reduce weight, reps, or pace. If it’s too easy, add a little.  
• Auto-regulate rest days: bad sleep or elevated resting HR? Push the session back and recover well.  
• For endurance work: think in terms of “effort ceilings” instead of pace floors. Adjust based on heat, terrain, and fatigue.  
• Detach ego. The goal isn’t to beat your old numbers every session, it’s to train the system, not just the muscle.  
• Progress = weight moving faster at same RPE or same weight feeling easier. In running, that might be same pace with lower HR or effort.

Real-World Spotlight: Dr. Andrew Huberman – The Science of Self-Regulation 

Dr. Andrew Huberman, Stanford neuroscientist and host of the Huberman Lab podcast, is widely known for translating cutting-edge neuroscience into actionable strategies for mental and physical regulation. His approach is grounded in teaching people how to consciously influence their internal state using simple, science-backed tools. 

Key takeaways from his work: 

• Breathwork: The Physiological Sigh. Two short inhales through the nose followed by a long exhale can rapidly calm the nervous system. It reduces stress markers by activating the parasympathetic branch and slowing heart rate. 

• Cold Exposure (with caveat): While popular, the evidence on cold plunges is mixed. Huberman recommends it primarily as a controlled stressor, not a cure-all. It mimics the stress response in short bursts, which may build resilience over time. More broadly, any appropriately dosed challenge (like high-intensity exercise or breath holds) can improve your regulation capacity by training your system to recover from spikes in arousal. 

• Morning Light: Getting sunlight in your eyes early in the day helps anchor your cortisol and melatonin rhythms. This supports daytime energy and nighttime sleep, both essential to regulation. 

• Stress Mindset: Huberman draws on research by Alia Crum showing that viewing stress as enhancing (rather than harmful) leads to better hormonal outcomes, like higher DHEA and more adaptive coping. 

• Supplements (use cautiously): While he occasionally discusses magnesium L-threonate, L-theanine, and others, the research is still mixed. His emphasis is always on behavioral tools first, light, breath, movement, before considering biochemical aids. 

Recommended Huberman Lab Episodes: 

• Tools for Managing Stress & Anxiety   
• Mastering Sleep (with Dr. Matt Walker)   
• Enhancing Self-Control (with Dr. David Sinclair)   
• Emotional Control (with Dr. Marc Brackett)   

Huberman’s big message? You can train regulation. Whether it’s using your breath, your environment, or how you interpret challenge, these tools give you agency over your internal state. That alignment with our Tiger Resilience approach is no coincidence, it’s about becoming the operator of your system, not the passenger.

📝 Interactive Journal: Building Your Regulation Toolkit 

This week’s prompt is about awareness, reflection, and action. You’re not here just to learn what regulation is. You’re here to train it. 

Set aside 10 minutes with a notebook, voice note, or digital doc. Be honest. The goal isn’t perfection, it’s clarity. 

1. When do you feel most regulated? 

Think back to a moment recently when you felt calm, focused, and in control, even if things around you were chaotic. 

• What was happening around you?  
• What choices or behaviors helped you stay composed?  
• What did your body feel like in that moment?  

2. What are your personal dysregulation triggers? 

Be specific. Name the situations that tend to pull you out of your zone. 

• Is it sleep deprivation? Conflict? Pressure to perform?  
• How do you typically respond (mentally, emotionally, physically)?  
• Do you fight it, freeze, escape, or try to push through?  

3. What tools have you used that help bring you back? 

Maybe it’s a breathing exercise. A short walk. A reset workout. A reframe. 

• List 2–3 that work for you.  
• How can you systematize them into your routine so they’re more accessible before the breakdown?   

4. This week, I will practice regulation by… 

Pick one small tool or technique from this week’s newsletter, like the physiological sigh, auto-regulating your workouts, or reframing stress, and write down how and when you’ll use it. 

• Be specific. “Each morning after I wake up, I’ll get 5–10 minutes of light exposure to anchor my circadian rhythm.”  
• Or: “On days I feel off during training, I’ll adjust volume or intensity rather than force the original plan.”  

🎯 Bonus: Rate your current regulation capacity (1–10). 

Then rate again next week after implementing your chosen tool. Small shifts matter. 

For more structured prompts, daily reflection space, and guided exercises to build confidence and consistency, explore the journal that pairs with our resilience work. 

👉 Awaken the Tiger and Phoenix Self-Esteem Journal 

https://www.amazon.com/Awaken-Tiger-Phoenix-build-Esteem/dp/B0DBRWTGS9

Final Thoughts: Applying the Pillars to Regulation 

Purpose 

Regulation allows you to respond, not react. It keeps you connected to what matters most, so that even under pressure, your decisions reflect your mission, not the mood of the moment. When you’re anchored in purpose, setbacks don’t shift your compass. 

Planning 

Regulation breaks down without margin. Build systems that account for variability, schedule buffers, flexible training targets, exit strategies for when energy tanks. A good plan isn’t just one that gets executed perfectly, it’s one that can flex and still move forward. 

Practice 

Daily habits reinforce your regulation. Breathwork before a big call, taking a pause when frustration spikes, choosing movement instead of spiraling—those are reps. Just like lifting or running, your nervous system gets better with consistent exposure. 

Perseverance 

Staying the course isn’t just about grit, it’s about composure under load. Perseverance requires regulation to not burn out, lash out, or break down. It’s the ability to stay in the game when your environment (or your emotions) are pulling you off center. 

Providence 

When the day feels bigger than you, regulation gives you access to perspective. Whether that’s spiritual grounding, reflection, or simply space to breathe, it reminds you there’s more than this moment. It’s not about removing stress but seeing it in context, and trusting your ability to handle it. 

The bottom line: regulation is a performance multiplier. It doesn’t make the stress go away, but it makes you more capable inside it. In your training, your relationships, your goals, it’s the difference between reaction and response, burnout and breakthrough. Build it deliberately, and you’ll move through the hard parts with a steadier hand and a sharper mind. 

Stay Resilient, 

Tiger Resilience

📚 References 

Alia Crum Lab. (n.d.). Changing mindsets about stress: Mindset matters. Stanford University. https://mbl.stanford.edu/mindsets-stress 

Barbell Medicine. (n.d.). What is autoregulation and how can I use it in training? https://www.barbellmedicine.com/blog/autoregulation-in-training/ 

Chambers, R., Gullone, E., & Allen, N. B. (2009). Mindful emotion regulation: An integrative review. Clinical Psychology Review, 29(6), 560–572. https://doi.org/10.1016/j.cpr.2009.06.005 

Creswell, J. D., Lindsay, E. K., & Moyers, T. B. (2014). How does mindfulness training affect health? A mindfulness stress buffering account. Current Directions in Psychological Science, 23(6), 401–407. https://doi.org/10.1177/0963721414547415 

Dusek, J. A., & Benson, H. (2009). Mind-body medicine: A model of the comparative clinical impact of the acute stress and relaxation responses. Minnesota Medicine, 92(5), 47–50. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057177/ 

Farb, N. A., et al. (2010). Minding one’s emotions: Mindfulness training alters the neural expression of sadness. Emotion, 10(1), 25–33. https://doi.org/10.1037/a0017151 

Huberman Lab. (2021, July 5). How to control your stress in real time. https://www.hubermanlab.com/episode/how-to-control-your-stress-in-real-time 

Huberman Lab. (2022, August 29). Mastering sleep, with Dr. Matthew Walker. https://www.hubermanlab.com/episode/what-sleep-does-to-your-body-and-brain-and-how-to-improve-it 

Huberman Lab. (2022, October 3). Tools for managing stress & anxiety. https://www.hubermanlab.com/episode/tools-for-managing-stress-and-anxiety 

Huberman Lab. (2022, May 30). The science of setting & achieving goals. https://www.hubermanlab.com/episode/the-science-of-setting-and-achieving-goals 

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016 

Khoury, B., et al. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005 

Kraft, T. L., & Pressman, S. D. (2012). Grin and bear it: The influence of manipulated facial expression on the stress response. Psychological Science, 23(11), 1372–1378. https://doi.org/10.1177/0956797612445312 

McEwen, B. S., & Gianaros, P. J. (2011). Stress- and allostasis-induced brain plasticity. Annual Review of Medicine, 62, 431–445. https://doi.org/10.1146/annurev-med-052209-100430 

Nakahara, H., et al. (2021). Acute and chronic effects of cold exposure on stress responses: A meta-analytic review. PLoS ONE, 16(7), e0253349. https://doi.org/10.1371/journal.pone.0253349 

SciSpace. (n.d.). What is heart rate variability (HRV)? https://typeset.io/resources/heart-rate-variability/ 

Shields, G. S., Sazma, M. A., & Yonelinas, A. P. (2016). The effects of acute stress on core executive functions: A meta-analysis and comparison with cortisol. Neuroscience & Biobehavioral Reviews, 68, 651–668. https://doi.org/10.1016/j.neubiorev.2016.06.038 

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U.S. News & World Report. (2022, December 15). Why stress surges during the holidays—and how to regulate it. https://health.usnews.com/wellness/articles/why-stress-surges-during-the-holidays-and-how-to-regulate-it 

Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18(5), 459–482. https://doi.org/10.1002/cne.920180503