When Your Workout is Making Your Anxiety Worse (and What to Do Instead)

Last week, a client came to me frustrated.She’d been hitting her HIIT classes hard — 5 a.m. alarms, sweat-soaked, heart-pounding workouts — she started this exercise routine because she thought it was the only way to manage her stress. 

But instead of feeling calmer and more energized, she was exhausted, sleeping poorly, and more on edge than ever.

If that sounds familiar, you’re not alone — and there’s a reason why this happens.

Your Nervous System is Already on Overdrive

When life has you juggling deadlines, family needs, and a brain that has 1000 tabs opened , your body can get stuck in fight or flight mode.

Even if you’re sitting at your desk, your heart rate, breathing, and muscle tension are already high. You’re like a runner on the starting line — except the race never begins, and you never get to rest.

Why High-Intensity Workouts Can Backfire

High-intensity training (think sprints, HIIT circuits, heavy lifting) naturally spikes adrenaline, cortisol, and your heart rate.

For someone whose system is already revved up, it’s like hitting the gas on an engine that’s already screaming. Yes, you might get that post-workout endorphin rush — but your body may never truly shift into recovery mode.

The Short-Term High, The Long-Term Cost

That “high” after a tough workout? That’s your body’s feel-good chemicals doing their job.

But if you keep stacking high-intensity sessions on top of an already stressed-out nervous system, the baseline stress stays high. Over time, this can lead to burnout, restless nights, hormonal imbalances, and even more anxiety. And if you are perimenopausal you may even find it harder to loose weight!

Breathwork: The Reset Button You’re Missing

Breath is the one tool you carry everywhere — and it’s the most direct way to switch your nervous system into rest, digest and restore.

Slow, deep breathing with longer exhales tells your body: You’re safe. You can recover now.

Even a few minutes of intentional breathwork after a workout can change the way your body responds for the rest of the day.

If You Love to Move, Try This:

• Trade some HIIT for gentler options: walking, yoga, swimming, or mobility work.

• Finish every high intensity workout with 3–5 minutes of slow breathing (inhale 4 sec, exhale 6 sec).

• Check in with yourself: If you end your workout more wired or anxious than when you started, it’s time to dial it back.

The BIG Takeaway

Movement is medicine — but only if the dose fits your body’s needs.

So, Are you ready to feel strong and calm?

If you are done feeling exhausted and ready to shift let’s do this! Together we create your personalized plan that blends the right workouts with breathwork for better sleep, less stress, and more energy.

Book your session here!