How to use heat, cold and simple rituals to stay calm, clear and regulated

Summer is often sold to us as a time to slow down — longer days, warmer evenings, barefoot mornings. But for many people, summer can quietly do the opposite to the nervous system.

Heat, disrupted routines, travel, social overload, alcohol, poor sleep and a sense that we should be “making the most of it” can all push the body toward a heightened state of alert. Instead of feeling relaxed, many of us feel wired, restless or emotionally flat.

This is where down-regulation becomes essential.

At NIMBUS, we talk a lot about building resilience — but resilience isn’t about being switched on all the time. It’s about having the capacity to come back down. To return to calm. To feel safe in your body.

Summer is the perfect time to practice that skill.

What does “down-regulating” actually mean?

Your nervous system is constantly shifting between two primary states:

• Sympathetic (activation, alertness, stress response)

• Parasympathetic (rest, digestion, recovery, calm)

Down-regulation refers to intentionally guiding the body out of sympathetic dominance and into parasympathetic safety.

This doesn’t mean doing less — it means doing things differently. Slower transitions. Fewer extremes. More conscious recovery.

The goal isn’t to eliminate stress, but to prevent it from becoming chronic.

Why summer can overstimulate the nervous system

Even though summer feels relaxed culturally, physiologically it can be demanding:

• Heat raises heart rate and baseline arousal

• Longer daylight delays melatonin and sleep onset

• Social calendars fill quickly, leaving little white space

• Alcohol and sugar intake often increases

• Travel disrupts circadian rhythm and routines

Without adequate recovery signals, the nervous system stays “up”.

That’s why sauna — when used intentionally — becomes even more powerful in summer.

Sauna as a down-regulation tool (yes, even in summer)

It seems counterintuitive to step into heat when it’s already hot outside. But sauna provides controlled stress, which is very different to environmental overwhelm.

When paired with proper recovery, sauna can:

• Increase parasympathetic rebound after heat exposure

• Improve sleep quality

• Lower perceived stress and anxiety

• Train the nervous system to recover more efficiently

The key is how you sauna during summer.

5 ways to down-regulate your nervous system this summer

(without changing your normal NIMBUS routine)

1. Shorter sessions, deeper focus

In summer, more is not better.

Instead of pushing for long, intense sauna sessions:

• Opt for shorter rounds (8–12 minutes)

• Focus on slow nasal breathing

• Treat sauna as a nervous system practice, not a tolerance test

This keeps the stress dose appropriate and recovery accessible.

2. Extend the cool-down, not the heat

Down-regulation happens after the stressor.

Between sauna rounds:

• Sit or lie down for longer than usual

• Let your heart rate fully settle

• Notice your breath naturally slow

Cold exposure can still be used, but think refreshing, not shocking — especially on hot days.

3. Breathe like you’re telling your body it’s safe

Breath is the fastest way to communicate with the nervous system.

During or after sauna, try:

• Long exhales (in for 4, out for 6–8)

• Gentle breath holds after the exhale

• Mouth closed, tongue relaxed, jaw soft

These cues directly stimulate the vagus nerve and signal safety.

4. Pair sauna with a “soft landing”

Avoid rushing straight back into stimulation.

After your NIMBUS session:

• Delay checking your phone

• Avoid loud music or intense conversations immediately after

• Walk slowly, hydrate, stretch or journal

Think of sauna as the start of down-regulation, not the end.

5. Protect your evenings

Summer evenings are precious — and powerful for nervous system health.

To support regulation:

• Sauna earlier in the day where possible

• Dim lights after sunset

• Keep evenings lighter socially when you can

• Prioritise consistent sleep and wake times

A regulated nervous system sleeps better. Better sleep makes everything easier.

A summer reframe: calm is productive

In a culture obsessed with optimisation, calm can feel passive. It isn’t.

A regulated nervous system improves:

• Emotional resilience

• Decision-making

• Physical recovery

• Creativity and presence

When you down-regulate, you don’t lose momentum — you gain clarity.

Making summer work with your nervous system

This season isn’t about doing less sauna, less movement or less connection.

It’s about:

• Doing things with more awareness

• Creating space between stimulation and recovery

• Letting your body know it doesn’t need to stay “on”

At NIMBUS, sauna is not about extremes. It’s about rhythm. Stress and rest. Heat and recovery. Activation and calm.

This summer, let your ritual be a place where your nervous system can finally exhale.

Because the most powerful reset doesn’t come from pushing harder — it comes from knowing how to come back down.