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Burnout Prevention Routine for Military Personnel

Chronic stress and high operational tempo lead to burnout. Use this protocol to force tactical down-regulation, track physical toll, and disconnect effectively using a systematic approach.

20 min routine12 steps
1

🫁 Tactical Down-Regulation Protocol

Repeats: daily
2

Perform 4 minutes of Box Breathing (Inhale 4s, Hold 4s, Exhale 4s, Hold 4s) to shift from sympathetic to parasympathetic nervous system state.

Repeats: daily
3

🩺 Operational Health & Symptom Tracking

Repeats: daily

+9 more steps inside

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