By Diane Malaspina for Yoga Medicine.

Our energy naturally ebbs and flows throughout the day. Some moments feel sharp and focused, while others leave us sluggish or distracted. These fluctuations aren’t random, they are biological cycles called ultradian rhythms, which regulate energy, focus, and cellular repair. Yet too often, we ignore them, treating dips as obstacles rather than signals to guide us. In the short term, pushing through low-energy periods can make tasks feel exhausting; over time, it can lead to chronic stress and, eventually, burnout.

Stress can profoundly disrupt ultradian rhythms by hijacking the body’s natural 90–120 minute cycle of peak energy and rest. Instead of allowing natural recovery, stress triggers the “fight-or-flight” response, keeping the body on high alert. Under normal conditions, cortisol is released in pulses roughly every 60–90 minutes, helping regulate metabolism and maintain balance. Chronic stress, however, elevates baseline cortisol levels, flattens natural dips and peaks, and interferes with restorative processes. When we push through energy slumps without breaks, the body’s detoxification, refueling, and repair mechanisms are suppressed. Over time, this leads to reduced productivity, irritability, and increased risk of burnout.

Rather than resisting energy ups and downs, we can learn to work with them. Like surfing, the goal isn’t to control the ocean but to ride its rhythm. Aligning work, rest, and focus with natural energy cycles unlocks greater productivity and ease, without constantly battling depletion.

Most of us over-prioritize schedules and deadlines while underestimating our energy. We plan our days around the clock, rarely pausing to ask: Am I using my energy wisely right now? Ignoring this balance disconnects work from capacity, fueling chronic stress and burnout. Time alone doesn’t determine what we can handle – energy does. Pushing through energy dips forces the body into sustained stress mode, gradually depleting reserves and increasing burnout risk.

The key is to work with these cycles. Here are four practical strategies:

1. Plan around energy, not just time. Schedule demanding work during high-energy periods and save lighter tasks for low-energy windows.
2. Use 90-minute work blocks. Focus deeply during energy peaks, then step away for 10–20 minutes to reset.
3. Respect the dip. Take multiple short breaks: a 5 minute restorative pose, 3 minutes of mindful breathing, myofascial release, or a slow vinyasa flow can provide a great recharge vs forcing yourself to be productive.
4. Rest mindfully. Allow genuine downtime to support cellular repair and mental recovery. This includes low stimulation (no screens, distractions, or operating in half-on/half-off work mode).

By aligning tasks with natural energy rhythms, we can get more done with less struggle, reduce burnout, and maintain sustainable momentum. In other words, working with your energy patterns isn’t just more efficient, it’s one of the most effective ways to protect your focus, productivity, and well-being.

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