Dial It Down: The Power of Rest in a Life of Overdrive
Ret. Lt. Brian Ellis
In public safety, it’s almost second nature:
Push harder. Go longer. Handle “just one more” call, shift, or overtime slot.
But here’s the truth: you cannot outrun biology.
If you keep redlining, eventually your body, your brain, or your spirit will shut you down—whether you give it permission or not.
As Retired Lt. Brian Ellis says in his Dial It Down video, learning when to slow down is not weakness. It’s wisdom.
Why We Push Too Hard
The culture of law enforcement, fire, EMS, and corrections glorifies pushing past limits.
Fatigue is worn like a badge of honor.
Rest is treated like laziness.
Saying “no” feels like letting the team down.
But constant overdrive isn’t a sign of toughness. It’s a path to burnout, illness, and broken families.
The Science of Rest
Rest isn’t just about sleep (though that’s critical).
It’s about dialing down stress so the parasympathetic nervous system (your body’s recovery system) can do its job.
Mindfulness and breathing practices calm the nervous system, reduce blood pressure, and increase resilience (Jha, 2017).
Active recovery days (stretching, yoga, walking) help repair muscle and prevent injury.
Short, intentional downtime (even 10 minutes of stillness) reduces cortisol and resets focus.
Signs You Need to Dial It Down
You’re constantly irritable or emotionally flat.
You make simple mistakes more often.
You need caffeine or energy drinks just to function.
You’re too drained to connect with family or friends.
You can’t “shut off” your brain, even when off duty.
If these sound familiar, it’s your body waving a red flag.
How to Dial It Down (Without Dropping the Ball)
You don’t have to quit your job or skip your duties. You just need to build recovery into the grind.
Schedule micro-rests: Take 5–10 minutes between calls or tasks to sit, breathe, and reset.
Protect sleep: Aim for 7–9 hours when possible, and make sleep a non-negotiable on days off.
Say “no” strategically: Taking every overtime shift may help your finances now—but at the cost of your long-term health span.
Practice mindful recovery: Simple breathing, stretching, or walking after shifts helps signal your body to exit survival mode.
Connect: Spend real, present time with family or trusted friends—social rest is as powerful as physical rest.
Call to Action: Practice One Dial-Down Moment Each Day
This week, commit to one intentional dial-down moment every day.
Take 10 slow breaths before leaving the station.
Go for a quiet walk without your phone.
Sit down to eat a meal without rushing.
Say no to one thing that drains you.
Because the truth is, rest is not a luxury. It’s survival.
And the stronger your recovery, the stronger your performance—on duty and off.
Works Cited
Kecklund, Göran, and John Axelsson. “Health consequences of shift work and insufficient sleep.” BMJ, vol. 355, 2016.
Jha, Amishi P., et al. “Short-form mindfulness training protects against cognitive vulnerability to stress.” Proceedings of the National Academy of Sciences, vol. 114, no. 37, 2017, pp. 9978–9983.
Violanti, John M., et al. “Sleep deficiency and police suicide: A systematic review.” Policing: An International Journal, vol. 42, no. 2, 2019, pp. 362–374.
Williamson, Ann, and Anne-Marie Feyer. “Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication.” Occupational and Environmental Medicine, vol. 57, no. 10, 2000, pp. 649–655.