Burnout: What It’s Costing Us & How We Can Come Back to Ourselves

By Nathan Huegel, co-owner of The Studio Sauna

If you’ve ever felt like the gas light has been on in your body for days (or weeks), but you just keep driving anyway—then you already know something about burnout.

Running The Studio Sauna has taught me many things—about community, healing, and especially the high price of not slowing down. I opened this space because I knew firsthand how essential rest is, not as a luxury but as a lifeline. I’ve lived through burnout. I know what it costs. And I also know that recovery is possible, one deep breath, one warm seat, one intentional pause at a time.

What Burnout Really Feels Like

Burnout isn’t just being tired. It’s a deep depletion that shows up physically, mentally, and emotionally. For me, it started subtly—more coffee, less sleep, shorter patience, skipped meals. Then it became more obvious: waking up exhausted no matter how long I’d slept, forgetting small things, dreading even the work I once loved.

And when your work involves creating space for healing, that kind of disconnection can feel extra heavy.

In our fast-paced, hyper-connected world, burnout has almost become a badge of honor. But let me say this clearly: there’s no glory in grinding yourself down. There’s no medal for running on empty.

What Causes Burnout?

Burnout often stems from a combination of overwork, lack of control, blurred boundaries, and misalignment between our values and how we spend our time. It creeps up when we say “yes” too often, skip rest days, or confuse productivity with worth.

Some common contributors:

• Chronic stress from work or caregiving responsibilities
• Inadequate rest or recovery time
• Feeling isolated or unsupported
• Perfectionism or unrealistic expectations
• Neglecting your own needs in order to take care of others

Sound familiar? You’re not alone. I hear stories like this every week at the sauna—from parents, small business owners, artists, healthcare workers, and students. We are all carrying so much. But we’re not meant to carry it alone, or without pause.

How Sauna Culture Helped Me Reclaim My Energy

Before opening The Studio Sauna, I experienced my first real taste of rest in a traditional sauna space. The heat forced me to stop. To breathe. To listen. I was surprised by how much emotion came up when I simply let myself be still. It was there, in that heat and silence, that I realized how out of sync I had become with my body—and how much I craved presence.

That experience was one of the sparks behind the vision of where we wanted to take The Studio. I wanted to create a sanctuary where people could reconnect with themselves in an intentional, embodied way.

Here’s what I’ve learned since:

1. Rest Must Be Built In, Not Earned

Burnout thrives in the mindset that rest is a reward. It isn’t. It’s fuel. It’s non-negotiable. You don’t wait until your car breaks down to get an oil change. Our bodies are no different. Scheduling rest—whether that’s a sauna session, a slow morning, or a tech-free hour—is a way of preserving your energy before the crash comes.

2. Your Nervous System Needs Downtime

Most of us live in “fight or flight” for far too long. Saunas, breathwork, cold plunges, and quiet movement all help activate the parasympathetic nervous system—the part of us that knows how to rest, digest, and repair. When we offer the body this kind of care, it doesn’t just feel good—it’s biologically necessary.

3. Boundaries Are a Form of Self-Respect

A huge part of avoiding burnout is learning to say no—without guilt. No to overcommitting. No to toxic expectations. No to constantly putting yourself last. Healthy boundaries protect your time, your energy, and your peace. And like any muscle, boundary-setting gets stronger the more you practice.

4. You Don’t Have to Do It Alone

Isolation is a hallmark of burnout. When we feel overwhelmed, we often retreat inward. But community is essential to healing. At The Studio, one of the most powerful things I witness is people showing up for themselves alongside others. There’s something deeply validating about sweating, breathing, and letting go in the same space. You don’t have to have it all figured out—you just have to show up.

5. Slowness is a Radical Act

In a culture obsessed with speed and productivity, choosing slowness is radical. It takes courage to unplug, to say “I’m resting today,” to prioritize presence over performance. But that’s where transformation lives—in the pause, not the push.

Small Practices to Start Today

You don’t have to overhaul your life to begin healing from burnout. Here are a few small but powerful ways to reconnect with yourself:

• Start your day tech-free for the first 20 minutes
• Take a 5-minute breathing break every 2–3 hours
• Book a sauna or contrast therapy session once a week
• Journal one line a day about how your body feels
• Set one boundary this week that protects your peace

Remember: the goal isn’t perfection—it’s consistency. Healing isn’t linear, but every step toward rest is a step away from burnout.

You Are Worth the Pause

If you’re feeling stretched too thin, you’re not failing—you’re just human. And that’s where we begin again. Not with more hustle. Not with more self-judgment. But with a deep breath. A warm bench. A return to the wisdom of your body.

At The Studio Sauna, we’re here to hold that space for you. Because your well-being matters. Because slowing down is not a weakness—it’s a way home. Whether it’s during an open studio hour, or reconnecting with a Nordic Sauna Class we invite you to intentionally connect with yourself…and others. 

With care and in solidarity,



Nathan

Co-Owner, The Studio Sauna