22 Jan 2026
Ep 31: Deep Dive Into Nervous System Regulation, How Stress Impacts Women's Hormones, Sleep, and Breath Work for Horseback Riders with Kendall Hitch
In this episode, nervous system expert Kendall Hitch breaks down how the nervous system constantly scans for safety and threat (often without us realizing it) and how this process shapes stress, anxiety, burnout, and even behaviors like doomscrolling or numbing out.
Through a clear, practical explanation of the vagus nerve and heart rate variability (HRV), this conversation reframes stress not as a mindset problem, but as a physiological capacity issue. Kendall explains why “just calming down” doesn’t work, how survival responses override logic, and what it actually means to build nervous system resilience over time.
This episode is especially valuable for anyone who feels constantly “on,” struggles to come down after stress, or wants a more compassionate, body-based understanding of mental and emotional health. She also discusses how stress affects women's hormone health and both in-the-moment and long-term strategies to reduce stress in your life.
This is an episode you're going to want to share with ALL the women in your life- friends, family, mothers, daughters, trainers, etc!
Key Topics & Time Stamps: [00:02:52] The nervous system as a surveillance system How the nervous system scans for danger up to six times per second, outside of conscious awareness. [00:03:40] The three levels of scanning External environment, internal body sensations, and relational cues. [00:05:22] Why stress isn’t “just psychological” The vagus nerve and why most stress signals travel from body to brain, not just the other way around. [00:06:54] Survival brain vs. thinking brain Why logic and self-talk fail during anxiety and stress responses. [00:08:35] Modern stress vs. ancestral danger How the nervous system mislabels everyday stressors as life-threatening. [00:10:12] Neuroception and nervous system states Understanding ventral vagal (regulated), sympathetic (fight/flight), and dorsal vagal (shutdown). [00:12:17] Doomscrolling, numbing, and addiction patterns Why behaviors like scrolling, overeating, or substance use are attempts to regulate sensation. [00:14:50] Capacity over coping Why increasing nervous system resilience matters more than stress “management.” [00:18:28] The vagus nerve as a braking system How vagal tone helps regulate survival responses—and what happens when it’s inaccurate. [00:21:10] Trauma and misfiring threat detection When the nervous system stays on high alert—or goes offline entirely. [00:22:02] Lessons from animal nervous systems Why accurate activation and recovery matter across species. [00:25:08] Heart rate variability (HRV) explained Why HRV is one of the best measures of stress resilience. [00:26:20] Training the nervous system like a muscle How resilience is built gradually, not forced. [00:27:15] Measuring progress with wearable data Using HRV trends to understand recovery, stress, and regulation. [00:28:14] Hormones, cycles, and nervous system health Why stress resilience fluctuates and how context matters. [00:44:05] Stress hormones and reproductive trade-offs Why high stress historically signaled the body to delay pregnancy. [00:44:23] Stress, progesterone, and cycle disruption How elevated cortisol lowers progesterone and impacts ovulation and cycle length. [00:45:13] Stress effects on testosterone and estrogen Why hormonal suppression under stress affects both women and men. [00:45:40] Perimenopause as a stress amplifier Estrogen volatility, declining progesterone, and reduced buffering capacity. [00:46:10] Anxiety escalation during perimenopause Why previously manageable stress becomes overwhelming. [00:46:40] Menopause, HRV decline, and stress resilience How low estrogen and progesterone reduce nervous system adaptability. [00:47:04] Prioritizing nervous system health with age Why stress regulation becomes non-negotiable later in life. [00:47:23] Hormones vs. cortisol: a compounding effect How unmanaged stress magnifies hormonal vulnerability. [00:48:37] Prevention mindset for riders Why addressing stress before menopause matters for performance and longevity. Nervous System Training & Symptom Reduction [00:49:06] How long does nervous system work take to help? Why results depend on consistency, intensity, and starting point. [00:49:32] Nervous system training vs. gym training Why occasional effort doesn’t create change. [00:50:12] Regulation vs. repatterning Two layers of nervous system work: immediate calming and deeper trigger rewiring. [00:50:47] Why guidance accelerates results How coaching or programs support long-term repatterning. [00:51:08] Real-world transformations in 3 months From daily panic attacks to restored function and confidence. [00:51:53] Immediate relief vs. lasting resilience Why one-off exercises aren’t enough. [00:52:40] Limitations of talk therapy alone Why cognition can’t always reach brainstem-driven responses. [00:53:18] Nervous system work at the root Why anxiety can resolve when threat responses are retrained. Performance, Riding, and In-the-Moment Regulation [00:54:26] Acute vs. chronic nervous system regulation How athletes can use tools both long-term and in competition. [00:54:58] Training outside the event Why nervous system resilience must be built before performance. [00:55:27] Performance anxiety explained Why competition triggers sympathetic overactivation. [00:55:42] Breath as the autonomic remote control Why breathing is the fastest way to influence nervous system state. [00:56:14] Body awareness and tension release Identifying stress patterns in shoulders, neck, and jaw. [00:57:17] Pandiculation for shoulder tension Using slow release to reset muscle tone. [00:57:43] Tongue circles for neck relaxation A subtle but powerful technique for mounted riders. [00:59:16] Jaw mobility for stress release Reducing clenching to downregulate threat responses. Tapping, Focus, and Mental Clarity [01:00:45] Using tapping before and during rides When and how to apply tapping for acute stress. [01:01:12] Sensation-based tapping vs. cognitive EFT Why focusing on bodily sensation can be more effective. [01:02:06] The body-to-brain stress pathway Why addressing physical sensation matters more than affirmations. [01:03:27] Acupressure shortcuts for riders Using 1–2 points for rapid regulation. [01:04:44] Focus, presence, and performance clarity Why fight-or-flight blocks cognitive function. [01:05:19] When breathwork isn’t the first step Why some athletes need touch or tapping before breath focus. [01:06:18] Personalized breathing strategies Matching breath patterns to nervous system state. [01:06:58] Box breathing for focus Why breath holds improve performance precision. [01:07:45] 4-7-8 breathing and CO₂ tolerance How breath holds retrain anxiety sensitivity. [01:08:11] CO₂ tolerance and stress perception Why low tolerance can mimic panic signals. [01:08:41] Long-term breathwork for resilience & Training tolerance to increase composure under pressure.
Episode Takeaway: True resilience comes from increasing capacity, not avoiding stress!
If you'd like a free breathwork PDF using the techniques of Kendall's that I LOVE, head to www.solidinthesaddle.com/breathe (http://www.solidinthesaddle.com/breathe)
And if you'd like a free core workout PDF for horseback riders to reduce the stress of thinking you're going to fall off, head to www.solidinthesaddle.com/core (http://www.solidinthesaddle.com/core) .
As always, thank you so much for listening to this episode. Please share with a loved one who may benefit from this episode, even if they aren't a horseback rider!
