A Norwegian Q&A style self-help guide on recovering from burnout (utbrenthet). Covers sleep and rest, stress regulation and breathing, physical health and activity, and mindset/self-care. Offers practical advice: sleep hygiene, winding-down routines, breathing techniques (BOLT, nasal breathing, paced breathing), HRV as a recovery marker, gradual return-to-activity, nutrition, boundaries at work, and psychosocial support. Emphasizes patience, gradual progress, and daily routines (pauses, mindfulness, proper rest).
Questions this document answers
Vanligvis minst 7–9 timer per natt; noen trenger 9–10 timer i perioder.
Omtrent 16–19 °C.
10 sekunder er lavt; indikerer urolig/ineffektiv pust og at CO₂-toleransen bør trenes.
Målet er å øke BOLT mot ca. 25–40 sekunder over tid.