By Sharmila Acharya
Every officer knows the feeling of being “on.” The nervous system shifts into high gear — scanning, reacting, bracing. In emergencies, that high gear is lifesaving. But the body isn’t built to operate there for hours, days, or years without adequate recovery.
When high gear becomes the default, it wires itself into the nervous system. The result? Sleep disruption, irritability, health issues, strained relationships and a greater vulnerability to serious outcomes, including PTSD and suicide.
Are there ways to directly target high gear on duty so it doesn’t stack up, even when there isn’t time to step away? That’s where mini downshifts come in.
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What are mini downshifts?
Mini downshifts are quick “gear shifts” that draw on well-established principles of physiology and nervous system regulation. The aim is to briefly downshift from high gear toward mid or optimal gear, the zone where sustainable peak performance, resilience and well-being reside.
The goal isn’t deep relaxation. It’s to break up high gear while on duty — much like short movement breaks are needed to offset the strain of prolonged sitting, even if you exercise outside of work. And because the nervous system adapts to what it practices, regular, consistent resets directly counteract the effects of chronic high gear, making it easier to recover in the moment and more natural over time. They are simple, repeatable, and easy to train into the system — the same way repetition wires any skill for reliability under stress.
Examples of mini downshifts include:
- A deliberate breathing sequence that signals safety to the brain
- A quick body sweep that helps release muscular tension
- A posture or awareness shift that interrupts the stress loop
And they are designed for the realities of the job:
- Fast: Often 60 seconds or less
- Simple: Easy to learn and remember, without complex training
- Practical: No equipment, no disruption
- Tactical: Usable in patrol cars, briefing rooms, or at home
Building sustainable performance and resilience
Just as officers train muscle memory for drawing a weapon or clearing a building, they can also train mini downshifts into the system. Brief resets like these may look simple but that’s the point. They are meant to be easy to integrate on the job, adding another layer in safeguarding performance, resilience, and mental and physical health.
Peer support, therapy access, cultural change and lifestyle all remain essential. Mini downshifts are a complementary strategy, giving officers something they can do right now, on duty. Since operating in high gear is built into the job, these resets aren’t optional — they’re essential to stay sharp, steady and well.
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About the author
Sharmila Acharya, PT, has been a physical therapist for 25 years with certifications in yoga, meditation, clinical hypnosis and trauma-informed practices. She is the founder of Performance & Resilience Tactics, helping professionals in high-pressure roles use tactical nervous system tools to optimize performance, enhance resilience and prevent burnout. Learn more at www.resiliencetactics.com.
