A neuroscientist’s trick for combatting burnout: mindfulness

By Dr Hayley North, PhD

Neuroscientist and Founder - Understand Your Brain.

Research Fellow - Neuroscience Research Australia

Conjoint Lecturer - UNSW

Finding yourself feeling mentally rundown? A neuroscientist reveals why mindfulness can help counteract burnout. Here's how...

As the new year rolls in, it’s the perfect time to prioritise mindfulness: pause, reflect, and reset. Contrary to some viewpoints, mindfulness isn’t all about incense or just sitting still for hours. It’s an evidence-based tool to regain control over your attention and your stress system.

Why is it so important? Well according to a recent report, 46% of Australian workers are currently experiencing burnout. If that sounds like you, you’re not alone. Whether it’s juggling work, family, or that never-ending mental load, stress can take a serious toll on both mind and body. So, let’s unpack how we can combat it. As a neuroscientist, I’m not here to tell you to ‘just breathe’, I’m here to explain why it actually works and how mindfulness can be used as a tool to rewire your brain for calm.

A bit of background on stress and burnout

When we’re stressed, our bodies go into ‘fight-or-flight’ state, which involves a narrowed focus, increased heart rate & blood pressure, altered blood sugar levels, a shift away from digestion, and a lack of restorative sleep. This response is designed to protect us, and isn’t inherently harmful in short bouts. But over time, when stress is chronic or long-term, these physical changes can become too much for the body. This leads to increased risk for, and symptoms of, physical and mental illnesses.

So, what can we do? The trick is being able to control the switch that enables our nervous system to transition in, and especially, out of a stressed state. One key lies in how we breathe. When we slow down our breath and breathe longer exhales than inhales, we alter oxygen levels and pressure on the heart. The brain senses these changes and triggers a shift from the stressed, fight-or-flight state, into the calming ‘parasympathetic’ nervous system state. It can even start to work after a few minutes.

However, it can be difficult to stay focused on our breath, so this is where mindfulness comes in. It enables us to do regulate our breathing, and it benefits our brain health and stress levels in other ways too. Mindfulness is more than a buzzword; it’s a science-backed practice that helps you take back control of your attention.

How mindfulness changes your brain

Mindfulness is the practice of focusing our awareness/attention in the present moment without judgement. When we train our attention through mindfulness, we strengthen the very brain networks responsible for how we think, feel, and perform. The more we practice, the stronger the brain networks become; kind of like strengthening a muscle. 

With regular practice, mindfulness helps us:

• Shift out of a stressed ‘fight or flight’ state and into a calm, clear mental state.

• Boost productivity by reducing mental noise and distractions.

• Tune inwards to improve self-regulation and emotional intelligence.

  
  

And yes, it’s backed by science… Neuroscientists have found that mindfulness changes the brain in measurable ways, both functionally and structurally.

Studies show increases in the thickness and connectivity of brain regions linked to:

• Attention control (brain regions: anterior & posterior cingulate cortex, striatum).

• Emotion regulation (brain regions: prefrontal regions, striatum).

• Self-awareness (brain regions: insula, medial prefrontal cortex).

Even beginners see benefits. After just eight weeks of practice, functional brain scans showed improved ability to regulate the brain’s stress centre. It can be very motivating to remember this fact when the practice seems all too difficult, and your mind is wandering all over the place in the beginning. Just remember that your brain changes as you go, so it will get easier with time (and effort).

What is the main goal of mindfulness?

At its core, the main goal of mindfulness is to cultivate a state of calm, focused awareness. It’s about training your mind to be present, from there you can respond to stress with clarity rather than reactivity.

We can think of these three A’s of mindfulness:

• Awareness: Be fully present in the moment by deciding what to focus awareness on.

• Acceptance: Embrace your experience without judgement or trying to change it.

• Action: Respond mindfully rather than reacting impulsively.

The best part? You don’t need hours to see results. A few minutes of mindful breathing each day can start to shift your brain from stressed to calm. And remember, mindfulness isn’t about perfection, it’s about progress. Every bit of effort you put in now, makes it easier in the future. The next time you feel overwhelmed, take a deep breath and remind yourself: you’re in control.

Dr Hayley North is a neuroscientist and founder of Understand Your Brain, where she transforms cutting-edge neuroscience into practical strategies for better mental health and wellbeing in the workplace. Through workshops and programs, she helps individuals and organisations reduce stress, build resilience, and create lasting change.