{"id":11910,"date":"2026-04-08T07:10:53","date_gmt":"2026-04-08T05:10:53","guid":{"rendered":"https:\/\/leilajasim.com\/active-recovery-me-cfs\/"},"modified":"2026-09-21T00:25:27","modified_gmt":"2026-09-20T22:25:27","slug":"active-recovery-me-cfs","status":"publish","type":"post","link":"https:\/\/leilajasim.com\/en\/active-recovery-me-cfs\/","title":{"rendered":"Active recovery in ME\/CFS: resting so that your nervous system rests too"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11910\" class=\"elementor elementor-11910 elementor-8993\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ccdeef4 e-con-full e-flex e-con e-parent\" data-id=\"ccdeef4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0968c90 elementor-widget elementor-widget-html\" data-id=\"0968c90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>\n\/* === BLOG ARTICLE TEMPLATE === *\/\n.art-wrap { max-width: var(--max-breite, 1200px); 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}\n  .art-sidebar { width: 100%; position: static; }\n  .art-book-cta { flex-direction: column; text-align: center; }\n  .art-author { flex-direction: column; text-align: center; }\n}\n@media(max-width:600px){.art-meta-line > :last-child,.art-meta-line > :nth-last-child(2){display:none}}@media(max-width:760px){.art-hero{max-height:none!important}.art-hero img{height:auto!important;aspect-ratio:1200\/630;object-fit:cover}}@media(max-width:760px){.art-meta-line .sep{display:none}.art-meta-line{gap:6px 14px;row-gap:4px}html{overflow-x:clip}body{overflow-x:clip}}<\/style>\n\n<!-- HERO IMAGE -->\n<div class=\"art-hero\"><img fetchpriority=\"high\" src=\"https:\/\/leilajasim.com\/wp-content\/uploads\/2026\/09\/blog-en-active-recovery-3.webp\" alt=\"Active recovery in ME\/CFS: resting so that your nervous system rests too\" width=\"1200\" height=\"630\" decoding=\"async\" \/><\/div><div class=\"art-wrap\">\n  <!-- META LINE -->\n  <div class=\"art-meta-line\"> <span class=\"badge\">NERVOUS SYSTEM<\/span> <span class=\"sep\">|<\/span> <span>10 September 2023<\/span> <span class=\"sep\">|<\/span> <span>3 min read<\/span> <span class=\"sep\">|<\/span> <span>By Leila Jasim<\/span><\/div><div class=\"art-main\">\n    <!-- LEFT: Article Content -->\n    <div class=\"art-content\">\n      <h1>Active recovery in ME\/CFS: resting so that your nervous system rests too<\/h1><p>Active recovery is a conscious decision and it helps to regulate the nervous system. High demands, a complex life and your own standards mean many of us are permanently under tension. Even for people without a dysfunction of the autonomic nervous system that can lead to constant strain and deep exhaustion.<\/p><p>With Long Covid, ME\/CFS or post-vaccine illness it is all the more important to plan the change between tension and relaxation deliberately, because the autonomic nervous system often cannot manage that regulation on its own any more, or not as effectively.<\/p><h2 id=\"what-active-recovery-does\">What active recovery does<\/h2><ul><li>Supports the regulation of the autonomic nervous system<\/li><li>Raises the activity of the parasympathetic system and with it relaxation<\/li><li>Increases heart rate variability, a marker for how well the body copes with stress<\/li><li>Supports detoxification and the regeneration of cells<\/li><li>Improves concentration and mental clarity<\/li><\/ul><h2 id=\"what-counts\">What counts as active recovery<\/h2><p>Vagus nerve stimulation, meditation, <a href=\"https:\/\/leilajasim.com\/en\/breathing\/\">breathing exercises<\/a>, mindfulness, <a href=\"https:\/\/leilajasim.com\/en\/grounding-me-cfs\/\">grounding<\/a>. These are only a few examples. What calms your nervous system is very individual, so it can also be a short walk or sleep.<\/p><h2 id=\"passive-recovery\">What passive recovery is<\/h2><p>For a long time I thought lying down and watching a series was recovery. It is, but it is passive recovery. That is completely fine, but it matters to know this: you are neither fully focused nor actually recovering. It may feel relaxing, yet for your nervous system it is not rest, it counts as exertion.<\/p><div class=\"art-tipp\"><div class=\"box-label\">\ud83d\udccc In short<\/div><p>Passive recovery belongs in your <a href=\"https:\/\/leilajasim.com\/en\/finding-your-baseline-me-cfs\/\">baseline<\/a> like any other activity. Active recovery is the part that actually gives energy back.<\/p><\/div><h2 id=\"how-to-do-it\">How to put it into practice<\/h2><p>It works best if you set fixed times for your active recovery every day. After every period of tension or exertion, go into active recovery as a counterweight. You are training your nervous system to move from a stimulus back into recovery.<\/p><p>I use the <a href=\"https:\/\/leilajasim.com\/en\/sensate\/\">Sensate<\/a> for my own active recovery, every two hours for twenty minutes and gladly longer. It stimulates the vagus nerve with infrasound and binaural sounds. The discount code LEILA10 applies.<\/p><h3>\ud83d\udcd6 More in my book<\/h3><p>In <a href=\"https:\/\/leilajasim.com\/en\/beyond-survival\/\"><strong>Beyond Survival<\/strong><\/a> you will find detailed strategies and background on active recovery, prepared for everyday use.<\/p><div class=\"art-internal\"><h3>Read next<\/h3><a href=\"https:\/\/leilajasim.com\/en\/finding-your-baseline-me-cfs\/\">Finding your baseline<\/a><a href=\"https:\/\/leilajasim.com\/en\/movement-me-cfs\/\">Types of movement<\/a><a href=\"https:\/\/leilajasim.com\/en\/vagus-nerve-me-cfs\/\">The vagus nerve<\/a><\/div><div class=\"art-leadmagnet\">\n        <h3>\ud83c\udf81 Free eBook: Therapy approaches for ME\/CFS<\/h3>\n        <p>An overview of the current therapy options, free and easy to understand.<\/p>\n        <a class=\"btn\" href=\"https:\/\/leilajasim.com\/en\/produkt\/therapy-download\/\">Download for free<\/a>\n      <\/div>\n\n      <!-- AUTHOR BOX -->\n      <div class=\"art-author\"><div class=\"author-img\"><\/div><div><h4>Leila Jasim<\/h4><div class=\"author-role\">Author &amp; living with ME\/CFS<\/div><p>Leila has lived with ME\/CFS for several years and shares her knowledge about pacing, nervous system regulation and everyday life with chronic illness. She is the author of \u201cBeyond Survival\u201d.<\/p><\/div><\/div>\n\n      <!-- SOCIAL SHARE -->\n      <div class=\"art-share\">\n        <span class=\"share-label\">Share:<\/span>\n        <a href=\"#\" title=\"Facebook\">f<\/a>\n        <a href=\"#\" title=\"Twitter\/X\">\ud835\udd4f<\/a>\n        <a href=\"#\" title=\"WhatsApp\">\u260e<\/a>\n        <a href=\"#\" title=\"E-Mail\">\u2709<\/a>\n        <a href=\"#\" title=\"Link kopieren\">\ud83d\udd17<\/a>\n      <\/div>\n    <\/div>\n\n    <!-- RIGHT: Sticky TOC Sidebar -->\n    <div class=\"art-sidebar\">\n      <div class=\"art-toc\">\n        <h4>Contents<\/h4>\n        <ul><li><a href=\"#what-active-recovery-does\" class=\"active\">1. What it does<\/a><\/li><li><a href=\"#what-counts\">2. What counts<\/a><\/li><li><a href=\"#passive-recovery\">3. Passive recovery<\/a><\/li><li><a href=\"#how-to-do-it\">4. Putting it into practice<\/a><\/li><\/ul>\n      <\/div>\n      <!-- Sidebar Book CTA -->\n      <div style=\"background:var(--farbe-karte); border-radius:var(--radius-karte); box-shadow:var(--schatten-karte); padding:1.5rem; margin-top:25px; text-align:center;\">\n        <div style=\"font-size:2rem; margin-bottom:8px;\">\ud83d\udcd6<\/div>\n        <h4 style=\"font-family:var(--schrift-ueberschrift); font-size:1rem; color:var(--farbe-ueberschrift); margin:0 0 0.5rem;\">Beyond Survival<\/h4>\n        <p style=\"font-family:var(--schrift-text); font-size:0.8rem; color:var(--farbe-text); line-height:1.6;\">Your companion for ME\/CFS<\/p>\n        <a href=\"\/en\/beyond-survival\/\" target=\"_blank\" style=\"display:inline-block; background:var(--farbe-button-bg); color:var(--farbe-button-text); font-family:var(--schrift-text); font-size:0.8rem; font-weight:600; padding:10px 22px; border-radius:var(--radius-button); text-decoration:none;\">To the book<\/a>\n      <\/div>\n    <div id=\"NLBOX\" style=\"background:var(--farbe-karte); border-radius:var(--radius-karte); box-shadow:var(--schatten-karte); padding:1.5rem; margin-top:20px; text-align:center;\"><div style=\"font-size:2rem; margin-bottom:8px;\">\u2709\ufe0f<\/div><h4 style=\"font-family:var(--schrift-ueberschrift); font-size:1rem; color:var(--farbe-ueberschrift); margin:0 0 0.5rem;\">Free e-book<\/h4><p style=\"font-family:var(--schrift-text); font-size:0.8rem; color:var(--farbe-text); line-height:1.6;\">Treatment approaches for ME\/CFS, clearly summarised. 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