How to Rest When You’re Not Used to Resting: Intentional Tips for Slowing Down
Here are some gentle, research-supported ways to make rest more natural and nourishing:
1. Redefine What Rest Looks Like
Rest isn’t just napping or lying still. Neuroscience researcher Dr. Saundra Dalton-Smith identifies seven types of rest — including physical, mental, sensory, creative, emotional, social, and spiritual. Maybe you don’t need a nap — maybe you need a walk outside, a screen-free hour, or five minutes of quiet journaling.
✨ Action step: Each day, ask yourself: What kind of rest do I need right now?
2. Practice Box Breathing
Box breathing — inhaling, holding, exhaling, and holding again for equal counts — is a simple, science-backed way to calm the nervous system. Studies show it lowers cortisol, slows the heart rate, and helps regulate the body’s stress response. Even a few rounds can shift you from “fight or flight” into rest and digest.
✨ Action step: Try this pattern: Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4. Repeat for 3–5 minutes.
3. Schedule Micro-Breaks
Research from the University of Illinois found that short breaks improve long-term focus by preventing “attention fatigue.” Instead of powering through, allow yourself pauses.
✨ Action step: Set a gentle reminder to step away every 90 minutes. Stretch, sip water, or step outside — even 2–5 minutes counts.
4. Try Restorative Movement
If you struggle with stillness, movement-based rest can be more accessible. Gentle yoga, mindful Pilates, or a walking meditation can calm your nervous system while still allowing your body to move.
✨ Action step: Swap one intense workout a week for a restorative class or a slow walk without headphones.
5. Start Small & Celebrate
Behavioral science shows that small, consistent changes rewire habits more effectively than big shifts. If resting for an hour feels impossible, start with five minutes. Over time, your body learns that rest is safe — and even pleasurable.
✨ Action step: End your day with a 5-minute ritual: light a candle, stretch, or sip tea without distractions.
