The Art of the Rest Day: Supporting Your Mental and Physical Health

In today’s go-go-go culture, taking a day to truly rest can feel counterproductive. Yet, as a physical therapist, I can assure you that rest days are not just helpful—they’re vital for your overall health. Intentionally setting aside a day to recharge your mind and body can reduce stress, improve well-being, and give you the energy to tackle life’s challenges.

Why You Need a Rest Day

Rest days are essential for your nervous system, emotional health, and even physical recovery. Taking time to pause can:

Lower stress: Intentional rest reduces cortisol, the body’s stress hormone.
Prevent burnout: A day off helps to recharge mental energy and stave off exhaustion.
Build self-compassion: Prioritizing yourself and your needs reinforces the value of rest.

Below are ideas on how you can plan a restorative rest day that prioritizes self-care, incorporates gentle movement, and creates space for mental clarity—ultimately supporting both your physical and mental health.

How to Plan an Intentional Rest Day

The key to a successful rest day is to approach it with purpose. Use these tips to craft the ultimate relaxation experience:

1. Embrace Cozy, Hygge Vibes

Lean into the comfort of a peaceful, homey environment.

Light candles to set a calming ambiance.
Wrap yourself in soft blankets or wear your coziest loungewear.
Consider adding an electric fireplace to bring warmth to your space.

2. Do What Brings You Joy

Rest days are for indulging in activities that make you feel happy and relaxed.

Binge-watch your favorite TV series or movies guilt-free.
Avoid cooking by ordering takeout or enjoying simple meals.
Dive into a novel or an audiobook for pure escapism.

Gentle Movement to Support Physical Recovery

Rest doesn’t have to mean total stillness. Gentle stretches or restorative poses can help prevent stiffness while promoting relaxation.

1. Floor-Based Stretches

Find a soft spot on the floor and try these gentle movements:

Hamstring Stretch: Lie on your back and extend one leg toward the ceiling, holding behind your thigh or calf.
Downward Dog: This yoga pose stretches the hamstrings, calves, and spine, promoting circulation and tension release.

2. Relax in Shavasana with Breathwork

Shavasana (corpse pose) is one of the most effective ways to fully relax. Lie flat on your back, arms resting comfortably at your sides, and focus on your breath.

Practice the 2:1 Breathing Ratio, where your exhalation is twice as long as your inhalation (e.g., inhale for 4 counts, exhale for 8).
This technique stimulates the vagus nerve, which helps regulate the nervous system and promotes relaxation.

Scientific Backing: Research shows that elongated exhalations activate the parasympathetic nervous system, which is responsible for calming the body and reducing stress. A study published in Frontiers in Psychology (2018) highlights how controlled breathing techniques, such as a 2:1 ratio, can reduce anxiety and promote relaxation by stimulating vagus nerve activity.

Digital Detox: Disconnect to Reconnect

One of the most crucial parts of a rest day is unplugging. Reduce mental clutter and overstimulation by taking a break from screens.

Turn off work emails and notifications.
Avoid social media to give your brain a break from endless scrolling.
Spend time offline to reconnect with yourself or enjoy the stillness.

Rest as an Act of Self-Compassion

Taking a rest day isn’t just about physical recovery; it’s about nourishing your mind and soul. Whether you spend your day watching movies, stretching on the floor, or enjoying a warm cup of tea by candlelight, the most important aspect is granting yourself permission to pause.

Intentional rest is a powerful act of self-care that helps you reset, recharge, and come back stronger. So go ahead—embrace the art of the rest day, and give yourself the compassion and care you truly deserve.

References

Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Psychology, 9, 854. https://doi.org/10.3389/fpsyg.2018.00854

Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-Regulation of Breathing as a Primary Treatment for Anxiety. Applied Psychophysiology and Biofeedback, 40, 107–115. https://doi.org/10.1007/s10484-015-9279-8

The Art of the Rest Day: Supporting Your Mental and Physical Health

Why You Need a Rest Day

Rest days are essential for your nervous system, emotional health, and even physical recovery. Taking time to pause can:

Lower stress: Intentional rest reduces cortisol, the body’s stress hormone.

Prevent burnout: A day off helps to recharge mental energy and stave off exhaustion.

Build self-compassion: Prioritizing yourself and your needs reinforces the value of rest.

Below are ideas on how you can plan a restorative rest day that prioritizes self-care, incorporates gentle movement, and creates space for mental clarity—ultimately supporting both your physical and mental health.

How to Plan an Intentional Rest Day

The key to a successful rest day is to approach it with purpose. Use these tips to craft the ultimate relaxation experience:

1. Embrace Cozy, Hygge Vibes

Lean into the comfort of a peaceful, homey environment.

Light candles to set a calming ambiance.

Wrap yourself in soft blankets or wear your coziest loungewear.

Consider adding an electric fireplace to bring warmth to your space.

2. Do What Brings You Joy

Rest days are for indulging in activities that make you feel happy and relaxed.

Binge-watch your favorite TV series or movies guilt-free.

Avoid cooking by ordering takeout or enjoying simple meals.

Dive into a novel or an audiobook for pure escapism.

Gentle Movement to Support Physical Recovery

Rest doesn’t have to mean total stillness. Gentle stretches or restorative poses can help prevent stiffness while promoting relaxation.

1. Floor-Based Stretches

Find a soft spot on the floor and try these gentle movements:

Hamstring Stretch: Lie on your back and extend one leg toward the ceiling, holding behind your thigh or calf.

Downward Dog: This yoga pose stretches the hamstrings, calves, and spine, promoting circulation and tension release.

2. Relax in Shavasana with Breathwork

Shavasana (corpse pose) is one of the most effective ways to fully relax. Lie flat on your back, arms resting comfortably at your sides, and focus on your breath.

Practice the 2:1 Breathing Ratio, where your exhalation is twice as long as your inhalation (e.g., inhale for 4 counts, exhale for 8).

This technique stimulates the vagus nerve, which helps regulate the nervous system and promotes relaxation.

Digital Detox: Disconnect to Reconnect

One of the most crucial parts of a rest day is unplugging. Reduce mental clutter and overstimulation by taking a break from screens.

Turn off work emails and notifications.

Avoid social media to give your brain a break from endless scrolling.

Spend time offline to reconnect with yourself or enjoy the stillness.

Rest as an Act of Self-Compassion

Taking a rest day isn’t just about physical recovery; it’s about nourishing your mind and soul. Whether you spend your day watching movies, stretching on the floor, or enjoying a warm cup of tea by candlelight, the most important aspect is granting yourself permission to pause.

Intentional rest is a powerful act of self-care that helps you reset, recharge, and come back stronger. So go ahead—embrace the art of the rest day, and give yourself the compassion and care you truly deserve.

If you would like help with an exercise program to meet your needs, Marko Physical Therapy can help.

Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.

Learn More: markophysicaltherapy.com

A physical therapist can help you Restore Your Body!

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