In this post I share practical ways to incorporate rest and recovery into a hectic day, including micro-rest practices and the role of preventative care in deep relaxation.
With the ever growing demand for rest: Rest matters now more than ever.
Many women feel they are being pulled in a thousand directions.
The constant demands of showing up for a career and family, not to mention social commitments, and the added expectations to have personal goals on top of it all.
It’s an exhaustion trap that many women have fallen into - pushing through fatigue, while neglecting our basic foundational needs.
It is more important now than ever before that we take ownership for our lives.
This starts with the understanding that rest is a non-negotiable ‘investment’ into our own health “account.”
Understand Rest! It’s Not Just About Sleeping
The 4 Types of Rest: How They Support Your Health and Well-Being
We’ve all heard the phrase, “Just get some rest!” But not all rest is created equal.
In fact, rest comes in different forms, each addressing a unique area of your health.
Let’s break down the four key types of rest—physical, mental, emotional, and sensory—and explore how they support mental clarity, hormonal balance and emotional resistance.
1. Physical Rest
What it is: This involves relieving the body of tension and restoring energy. It includes passive activities like sleeping and napping, as well as slower activities like yoga, stretching, or massage.
How it helps:
Mental clarity: Physical rest boosts oxygen flow to the brain, improving focus and reducing brain fog.
Hormonal balance: Proper sleep helps regulate cortisol, melatonin, and growth hormone, all crucial for recovery and overall health.
Emotional resilience: When your body feels strong and restored, you’re better equipped to handle life’s emotional ups and downs.
2. Mental Rest
What it is: This is about quieting the mind and reducing overthinking or racing thoughts. It can include mindfulness, journaling, or simply taking breaks from cognitive tasks.
How it helps:
Mental clarity: Pausing mental chatter allows for deeper focus and creative thinking.
Hormonal balance: Stress hormones like cortisol decrease when the mind is given a chance to reset.
Emotional resilience: A well-rested mind is less prone to overwhelm, making it easier to approach challenges calmly.
3. Emotional Rest
What it is: Emotional rest happens when you allow yourself to express feelings without judgment or the need to please others. This might involve confiding in a trusted friend, therapist, or simply giving yourself permission to feel what you feel.
How it helps:
Mental clarity: Letting go of emotional baggage clears up mental space for positivity and problem-solving.
Hormonal balance: Releasing pent-up emotions reduces stress-induced hormonal imbalances, like excessive cortisol or adrenaline.
Emotional resilience: Regular emotional rest helps you bounce back from setbacks and develop deeper self-compassion.
4. Sensory Rest
What it is: This type of rest is about reducing sensory overload from screens, noise, and constant stimulation. It could mean turning off your phone, dimming the lights, or spending time in nature.
How it helps:
Mental clarity: A break from sensory input helps prevent overstimulation and enhances focus.
Hormonal balance: Reduced sensory overload can lower cortisol levels, promoting relaxation.
Emotional resilience: A calmer nervous system allows you to respond thoughtfully rather than react impulsively.
Rest isn’t just about logging more hours in bed—it’s about addressing the unique ways your body, mind, and spirit recharge.
By incorporating all four types of rest into your routine, you’ll experience sharper mental clarity, steadier hormones, and a stronger emotional foundation.
Quick and Simple Micro-Rests to Recharge Anytime
Sometimes, a long break just isn’t in the cards.
That’s where micro-rests come in —quick, effective resets that help you recharge your mind, body, and balance your emotions in minutes.
Here’s how to sprinkle small moments of restoration into your day.
Quick Physical Resets
1. Stretch and Release
In just 60 seconds, a good stretch can work wonders for your body.
Try these:
Neck stretch: Gently tilt your head to one side, bringing your ear toward your shoulder, and hold for 10 seconds. Switch sides.
Shoulder rolls: Roll your shoulders forward and backward a few times to release tension.
Seated forward fold: While sitting, reach for your toes (or shins!) to stretch your back and hamstrings.
Why it helps: Stretching promotes blood flow, eases tight muscles, and reduces stress hormones like cortisol.
2. Take a Breathing Break
A quick breath can bring big benefits. Try these techniques:
4-7-8 Breath: Inhale for 4 seconds, hold for 7, and exhale for 8. Repeat 3–4 times.
Sighing Breath: Inhale deeply, then release a long, audible sigh as you exhale. Repeat a few times to instantly relax.
Why it helps: Focused breathing calms the nervous system, lowers your heart rate, and shifts you into a relaxation state.
Mental and Emotional Micro-Rest
1. Screen Break and Sensory Reset
Screens are everywhere, and they’re exhausting. Take a moment to unplug:
Put your phone on silent and place it out of sight.
Step outside or near a window to soak in some natural light.
Close your eyes for 30 seconds and focus on the sounds or sensations around you.
Why it helps: Disconnecting from screens eases sensory overload, giving your brain a chance to process and reset.
2. Mini-Mindfulness Exercises
When your mind feels like a cluttered inbox, these quick practices can help:
Gratitude practice: Think of three things you’re grateful for at this moment.
Calming mantra: Repeat a phrase like “I am enough” or “This moment is mine” to center yourself.
5-4-3-2-1 grounding: Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
Why it helps: These exercises bring you back to the present, calming an overactive mind and boosting emotional resilience.
Creating Your Personal Micro-Rest Routine
Micro-rests work best when they’re tailored to you.
Here’s how to find your groove:
Experiment: Try different resets—physical stretches, breathing exercises, or screen breaks—and note how they make you feel.
Anchor to habits: Pair micro-rests with daily routines, like stretching while your coffee brews or breathing deeply before checking emails.
Start small: Even 30 seconds of rest can make a difference. Build from there.
Reflect and adjust: Ask yourself: Which practices leave me feeling refreshed? What doesn’t? Keep tweaking until you find a rhythm.
OR Feel free to take our personalized self-care quiz! There you will find a personalized plan directed towards your unique needs.
Micro-rests are like power snacks for your well-being—small but mighty.
With just a minute here and a breath there, you can ease tension, calm your mind, and build a more balanced, resilient self.
Taking Charge: Build Rest Into Your Daily Routine. Check out these additional Blog posts to learn more!
Mapping Your Energy Cycle
Create Your Personal Rest Toolkit
Remember, embracing rest is a power move, rest is NOT a Luxury.
Imagine a life where you wake up feeling refreshed.
Where in the small moments of the day you get to prioritize you, and it feels great.
Being more energized also means being able to show up more present in everyday moments.
Showing up better as a mother, friend, and family member. AND finally showing up for yourself.
It is time YOU start to prioritizing you, because rest is not an “extra”.
You’ve Got This!
As a busy woman it is even more important to prioritize nourishing rest.
We are cyclical creatures! Our needs for rest fluctuate and we need to tune in and respect those changes.
As a mother it is even MORE important that we tune into and prioritize rest so we can continue to show up as our best self even in those chaotic moments.
Consistent steps to integrate rest periods into your day over time will drastically improve your mental and physical health.
Remember, by prioritizing rest, you’re taking an active role as the CEO of your own health and happiness and actively making the choice to support and sustain your body mentally and physically.
Bonus:
Peace Patch for Deep Relaxation: There’s a patch for that!
Peace Patches Role in Relaxation
The Peace patch is a noninvasive and drug-free technology that may improve general wellness through vibrotactile stimulation which may allow users to naturally experience improved clarity and calmness.
Backed By Science. Proven In Studies.
Vibrotactile Technology is a contact-based technology. Each type of Super Patch has a distinct rigid pattern that sends a unique neural signal. When the pattern touches our skin, it triggers a sensation and sends information to your brain. The brain and nervous system processes that information and may lead to benefits like pain management, better mobility and balance, increased strength, better sleep, and enhanced focus and mood.
The peace patch may help your general wellness by improving your mood, helping
you destress and remain calm.
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