Rest like the best • 2 min read

Meditation is one of the most effective ways for transitioning from stress to rest.
A team of Harvard-affiliated researchers at Massachusetts General Hospital carried out a study on the impact of meditation on the brain. Amazingly, after just eight weeks of meditation, they found that the grey-matter density in the hippocampus (part of the brain that’s important for learning and memory) increased.
Participants reported reduced stress levels and they recorded decreased grey-matter density in the amygdala (part of the brain that’s important for stress and anxiety).
Introduction
We recently looked at the formula for growing our existing capabilities:
Stress It -> Rest It -> Grow It
We begin by stressing the muscle or capability. We then rest and recover to help stimulate growth and adaptation. And finally, we repeat the process.
Today we’ll look at the importance of not overdosing on stress and prioritising rest.
The rest response
The world's best athletes prioritise recovery time just as much as they prioritise time spent on the track or in the gym. This ensures that they can elevate their game just at the right moments.
The athletes that master the right balance between stress and rest typically come out on top. Transitioning from one state to the other is key for our performance. By giving our bodies and minds an opportunity to recover, we are automatically stimulating growth.
One of the best ways to promote rest and recovery is to step away from our work stations at regular intervals, especially after strenuous mental tasks.
The rest response in practice
Step away from your work for at least five to ten minutes when you feel like you have hit a mental barrier. The more intense the task you’re working on, the longer your break should be.
There are numerous options available to us when we take a break, and some are better than others.
Transition from stress to rest
Going for a walk and taking in nature is proven to be more effective than checking social media when we want to transition from stress to rest.
Here are some other ideas:
Listening to music
Meditation
Coffee with a colleague or friend
Listening to a podcast
Key takeaways
The world's best athletes prioritise recovery time just as much as they prioritise time spent on the track or in the gym.
Step away from your work for at least five minutes when you feel like you are tiring. The more strenuous the task you’re working on, the longer your break should be.
Some breaks are better for us than others — for example, taking a walk in nature will help us transition to the rest state far quicker than spending downtime on social media.
Think big. act small
The next time you find yourself exposed to excessive stress, take some time away from your work space. Leave your phone behind and use the five or ten minute period to go outdoors.
Content sources
Harvard Business Review, Mindfulness Can Literally Change Your Brain, Christina Congleton, Britta Hölzel, and Sara Lazar
Peak Performance, Brad Stulberg and Steve Magness
Psychiatry Research: Neuroimaging, Mindfulness practice leads to increases in regional brain gray matter density, Britta Hölzel et al
Psychological Science, The Cognitive Benefits of Interacting With Nature, Marc Berman, John Jonides, and Stephen Kaplan
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