đ Many executives that I talk to about ârecoveryâ talk about doing nothing. đȘ«
- Olly Bridge
- Dec 15, 2025
- 2 min read
The science says the opposite. đ§
Relaxation is an active physiological state, not the absence of activity.
Your nervous system is constantly shifting between:
đ€ș sympathetic âfight or flightâ
đ§đ»ââïž parasympathetic ârest and digestâ
And you donât drift into calm by accident, you have to create the conditions for safety. đ±
𧩠What actually helps us switch off (according to the research):
đč Focused calm beats stillness
States of focused attention, such as meditation, are associated with reduced activity in the brainâs default mode network, a system linked to rumination and stress. This helps explain why absorbing, low-threat activities (like reading or familiar content) can feel calming.
Brewer et al., 2011, Proceedings of the National Academy of Sciences
đč Breathing works
Slow, controlled breathing improves autonomic regulation, increasing parasympathetic activity and reducing cardiovascular stress markers such as blood pressure.
Joseph et al., 2005, Hypertension
đč Silence matters
Chronic noise exposure is associated with impaired cognitive performance and increased physiological stress, supporting the role of quieter environments in recovery.
Hygge, Evans & Bullinger, 2002, Psychological Science
đč Short naps are powerful
Sleep restriction leads to cumulative declines in alertness, mood and performance, highlighting why short recovery opportunities can be effective when sleep is limited.
Dinges et al., 1997, Sleep
đč Screens arenât the enemy⊠stimulation is
Interruptive and emotionally charged digital activity increases cognitive load and worsens affective state, while predictable, low-stakes engagement is less physiologically arousing.
Bailey & Konstan, 2006, Computers in Human Behavior
đč Heat can calm the system
Regular sauna bathing is associated with reduced stress and improved cardiovascular outcomes, likely mediated by autonomic and vascular adaptations.
Laukkanen et al., 2018, Mayo Clinic Proceedings
đč Pets are medicine đ¶
Humanâanimal interaction is associated with increased oxytocin and reductions in stress-related physiological responses.
Beetz et al., 2012, Frontiers in Psychology
đŻ The takeaway for leaders
Relaxation doesnât happen by chance at the end of a long day.
It happens when you deliberately:
đŠ Reduce threat
đ Increase predictability
đ Create safety
𧱠Give your nervous system something constructive to do
At @Essentio Health and @Build a Bridge, we help leaders design recovery with the same intention they design performance.
Because sustainable performance starts with a nervous system that knows how to switch off. đż
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