Rest

Rest is a simple recovery skill. You hold a relaxed position and focus on slow, steady breathing. It trains your ability to calm your body and switch from work to recovery.

Set up on your back. Bend your knees and place your feet flat on the floor, about hip-width apart. Let your arms rest at your sides with your palms facing up. Allow your head, shoulders, and hips to settle evenly into the floor.

Close your eyes or soften your gaze. Breathe in through your nose for a few counts, letting your belly rise. Breathe out through your nose or mouth for a few counts longer, letting your ribs and belly fall. Stay here and keep your breathing smooth and quiet.

Before each breath, gently brace your midsection as if you are about to be tapped in the stomach, then relax it as you exhale. To make it easier, prop your lower legs up on a bench or couch. To make it harder, breathe only through your nose and make each exhale slower than the inhale.

Fault: You hold tension in your shoulders, jaw, or hands. Fix: Check in from head to toe, soften your jaw, unclench your fists, and let your shoulders drop toward the floor.

Fault: Your breathing is fast and shallow. Fix: Place one hand on your belly and one on your chest; aim to move mostly the belly hand while keeping the chest quiet.

Fault: You let your lower back arch off the floor. Fix: Roll your pelvis slightly so your lower back feels heavy against the floor, or bend your knees more.