3 Smart Recovery Hacks That Take NO Time

The #1 excuse I hear over and over again when it comes to rest & recovery is ‘I don’t have time’. And it’s true… In today’s business world it can be quite a challenge to integrate breaks into your schedule. But there’s great news: there are some super effective bio hacks around that you can do anytime, anywhere and literally don’t use up any precious time.

Here are 3 smart recovery hacks to get started:

1.   Binaural Beats

This fascinating audio technology entrains your brain-waves from stress mode (15 Hz) to rest mode (7-8 Hz) within just a few minutes. A specific frequency is played in your left ear, and a slightly different frequency in your right ear. Because of the way our brains work, when it hears two slightly different frequencies, it slides into a third frequency (the delta between the left and right ear) in order to process the two sounds. The result is kind of like meditating but so much faster and without having to practice it for years. And the best is – you can do it anytime, anywhere without anyone around you even realizing that you take a break.

2.   Ratio Breathing

Most people think that the mind is the key to rest and relaxation. But this is only part of the truth and not really helpful when your mind is racing. So we need a different equally effective strategy… and that is our breath. My favorite hack is the 4-8-4 protocol: you breathe in through your nose until a count of 4 and then breath out through your mouth until a count of 8. And you repeat this 4 times in a row… 4-8-4.

It’s the fastest way to switch your autonomous nervous system from sympathetic (stress mode) into parasympathetic (rest mode). By exhaling twice as long as you inhale you tell your vagus nerve (kind of like the flight mode of your nervous system) to get into rest mode.

You can perform the 4-8-4 protocol anywhere – even while sitting at your desk before writing the next e-mail. Set a reminder 3 times per day and let the magic happen!

3.   Lavender Spray

I know… this might sound like a fancy thing from the new age corner but before you stop reading hear this. I didn’t believe it myself until Dr. Lutz Graumann (who is a medical doctor for human performance optimization) explained to me the science behind. The smell of lavender is the most effective olfactory hack to activate your parasympathetic aka rest mode. Linalool, one of the major components in lavender, generates a sedative effect on the neurotransmitters in our nervous system. Get a good organic spray on the internet or your local store and pump it into the air every time you need a quick time-out. Also helps to make you fall asleep faster!

These 3 hacks will help you interrupt your stress mode and switch into rest mode throughout the day to keep your stress-rest elasticity in great shape. This will not only make you so much more energized throughout the day but also help you unwind and fall asleep fast even after your most stressful days.

Thanks for reading :)

If you find this helpful, please click the LIKE button and join the discussion by leaving a comment below how you manage to recharge your batteries in between.

Want to Sleep Better When Stressed?

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Chris Surel is a performance recovery & sleep coach who helps entrepreneurs, executives and sports athletes to 10X their energy, performance and impact (while enjoying their ride). His philosophy is based on oscillating strategically between high intensity (stress) and low-intensity (recovery) periods to achieve maximum performance when it matters. His ultimate goal is to help YOU 10X your impact in life while enjoying your ride. 

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Other recent and popular posts by Chris:

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