The Health Hack We’re Missing: Slow Down and Listen to Your Body
Between biohacking, trending diets, longevity-focused workouts, and an endless stream of supplements, the wellness world can feel incredibly noisy. With so much health information constantly at our fingertips, it’s easy to become focused on what we should be doing and lose touch with what our own bodies are actually telling us. Sometimes, the best thing we can do for our health is tune out the noise, slow down, and listen to our bodies: What do I actually need right now? More rest? More nourishment? More movement? Less stress? Instead of constantly searching for the next health hack, perhaps the most powerful (and completely free!) place to start is simply slowing down and paying attention.
Rest, Rejuvenate, Repeat
In the go, go, go of our world, it may seem like resting is a “waste” of time. There is a stigma around rest as being unproductive, but it is during these times that our bodies can truly recharge. There is only so much information the brain can take in during the day, and one of the best ways to support your mind is by giving it a chance to take a break.
A mental and physical break can look different for everyone. Think of this permission to yourself as hitting the reset button. It shows your mind and body that you can support it through its time of rejuvenation just as it supports you through hard mental tasks, physical challenges, and the stressors of daily life.
Gut-Brain Axis
As I discussed in a previous blog, “The Gut-Brain Connection: How Stress Impacts Digestion,” the gut and brain are in constant communication with one another using the vagus nerve. As the vital signaling highway, the vagus nerve is your body’s main mechanism to control stress, specifically the sympathetic nervous system (“fight or flight”) response and the parasympathetic nervous system (“rest and digest”) response.
Being in a constant state of “fight or flight” and chronically stressed can wreak havoc on the gut microbiome while also affecting mental well-being. In other words, more is not better when it comes to taking care of your health. Going back to the basics of eating a variety of whole foods, incorporating exercise and mindful movement, prioritizing sleep, and slowing down are simple ways to combat stress and promote overall health.
When we are feeling stressed or anxious, one way to stimulate the vagus nerve and to remind your body and mind that everything is safe is through breathwork. Controlled breathwork and breathing practices have been reported to be a powerful tool in emotional healing and nervous system regulation. It has the power to signal to the body to deploy relaxation effects: slowed heart rate, resumed digestion, and calming an overstimulated mind.
Ways to recharge and reconnect with yourself can vary greatly from person to person. Slowing down doesn’t have to mean sitting still or doing nothing—it’s about creating intentional space to check in with yourself and recognize what your body and mind actually need. For one person, that may look like taking a full rest day, while for someone else it might mean cooking, spending time outside, journaling, or simply having an evening without plans.
The goal is to find activities that leave you feeling restored rather than depleted. Pay attention to how you feel afterward: Do you feel calmer? More energized? Less overwhelmed? More present? Those cues can help you better understand what truly recharges you.
Other ways and activities that help you to slow down:
Rest days at the gym or swapping a workout for a walk
Rest and recovery are an important part of any exercise routine. Exercise is a beneficial form of stress, but it’s still a stressor—and your body needs adequate time, nutrients, and sleep to recover and adapt. If you’re feeling unusually tired, sore, run-down, or simply lacking the energy for an intense workout, consider choosing gentle movement instead. A walk outside, light stretching, or a restorative yoga session can still support your health without adding more stress to your system.
Crafts
Creative activities can give your mind a break from your everyday responsibilities and encourage you to be more present. Try a new recipe, knit or crochet, garden, paint, read a book that’s been sitting on your shelf, put together a puzzle, or have a cozy movie night at home. The activity itself matters less than finding something you genuinely enjoy—not something else you feel like you should accomplish.
If cooking is relaxing for you, try my Mediterranean Meatball Bowl recipe.
Journaling
When your mind feels like it has 20 tabs open, getting your thoughts onto paper can help create some mental space. Write down whatever has been on your mind—your to-do list, worries, ideas, or even how you’re physically feeling. Journaling can also be an opportunity to ask yourself simple questions like: How am I feeling today? What has been draining my energy? What do I need more—or less—of right now?
Self-care nights
Self-care doesn’t have to be elaborate or expensive. A long bath, face mask, stretching before bed, making a cup of tea, reading instead of scrolling, or simply going to bed a little earlier can create an intentional transition out of “go mode.” Think of these rituals as opportunities to reconnect with yourself rather than another item to check off your wellness list.
Spend time outside
Not every walk needs to be about hitting 10,000 steps. Sit outside with your morning coffee, take a slow walk without tracking it, work in the garden, or simply get some fresh air. Spending time outside can give you an opportunity to disconnect from screens and distractions and become more present with your surroundings.
Ultimately, slowing down is less about following another wellness checklist and more about building enough space into your life to hear what your body is asking for. Some days that might be movement and connection; other days it might be nourishment, quiet, or rest. The more often you check in, the easier it can become to recognize those signals—and respond accordingly.