Did I check all my emails? I should call Mum later. What about that workmate whose birthday is tomorrow? Didn't I want to bake her a cake? Will I be too late for my Pilates class? I really need to catch up with my girlfriends again soon. Oh, I also should run to the dentist and get my teeth checked. The fridge is empty again; I forgot to go to the supermarket... Our brains are constantly active. And so are we. When we ask, "How are you?" we often hear, "Yeah, good, I'm busy." "I'm busy" seems to be the default response, the answer everyone gives. Hustle culture is prevalent. Everyone seems to be doing something all the time. There's no rest, no time to recharge. Besides our night's sleep, we rarely take breaks or focus on real rest.

But what happens if we don't recharge? If we don't take breaks and just hustle through the day?

When we don’t take time to rest and recharge, our stress levels can escalate, affecting both our physical and mental health. Without breaks, we lose focus, and productivity drops, making tasks feel harder and more overwhelming. Over time, we become physically exhausted and more prone to illness. The constant hustle can also lead to burnout, where we feel completely drained and unable to cope. This impacts our work and strains our personal relationships. In the long run, consistently skipping rest can lead to serious health problems, including heart issues and mental health struggles like anxiety and depression.

And it’s not only the high-ranking CEOs of companies who experience burnout. It can happen to anyone. That’s why taking breaks to recharge is crucial for our health and well-being. Besides taking more breaks throughout the day, there are specific actions you can take to recharge.

Here are a few tips for you to recharge:

Breathwork: Breathwork helps by directly influencing the autonomic nervous system, which controls involuntary functions like heart rate and respiratory rate. Controlled breathing reduces stress hormones, calms the nervous system, lowers heart rate and blood pressure, and increases oxygen supply to the brain, enhancing focus and mental clarity. Breathwork is incredibly beneficial for mental and physical recharge and a great alternative to meditation, which is not for every one.

To start breathwork at home begin by finding a quiet, comfortable space where you won't be disturbed, and sit in a relaxed position. Close your eyes to minimise distractions and take a few deep breaths to settle in. Choose a specific technique to practice, such as the 4-7-8 method (inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds) or alternate nostril breathing (inhale through one nostril, hold the breath, and exhale through the other). Practice your chosen technique for 5-10 minutes daily, gradually increasing the duration as you become more comfortable. 

Sound Bath: Have you ever heard about sound bathing? Sound therapy with binaural beats at home with headphones can be a deeply relaxing and rejuvenating experience. Binaural beats are auditory illusions perceived when two slightly different frequencies are presented separately to each ear. The brain perceives a third tone that's the difference between the two frequencies. For example, if one ear hears a tone at 200 Hz and the other at 210 Hz, the brain perceives a binaural beat at 10 Hz. These beats are believed to entrain brainwaves, potentially promoting relaxation, focus, or other mental states depending on the frequency used. Find a quiet space where you can comfortably listen without distractions, and adjust the volume to a level that is calming yet clear. Close your eyes, breathe deeply, and immerse yourself in the sounds, allowing them to guide you into a place of relaxation and mental clarity.

Do Something Fun: Having fun is crucial for reducing stress and improving mental health. As we get older and adult life takes over, we often forget the importance of having fun. Fun is incredibly beneficial because it releases endorphins that enhance mood and combat anxiety. It is not just about enjoying yourself - but is about being intentionally playful, truely letting go off all inhibitions and giving yourself permission to be child-like.

So, make an effort to intentionally have more FUN. Whether it’s going to an amusement park, dancing, playing a game of twister or kicking a ball around, do whatever makes you laugh. And we mean really laugh - big, spontaneous belly laughs - like a four year old does. We promise you; it feels good.

We encourage you to actively think about what YOU need to do to recharge. Your recharge strategy will be unique to you. And if you are really honest with yourself - it will be something away from your phone and up off the couch. Pillow fight?!