We live in a world that celebrates being busy. Between work, workouts, family, and social commitments, it’s easy to normalize operating at full capacity. But here’s the catch: growth—whether it’s stronger muscles, sharper focus, or deeper creativity—happens after the stimulus, not during it.
As a Physical Therapist that goes to patients’ homes in Columbus Ohio, I am helping them see the power of recovery and teaching them powerful tools that make exercise and fitness sustainable for longevity.
Are you leaving space for physical and mental rest and recovery?
Think of a tough strength workout or a challenging yoga flow. The magic doesn’t happen when you’re sweating—it happens when you rest, when your muscle fibers rebuild and your nervous system integrates new motor pathways. The same is true for your mind. When we finally experience quiet, many of us feel bored or restless and instinctively fill the space with more “doing.” But those moments of stillness are where innovation and resilience are born.
If having blank time seems too overwhelming and you don’t know where to start, give one or both of these two practices a try.
Try This: A 2-Minute Shoulder & Posture Reset
Physical Therapy Rest and Recovery Shoulder Stretches
Try This: A 2-Minute Recovery Breath Practice
You can do this sitting, standing, or lying down—anywhere you have a quiet moment.
Pause & Notice: Close your eyes or soften your gaze. Notice the weight of your body and where it meets the floor or chair.
Box Breathing: Inhale through your nose for a slow count of 4.
Hold Gently: Pause at the top for 4.
Exhale Slowly: Breathe out through your mouth for 4.
Hold Again: Pause at the bottom for 4.
Repeat for 4 rounds.
As you breathe, imagine your muscles rebuilding, your nervous system rewiring, and your creativity recharging.
Even two minutes can signal to your body and brain: It’s safe to rest. Growth is happening here.
Invitation
Experiment with weaving short yoga and breath practices into your day—between meetings, after a workout, or before bed. Notice how your body feels when you give it permission to recover. Over time, these small pauses create the capacity for bigger breakthroughs, both physically and mentally.