I Have an Hour to Recharge: Deep Recovery Strategies for Body and Mind

When given a full hour to recharge, we have the opportunity to create a meaningful break that refuels both body and mind. In Rest, Refocus, Recharge, I recommend targeted, evidence-based methods to optimize this precious time. Engaging in deliberate recovery practices not only dissipates stress but also boosts cognitive and physical resilience. Here are science-backed strategies for maximizing an hour of rest to improve health, performance, and focus.

The Science of Recovery
Short breaks activate the body’s parasympathetic nervous system, which is crucial for managing stress and maintaining balance in the body. However, with a full hour, we can take recovery deeper. When we exercise, nap, or meditate for longer periods, the brain releases brain-derived neurotrophic factor (BDNF), which supports neural health and cognitive performance. Additionally, movement and relaxation clear stress hormones from the body, making us more resilient and restoring emotional balance​.

Effective Ways to Spend an Hour Recharging

1. Get in a Workout
   Physical exercise is one of the best ways to spend a recharging hour. Activities like yoga, running, or strength training increase blood flow, release endorphins, and elevate BDNF levels, which recharge the brain and body. Exercise also enhances glucose and oxygen delivery to muscles and the brain, which supports alertness and mental clarity. Dr. Wells suggests that even a short, 15-minute workout can have lasting benefits if pressed for time​.

2. Take a Power Nap
   Napping is a highly effective way to restore energy and focus. Studies show that a 20-minute power nap can enhance cognitive function, memory, and alertness, while a 75- to 90-minute nap allows for a full sleep cycle, which includes deep and REM sleep. Deep sleep stages aid in physical recovery, while REM sleep boosts cognitive processes like memory consolidation. Avoid naps between 45-60 minutes, as waking during deep sleep can lead to grogginess​​.

3. Meditate, Walk, and Refuel
   A mindful combination of meditation, a walk, and a snack—what Dr. Wells calls the “20-20-20 protocol”—is another powerful recharge practice. Start with 20 minutes of meditation to calm the mind and reset mental focus, then go for a 20-minute walk to increase circulation and stimulate creativity. Finish with a healthy snack like nuts, yogurt, or fruit to refuel your body. This approach integrates mental, physical, and nutritional elements to maximize recovery​.

4. Take a Sauna Break
   If you have access to a sauna, a hot-cold cycle can be deeply rejuvenating. Spend about 15-20 minutes in the sauna, then cool off with a cold shower. Repeating this cycle two or three times improves circulation, reduces muscle soreness, and promotes relaxation. The heat prompts sweating, which helps the body release toxins, while the cold water stimulates circulation and can enhance mental alertness​.

5. Embrace Solitude
   Spending an hour alone can be incredibly refreshing. Whether taking a solo walk in nature or sitting quietly in a café, disconnecting from screens and people provides space for introspection and calm. Research suggests that solitude improves emotional regulation and can replenish mental energy by reducing sensory overload. This quiet time is essential for those with busy schedules, as it allows for mental clarity and a sense of peace before returning to daily tasks​.

Conclusion and Key Action Item
An hour of dedicated recovery offers more than just a brief pause; it resets your physiological and mental state for sustained performance. Choose one or more of these strategies that resonate most with you. Whether through movement, meditation, or solitude, commit to incorporating these practices to make every hour count toward your health, focus, and well-being.

This article is based on my Rest Refocus Recharge book. If you want to learn more about rest, recovery and regeneration for healthy peak performance you can order the book here.