The call for the restorative
I am a big believer in data – the right kind and the right amount of data can help us make better decisions. I was curious what kind of data I have to monitor signs of being restorative. I started paying closer attention to my Oura ring feedback. I discovered some reports from Oura which provided me with some insights. One particular insight caught my attention as something to pay attention to: my recovery index was my kryptonite (as opposed to one of my superpowers). This was judged by how quickly my resting heart rate lowered during the night. My risk increases when my resting heart rate lowers late in the night – and sometimes closer to the next morning…which happens more often than it should.
If I was Superwoman, this would be the death of me. I am not Superwoman (you didn’t think I was, did you?), but my recovery index could very well be the death of me. I will need to go back here to find my missing pieces.
I also began to notice how Oura was giving me feedback on the amount of restorative time – which sometimes didn’t show up at all during the day. Oura tracks my day time heart rate variability. I started getting messages that read “You’ve had more restorative time than usual today. Nice! What may have contributed to this?”
That was a very good question, and I am keen to find the answers.
I first wanted to have a clearer understanding of what restorative means: having the ability to restore health, strength, or a feeling of well-being.
I love that. I want all of that.
I kept searching for more information – what does that look like? One thing is for sure, I definitely need to focus on those activities which lower my heart rate.
I began to identify words associated with restorative time, like:
Rest
Recovery
Recharge
Release
Respite
Rebalance
Resilience
What do you think about when you see these words together?
Let’s skip the obvious. Yes, they all start with the letter “R”. Good eye!
But what else?
Let’s take a closer look at them from the perspective of the Oxford Language Dictionary.
Rest means an instance or period of relaxing or ceasing to engage in strenuous or stressful activity.
Recovery means a return to a normal state of health, mind, or strength.
Recharge means return to a normal state of mind or strength after a period of physical or mental exertion.
Release means allow (something) to move, act, or flow freely.
Respite means a short period of rest or relief from something difficult or unpleasant.
Rebalance means balance again or restore the correct balance to.
Resilience means the capacity to withstand or to recover quickly from difficulties.
Do you see the connection now? I see all the different ways we can listen to the call for the restorative.
I love all of that. I want all of that.
Then my friend and former training coach, Dr. Assaf Yogev, who now has a PhD in Exercise Physiology, introduced me to a new concept last week: recovery is important for not just restoring our health, strength and well-being, it takes us past that point and ensures we are healthier, stronger and have increased well-being. This is something I am going to keep exploring.
The risks of not getting enough time for restoration and recovery are just too great to ignore. We subject ourselves to the risk of fatigue, poor sleep quality (not enough deep sleep), sore and tight muscles, overuse injuries, restlessness and loss of motivation (which are signs of decreased mental and emotional health) – just to name a few.
I love this added benefit and am now aware of the risks – which should do more to motivate me to devote more time to listening to the call for the restorative.
Each and every one of us has that special place — where we feel healthier and stronger, and where well-being lives and thrives (and not just survives). We just need to find it by listening to our bodies, our minds, and our souls.
What are some restorative actions we can take to help find that special place?
Yes, you can sleep well at night (or whenever you normally sleep).
Here is a list to start fueling your during the day motivation — keeping in mind our goal is to decrease our heart rate.
Journaling about our thoughts and feelings (and not just what we did that day)
Walking slowly and purposefully through a garden or forest or by water
Meditating
Being mindful, noticing what is new which keeps us in the present moment
Naps of no more than 30 minutes at a time or at least 1 hr 30 minutes (to prevent that groggy feeling when you wake up in the middle of deep or REM sleep state)
Drinking lots of water (Dr. Tara Swart recommends drinking the equivalent of your weight in lbs divided by 2 in ounces.)
Eating something nutritious and tasty
Spending quality time with our meaningful connections or just by ourselves
Yoga and stretching
Get a massage or some cranial sacral therapy – anything to help to release tension in our muscles and fascia
Read or listen to a good book
Leave your screens behind
Take a warm bath with some essential oils or epsom salts
Listening to music that fills your soul or to nothing at all
Creating congruence between our physical, mental, emotional and spiritual states. Where everything is aligned.
Does any of that look restorative to you? What else would you add if you stayed curious?
I suspect many of us are not engaging in enough restorative activities (based on my personal experience alone), while a few might be engaging in too much.
I’m glad I am learning to listen to this call for the restorative and to better understand what that means for me.
Are you ready to start listening?
Resources
Burke Harris, Nadine. 2018. The Deepest Well: Healing the long-term effects of childhood trauma and adversity. New York, NY: Harper Collins Publisher.
Langer, Ellen. 2024. The Mindful Body: Thinking Our Way to Chronic Health. New York: Ballantine Group.
Siegel, Daniel J. 2010. Mindsight: the new science of personal transformation. New York, NY: Bantam Books.
Swart, Tara. 2019. The Source: The Secrets of the Universe, the Science of the Brain. HarperOne
Image by Tammy Brimner/TLBVelo Photography
