The new year often brings a deluge of wellness advice: exercise more, eat better, pursue hobbies. But what if the key to better health wasn’t doing more, but mastering the art of doing as little as possible? Scientists are increasingly focused on the power of deep rest – a physiological state where the body signals to the brain that everything is safe and there’s no need for alarm.
The Cost of Chronic Stress
For centuries, humans have struggled with stress. From the industrial revolution to today’s 24/7 news cycle, pressure remains a constant. Modern stress isn’t just about work or finances; it’s fueled by relentless awareness of global crises, creating an underlying unease that takes a serious toll on health. Over a quarter of US adults report stress interfering with daily life, and chronic stress is linked to depression, heart disease, and even cancer.
The body doesn’t handle stress efficiently. Experiments show psychological stress alone can increase energy expenditure by up to 67%. Prolonged exposure to stress hormones accelerates cellular aging, forcing the body to divert resources from vital processes like digestion and repair. The brain is constantly predicting threats, flooding the system with hormones even when a true crisis isn’t present. This metabolic overkill leads to fatigue, tension, and increased disease risk.
Deep Rest: Beyond Relaxation
Psychologist Alexandra Crosswell at UC San Francisco, along with colleagues, proposes that deep rest isn’t merely relaxation, but a fundamental shift in the nervous, endocrine, and immune systems. It’s a coordinated signal of safety, allowing the body to regroup and repair. This differs from Andrew Huberman’s “non-sleep deep rest,” which Crosswell describes as a relaxation practice rather than a full psycho-physiological state.
The key is to tap into the body’s natural “off switch.” Contemplative practices like meditation, yoga, chanting, and qigong have long been linked to improved health. Researchers are now pinpointing why. These practices don’t just calm the mind; they actively reduce energy demand, allowing the brain to allocate resources to restoration instead of fueling a constant stress response.
How to Activate Deep Rest
Several techniques can trigger this shift:
- Slow, Deep Breathing: Breathing at around six breaths per minute activates stretch-sensitive sensors in the chest, stimulating the vagus nerve and triggering the parasympathetic nervous system (the “rest-and-digest” response).
- Mindfulness and Meditation: Moving focus away from future anxieties and into the present moment signals safety to the brain.
- Social Connection: Strong, supportive relationships provide crucial “allostatic support,” reducing stress and improving health. Humans are wired for connection, and social bonds are a powerful regulator.
- Affective Touch: Gentle stroking at body temperature activates C-tactile afferent fibers, lowering heart rate and promoting parasympathetic activity. Even a soft-bristled brush can mimic the calming effect of human touch.
Why This Matters
The body isn’t designed for chronic, low-level stress. Constantly being “a little bit on” drains resources and makes the fight-or-flight system less effective when a real threat arises. Deep rest isn’t about avoiding stress entirely, but about creating the capacity to recover from it.
Ultimately, the goal isn’t to eliminate stress, but to balance it with periods of deep physiological safety. By learning to signal to the body that all is well, we can conserve energy, improve health, and unlock a more sustainable path to well-being.
Deep rest is not a luxury, it’s a biological necessity. Prioritizing it may be the most effective New Year’s resolution yet.
