Classes have been dismissed. The day is over, but your body hasn’t gotten the message yet.
If you’ve ever struggled to fully let go after work, your nervous system may still be in go-mode. It needs a little help slowing down.
7 Gentle Ways to Help Your Body Slow Down After a Long Day
If this feels familiar, try these easy techniques. These will help your body slowly come out of that “on” state. If you’ve been wondering how to lower cortisol after work, there are simple ways to help your body slow down.
1. Create a small transition between work and home
Give yourself a few minutes. Take a moment before jumping into the next part of your day. Sit in your car. Take a breath. Let your body catch up.
2. Change your environment
- Dimming the lights can signal to your body that the day is shifting.
- Lighting a candle can signal you’re ready to transition.
- Change into comfortable clothes, put on your favorite slippers
3. Step outside for fresh air
Even a few minutes outside can help reset your nervous system. No phone, no pressure—just a pause. Here’s a quick tip. If the weather permits, take off your socks and shoes. Ground yourself by walking in the grass. I’ve recently heard kids refer to this as going to touch grass. This literally helps your nervous system to return to the relaxing and resting state.
4. Slow your breathing
As you perhaps draw a bath take this time to slow your breathing for a minute or two. Inhale slowly, then exhale even slower. This helps your body move out of that “on” mode.
5. Take a warm shower or Bath
Warm water can help relax your muscles and gently signal that the day has ended. For many the sound of water whether near a beach or a lake. Hearing water sounds is very calming to the nervous system.
Do one thing without Rushing
- Put on a kettle of tea in your favorite mug. Do this with intention. With each sip sit in gratitude for the day.
- Take some time to pamper yourself. Do a facial or a relaxing mud mask with essential oils like lavender which has many benefits for relaxation.
7. Give yourself permission to Rest
You don’t have to earn rest after a long day. Your body already did the work. Give yourself grace and spend some time in gratitude. perhaps write down a few amazing things that happened to you or your students. You’re amazing and deserve to treat yourself to rest and relaxation guilt free.
Reflection
- You don’t have to do all of these at once
- Start with one small shift and build from there
- Your body isn’t working against you—it’s trying to catch up
- Slowing down is something you can practice, not perfect
If you’re just starting here, read my earlier post on stress and cortisol. It explains why your body holds onto stress after a long day Here.