When we go on vacation, most of us want one thing: to feel better. To rest, unwind, and maybe return home a little more refreshed. But here’s the truth most people miss—real rest isn’t just about doing nothing. It’s about helping your body shift out of stress mode and into healing mode.
As a doctor, I see it all the time. People come in feeling exhausted, anxious, and stuck—but what’s really going on is that their nervous system is overloaded. And while a week off can help, what really creates lasting change are small, daily habits that tell the body it’s finally safe to let go.
So if you’re taking time away—whether it’s a weekend by the coast or a full summer getaway—here are a few gentle, science-backed ways to make your rest really count.
Your Body Doesn’t Know You’re on Vacation—Until You Tell It
Even when you leave work behind, your body might still be stuck in “go mode.” That’s because stress isn’t just a feeling—it lives in your breath, your muscles, your heart rate. And when we stay busy all year, the nervous system gets used to being alert all the time.
The good news? You can help it calm down with a few simple signals.
Breathe in Calm, Breathe out Tension
Your breath is one of the fastest ways to tell your body it’s safe. But not just any breathing—the trick is to slow down your exhale.
Try this:
Find a quiet spot, maybe near the water. Breathe in slowly through your nose. Then breathe out even slower, through your mouth. You don’t need to count. Just focus on making the exhale longer than the inhale.
Do that for a couple minutes and notice what shifts. Your shoulders drop. Your heart rate slows. You might even feel a bit lighter. That’s your nervous system switching from “fight or flight” to “rest and recover.” And that’s exactly what vacation is for.
Good Posture Feels Like a Deep Breath
Posture isn’t just about how you look—it’s about how you feel. When we’re stressed, we often curl forward: shoulders hunched, chest tight, neck tense. That posture makes breathing harder and keeps the body in a low-grade stress loop.
While you’re away from screens and schedules, try sitting or walking with your shoulders relaxed and your head balanced gently over your spine. Don’t force it—just notice when you’re slouching and invite your body to open up again.
A simple posture reset can boost energy and even improve mood. It helps the lungs expand, the brain focus, and the body feel supported.
Move Gently, Not Just More
You don’t have to hit the gym on vacation (unless you want to). But gentle movement—like walking, stretching, or swaying in a rocking chair—can do wonders for your body and mind.
Slow movement helps with circulation, digestion, and even sleep. It also reconnects you to your body in a calm, grounding way. Whether it’s a short beach walk or a few stretches before bed, these little rituals remind your nervous system that it’s safe to settle.
Tiny Habits Make the Biggest Difference
What matters most isn’t how long you rest—it’s how often. Even a few minutes of calm, repeated daily, helps your body recover more deeply than one long nap.
That might mean:
- Two minutes of slow breathing before breakfast
- A short barefoot walk on grass or sand
- A gentle stretch before bed
- Watching the tide come in without doing anything else
These are micro-rituals—tiny acts that shift your body from stress into safety. They may feel small, but they work. And best of all, you can take them home with you.
You’re Not Lazy—You’re Recovering
So many of us feel guilty for slowing down. We think we should “make the most” of vacation by being productive, sightseeing, or checking off plans.
But here’s what I want you to know: Rest is productive. Your body repairs itself when it feels calm and safe. Your brain processes stress. Your heart rate settles. Your digestion improves. Your mood lifts.
This isn’t about being lazy. It’s about healing. You’re giving your body the space to reset—so you can return home with more clarity, more energy, and more capacity to show up fully in your life.
Final Thoughts: Rest Is a Skill
Deep rest doesn’t happen by accident. It’s a skill—a pattern your body relearns when you give it the right cues. A peaceful environment like East Wind Inn makes this easier, but the magic happens in what you repeat.
So next time you breathe a little slower, stand a little taller, or take a quiet walk just to feel your feet on the ground—know this: you’re not just unwinding. You’re recovering.
And when you return home, you can bring those small moments with you. Because true rest isn’t just something you get. It’s something you practice.
About the Author
Dr. Antti Rintanen is a medical doctor and founder of The Internet Doctor, where he shares simple, science-backed ways to support health through rest, breath, posture, and daily habits. He believes recovery starts with small shifts that help the body feel safe again.
