The productivity of rest: How one hour can change your whole day

If you’re always telling yourself to take a break – but it’s the first thing to go when something else comes up – this is for you.

With the pressure to be constantly “on”, taking time for yourself can feel less like a right and more like an impossible ask. The idea of stopping, on purpose, for a whole hour? Your brain thinks it’s a luxury you haven’t earned. 

But what if stopping wasn’t a reward for keeping going – what if it’s the very thing that helps you do it?

The struggle to stop

Somewhere along the way, rest got a bad rep. We’ve been told that slowing down means falling behind. That stopping is for after everything is done – and only if there's time.

If your to-do list never really ends, putting something just for you on it can feel selfish. But you can’t run on empty forever.

Burnout, stress and exhaustion are affecting more people than ever – with 91% of UK adults experiencing high pressure or stress at some point over the last year.

And it’s not because they’re doing too little, it’s because they’re doing too much without stopping.

“Treating each other and ourselves with care isn’t a luxury, but an absolute necessity if we’re going to thrive. Resting isn’t an afterthought, but a basic part of being human.” ― Tricia Hersey, Rest Is Resistance: A Manifesto

Rest allows your body to do some of its most important work

Whether it’s an hour-long massage, a walk without your phone or just lying still with your eyes closed, real rest shifts your nervous system from fight-or-flight into what’s called rest and digest mode.

The parasympathetic nervous system kicks in, helping your body relax after high periods of stress.

When that happens:

• Your heart rate lowers

• Cortisol (stress hormone) levels drop

• Your body starts repairing muscle tissue

• Blood flow improves

• Your mind clears

It’s why even just an hour can leave you feeling like a totally different person.

The hour that gives back

There’s a common belief that rest only “counts” if it’s a full spa day, a silent house or a weekend away. But really, just 60 minutes can be transformative – if you give yourself permission to take it.

A focused hour of intentional rest can make a measurable difference to your mood, muscles and mental state. 

Massage therapy, in particular, is one of the fastest ways to drop into restorative mode. Within minutes, your body starts responding – loosening tension, releasing endorphins, lowering blood pressure. You feel better while it’s happening, not just after.

Research shows that massage therapy can significantly reduce cortisol levels by 31% and increase serotonin and dopamine by 28% and 31%– the hormones that support mood and wellbeing.

It can also:

• Improve sleep quality that night

• Reduce muscle tension caused by physical or emotional stress

• Lower your heart rate and blood pressure

• Provide a mental reset that boosts focus for the rest of the day

A regular massage might not fit into your schedule, and that’s fine. That one hour to yourself could also look like:

• A YouTube yoga flow in the bedroom

• A nap while someone else takes the reins

• Quiet time with a book and a blanket

• A cuppa on the sofa with your phone on silent

The key is intentional rest – choosing to stop, not just collapsing into it.

Real rest looks different for everyone

Perfect isn’t possible – so don’t feel like you have to be prepared to take a break.

A clutter-free home or day with zero plans isn’t always realistic, but rest can still happen in the middle of the mess.

How to make space for time-out 

For the city worker: The evening switch-off

You’ve been on the go since 6:30am – commuting, meetings, a lunch you barely tasted. Now you’re home, your phone is still buzzing.

Notifications: snoozed. Lights: dimmed. Body: resting on the massage table – without leaving home.

Book your break

For the busy parent: The post-bedtime hack

Dinner’s cleared, the bedtime saga is done. You’ve got one hour before the next thing you should be doing. Instead, the doorbell rings and a therapist takes over. Your body will thank you.

Make it happen

For the always-on achiever: The Sunday reset

Somewhere between the gym, seeing friends and a never-ending inbox, you forgot to stop. This hour brings you back to yourself before a new week begins.

Schedule self-care

This is what recharging looks like in real life – pockets of rest that fit into your daily schedule. They’re not perfect, but they’re just as powerful.

The best massages for rest

And when to book them

Whether your body’s full of tension or your thoughts won’t quiet down, different types of massage can support different kinds of rest.

These are our go-to treatments when you need to switch off, sleep better or stop stress in its tracks.

Relaxing massage

When you feel stress creeping in

When you’re not quite at burnout, but the tension’s starting to build – this is the hour that gets ahead of it.

Using light pressure and long, flowing strokes, a relaxing massage helps lower your stress response before it escalates.

The slow rhythm encourages deep breathing, lowers your heart rate and activates your parasympathetic nervous system.

Dim the lights, cue up some calming music and add a favourite candle to help signal your brain to let go.

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De-stress massage

When your body’s in fight-or-flight

Focused on areas where tension builds up (think shoulders, neck and back), this massage relieves the physical symptoms of stress while helping reduce cortisol levels.

Ideal for those who carry the weight of the day in their body.

Your therapist can start with some guided breathing to help drop your heart rate and calm your nervous system. They’ll follow with a slow, full-body massage with one purpose – to help reduce cortisol.

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Sleep massage

When thoughts stop you from sleeping

If thoughts rush through you the second your head hits the pillow, this massage is for you.

Our sleep massage is a slow, gentle treatment that’s all about calming the nervous system and preparing your body for rest.

Expect soothing, sweeping strokes with soft pressure to ease muscle tightness and cue your body to unwind.

Your therapist will choose a blend of essential oils known to promote deeper sleep (think lavender, chamomile or ylang-ylang) – supporting serotonin production, which your body converts to melatonin, your natural sleep hormone.

Great before bed, or during a quiet window in the evening.

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One hour works harder than you think

Rest doesn’t have to mean stopping everything. But it does mean choosing yourself, even for just an hour. It’s not indulgent, it’s intelligent – the reset that keeps you going.

So whether it’s a massage, a walk or simply some silence – make your hour count.