When we discuss rest on our page, the conversation is often focused on physical rest. But did you know that there are actually 7 types of rest you should be paying attention to when considering your body’s needs? Each of these types of rest helps you feel restored, refreshed, and recharged for whatever you have on deck.
As performance athletes, we are juggling more than just physical exhaustion. We face rejection daily. We push ourselves emotionally to remain vulnerable and open to storytelling. And we are constantly around people – whether in a cast, at an audition, or in class.
Furthermore, dancers are notorious for skipping out on rest. And listen I get it. I was told constantly that out there somewhere someone was working harder and longer than me. But what if we reframed what “work” is?
This study asked people about their associations with rest. Many people listed words like “restorative, relaxing, peaceful, and calming” but many others listed words like “guilt-inducing, challenging, and elusive.”
I can’t help but wonder, when did rest become something we were taught to avoid?
It might have something to do with the popular misconception that rest = doing nothing.
In actuality, when you examine the different types of rest, rest very often involves doing something.
So let’s take a look at those types of rest, shall we? Because understanding how to identify what types of rest your body needs depending on how it feels can unlock next-level progress toward your goals, prevent burnout, and improve your daily life.
The 7 Types of Rest To Tune Into
The seven types of rest we’re discussing today are:
Physical
Mental
Sensory
Emotional
Social
Creative
Spiritual
Let’s break each of these down, shall we?
Physical Rest:
Physical rest is likely the type of rest we’re all most familiar with. This is the type of rest we all need when we take rest days from our workouts. Sleep, naps, reading, watching Netflix, and other relaxing activities fall into this category. Active rest also falls under the category of physical rest. Active rest includes activities mobility flows, walks, and massages. Having a balance of rest days and active rest days throughout your week is integral to successfully reaching your goals.
Mental:
Picture this, it’s been a long rehearsal day. You’re physically exhausted and after dinner decide to call it an early night. Yet, when your head hits the pillow, your brain kicks on full blast! Sure, you eventually fall asleep, but not without first exerting a great amount of focus to do so.
Believe it or not, this inability to “shut your brain off” is a signal that you are experiencing a deficit of mental rest. If you can, taking small breaks throughout the workday, meditation, and journaling before bedtime can help you rest your mind. These activities give your brain time to process the day either as it’s happening or to wind down at the end of the day.
Sensory:
Not only do we live in a world filled with screens but traffic noise, music, conversations (both yours and overhead), lights, pets, auditions, everything is stimulating. This can become extremely overwhelming for the senses.
Let’s break down a day in the life of a dancer:
In a single day a dancer goes from walking on a busy street, the scent of local restaurants wafting through the air, straight into an audition holding room filled with the clutter of chatter and warm-ups from hundreds of dancers.
Then she walks into the tensely-silent audition room to learn and perform a combo.
After that she repacks her bag, puts in her headphones, blasts some music, and walks back out onto that busy street.
Finally, she arrives home where she is greeted by her pets, turns on the TV, and scrolls her phone watching TikTok until it’s time to eat.
That is a lot of sensory stimulation. If you’re feeling a sense of sensory overload, try taking a 45-minute screen break. You can either do this before bed (this will simultaneously improve your sleep hygiene) or you can choose a different time of day to give yourself a media break.
Another way to give yourself a sensory break is to ground yourself in your 5 senses by using the 54321 Method.
To utilize this method, take a moment of stillness and go through this list:
Acknowledge FIVE things you see around you.
Acknowledge FOUR things you can touch around you.
Acknowledge THREE things you hear. Focus on things you can hear outside of your body (No intrusive thoughts!)
Acknowledge TWO things you can smell.
Acknowledge ONE thing you can taste.
Practicing this exercise can help you become present, unplug from the chaos around you, and ground you in a moment of peace.
Emotional:
How many times have you said “I’m fine!” or “Livin’ the dream!” when someone asks how you are?
How many times have you responded that way when, in fact, you were not “fine?”
This type of emotional inauthenticity can take a toll on us over time. We need to find safe ways to authentically express our emotions. This can look like seeking support when you need it, being honest with your feelings, and learning when to step away from situations that drain your emotions.
Social:
Are you an introvert, extrovert, or ambivert?
Even if you are unsure which of these categories you fall into, understanding your social battery is an important way to respect the type of social rest you’re body needs. It’s also important to note that this might ebb and flow throughout your life. In busy seasons, your social battery might not be as full, and vice versa.
On the other hand, not all relationships in our lives are the same. Work on identifying which relationships leave you feeling restored and which require more energy.
Understanding this not only helps you resist social fatigue, but it protects your relationships. If you’re feeling socially exhausted, calling up a friend that requires more of your energy won’t be beneficial for either of you.
Creative:
You are a dancer. You are a creative person. This makes creative rest an absolute must. Distance from our creative projects provides an opportunity to recharge our creativity and find inspiration without pressure.
Creative rest might look like taking a walk to spend time in nature or taking a step away from a project for a day or two to recharge. Another way to rest creatively is to consume inspiration by listening to music, art, or literature.
Spiritual:
Spiritual rest is all about connecting on a deeper to something greater than yourself. This often looks like prayer or meditation, but it can also look like volunteering for a cause you believe in, attending a church, or going on a nature retreat.
Taking time to establish and nurture this aspect of rest provides a deep sense of peace and often a renewal of purpose in life.
Rest Isn’t Doing Nothing
I don’t know if you noticed, but most of these categories require you to take action.
Gone are the days of believing rest is about doing nothing. No, much like self-care, true rest is about much more than just disassociating for a few hours. Whether that’s taking time to meditate or pray, reaching out to a friend, going on a nature walk, or volunteering, action must be taken to engage in each of these types of rest.
So, which of these 7 types of rest resonated with you the most?
Did any of them tug at your heart a bit? A little nudge saying, “Hey, I could be better about __.”
If so, I encourage you to tune in to your body and mind this week and practice a new form of rest that maybe you’ve previously ignored. You might be surprised how much better you feel.
Check in every week for a new post geared toward making you the best dance athlete you can be. Until then, here are a few blogs we know you’ll love: A Dancer’s Guide to the Best Supplements for Muscle Recovery, Lucky Number Seven: A Full-Body Workout Routine, Should I Be Working Out On Vacation?
