A Day to Restore
Designed by BearmoreA day off that leaves you feeling recovered.
Trade a wasted, restless day off for one that genuinely restores you. Time outdoors, some focused breathing, heat and cold, slow cooking and reading.
The runsheet
A leisurely walk outside
Being in natureStart outside with a walk that’s for enjoyment and not for hard exercise. Let the day begin slow and sensory before anything too structured comes in.
40 min activityBearmore’s thoughts on doing being in nature before breath work
This works well because a relaxed nervous system from time outside can prepare the body for structured breathing.
Box breathing
Breath workSix minutes of box breathing, four counts in, hold, out, hold. If the four-count feels too much, drop to three and build up once you feel settled. (And you can stay there too, no need to push it)
6 min activityBearmore’s thoughts on doing breath work before sauna
This can be a good pairing because regulated breathing prepares you to handle sauna heat without feeling smothered.
Get in the sauna
SaunaUse some heat to loosen up the body and quieten the mind. If you don’t have a sauna, a long hot shower or bath can stand in.
15 min activityBearmore’s thoughts on doing sauna before cold showers
This is a strong combination because the hot-to-cold transition can feel invigorating and may enhance the benefits of both temperatures.
Then a cold shower
Cold showersA short cold finish for the hot-to-cold contrast. Keep it brief and breathe through it.
5 min activityBearmore’s thoughts on doing cold showers before cooking (mindful)
This can be a good pairing because the quick chill energises you, so chopping and sautéing might feel lively and focused.
Cook something good
Cooking (mindful)Take some time to cook something you’ll feel good about eating. There’s no need to get too complicated or worry about it being a test of cooking. This one is for strengthening your mind’s capacity to focus and be present on just the task at hand.
30 min activityBearmore’s thoughts on doing cooking (mindful) before reading (mindful)
This can be a good pairing because the present-moment focus from cooking can carry into mindful reading and sustained engagement.
Read for ages
Reading (mindful)Finish with an uninterrupted session of reading. No screens, no purpose beyond enjoying it.
40 min activityTime well spent.
3h 7m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
A genuine restorative half-day for when you are feeling a bit run down and a normal day off just wont cut it. This Burst takes you through time outdoors, a round of box breathing, a sauna and cold-shower contrast, a slow cooked meal and a decent amount of time to read. The whole thing runs round three hours, done at your own pace, and you can drop any element that doesn’t suit you.