Why Rest is Essential for Rewiring Your Brain

At Add++ Goodness, we love uncovering the hidden ways our bodies and minds support our growth, especially the ways that feel simple but are actually profound.

One fascinating truth about how our brains work is this:

Your subconscious mind is more receptive to new programming when you’re in a relaxed state.

When your nervous system downshifts from its usual high-alert mode, your brain waves naturally slow down. Instead of the fast, busy beta waves (linked to active thinking and problem-solving), you start moving into alpha waves—a slower, more relaxed state of awareness.

This transition isn’t just about feeling calm. It creates the perfect neurological conditions for subconscious reprogramming.

It’s why:

• You suddenly think of a brilliant idea while you’re in the shower

• A solution appears after you “sleep on it”

• Meditation and mindfulness practices can catalyse real, lasting change

Your brain isn’t designed for constant activity. Sleep is essential to maintaining healthy brain tissue and achieving optimal cognitive performance. Your brain needs good quality sleep to integrate and properly process new information, as explained in this 2019 study.

The consolidation of memories, learning, and attention, are dependent on the different stages of sleep that we experience, including REM (dreaming state) and non-REM (characterised by slower brain waves) sleep. Interestingly while we sleep, the brain absorbs and stores memories from the previous day, allowing it to combine newly learned information with information it already possesses, which can result in increased cognitive performance. Furthermore, the same study explains that sleep has been shown to consolidate and strengthen synaptic connections in the brain, which are necessary for learning and memory. 

However, consistent good quality sleep can be difficult for some to achieve. Recent studies are showing that nonsleep deep rest (NSDR) interventions can be significantly beneficial for improving wellbeing and readiness. NSDR interventions include mindfulness practices that lead to a state of deep relaxation without falling asleep completely. These practices may use breath, visualisation and/or attention exercises, including yoga nidra and some meditation practices.

The above pilot study associated 10-minute NSDR interventions to enhance perceptions of physical readiness, emotional balance, and overall recovery, along with a reduction in muscular stress, and mitigation of negative emotional states, overall stress, anger, confusion, depression, fatigue, and tension in physically active female and male participants. 

These results share exciting potential for the integration of an easily accessible and practical lifestyle intervention which may improve mood and perception of stress!

The takeaway?

Rest is neurologically essential. It’s setting the stage for transformation, creativity, and growth.

So as you move through your Sunday, whether you’re curled up with a book, taking a slow walk, or just gazing out the window, know this:

You’re creating space for your next breakthrough, book a sauna and/or ice bath session here.

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Try This: A Simple Breathwork Practice for Deep Rest and Receptivity

One way to support your nervous system in shifting into a more receptive state is through breathwork.

Here’s a simple pattern you can try today:

Box Breathing (4-4-4-4)

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold out for 4 counts

Repeat for 2–5 minutes.

This technique, used even by Navy SEALs , helps to promote the parasympathetic nervous system (your “rest and digest” mode) taking your body out of "fight or flight" mode, helping slow down brain waves and invite deep calm. Slow paced breathing is suggested to activate the vagus nerve - the main nerve of the parasympathetic nervous system.

Even just a few minutes of intentional breathing can positively improve wellbeing, emotional regulation, relaxation and brain cognition.

At Add++ Goodness, we believe the quiet moments are where the real magic happens.

Take them. Treasure them. Your brain—and your future self—will thank you. Make time for yourself and book a sauna and/or ice bath session here.