How to Relax Your Brain After a Concussion: My 5 Effective Strategies

Getting the rest my brain needs has definitely been one of my hardest struggles since the accident. I often get the question: how do you relax your brain after a concussion? Over my five years of recovery, I’ve learned a lot about finding a balance between activity and rest.

What Happens If You Do Not Rest Your Brain After a Concussion?

We all know that our brain needs rest, and when it doesn’t get the rest it needs, we can feel unwell, restless, anxious, or overwhelmed. Ignoring your symptoms for an extended period can lead to longer recovery times. Without proper treatment and rest after a concussion, you may experience prolonged headaches, fatigue, sensory overload, nausea, and other persistent symptoms.

The toughest part is that we don’t fully understand the consequences of not resting our brains after a concussion. What we do know is that it doesn’t improve the situation. When we read about the experiences of others, no one mentions that ignoring rest helped them.

Conversely, many people who didn’t get enough rest reported feeling worse. I hope that one day we will fully understand the brain so we can "prove" our symptoms and no longer feel lost.

Let Me Be Honest

In the beginning, I did not give my brain enough rest. I pushed myself too hard to return to work, maintain my social life, and complete all my daily tasks. Eventually, I reached a breaking point and had to make drastic changes.

I had no choice. I quit my job, stopped seeing certain people, and focused on activities that energized me: creativity, yoga, nature, meditation, personal development, and connecting with only a few close friends.

Further reading: "9 things to do when you have a concussion and are bored"

Finding the Balance Between Activity and Rest

Finding this balance has been a significant struggle throughout my recovery. Each day feels different, and my limits vary accordingly. On one day, I can handle ten tasks; on another, only one. It’s all about taking it one day at a time and ensuring my brain gets enough breaks to recover.

As I run this growing community, my tasks are increasing. I often find myself needing to set new boundaries, create new lists, filter out some activities, or adjust my schedule every month. I also focus on resting my brain and use a timer to remind myself to take breaks.

Otherwise, I get so focused that I forget to pause. But we really need those breaks to activate the parasympathetic nervous system (rest/digest system).

The Autonomic Nervous System (ANS) consists of two main parts: the sympathetic nervous system (often referred to as the “fight or flight” response) and the parasympathetic nervous system (known as the “rest and digest” response). Under typical conditions, these systems function harmoniously together.

However, following a traumatic brain injury (TBI), the ANS can become stuck in “fight or flight” mode. Taking regular breaks throughout the day can help counter this sympathetic overactivity and allow the calmer parasympathetic system to regain control, even if only for a short time.

Further reading: "How did I return to work? Planning& Tools - How I built this community with my concussion symptoms"

How Do You Relax Your Brain After a Concussion? My 5 Ways

1. Binaural Beats

   Never heard of binaural beats? They are auditory illusions created when you hear different sound frequencies in each ear. You need headphones or earplugs for this to work. I find that my brain feels incredibly relaxed after using them. I use the app Brainwave, which offers 35 binaural programs recommended by my doctor. I typically use Delta or Theta waves for meditation (10–20 minutes) in the evening before bed, and Alpha waves during the day. Here are the five different brainwave states:

   • Delta (1-4 Hz): Deep sleep, healing and pain relief, meditation, and cortisol reduction.

   • Theta (4-8 Hz): Meditation, deep relaxation, and creativity.

   • Alpha (8-14 Hz): Focus and productivity; it helps reduce stress, maintain positive thinking, and increase learning capabilities.

   • Beta (14-30 Hz): Attention, problem-solving, energy, and action.

   • Gamma (30-100 Hz): Attention to detail, memory recall, creativity, and enhanced cognitive function.

2. Meditation and Yoga

   Meditation and yoga (plus affirmations) have been extremely beneficial in calming me down. I practice a short meditation every morning to check in with myself. I do yoga a few times a week when I feel I need more rest, focusing only on yin yoga and restorative yoga—the most relaxing forms of yoga. >> Further reading: Positive Concussion Healing Affirmations.
   

3. Breathing Exercises

   Did you know that if you breathe more than seven times (inhale and exhale) in one minute, your body is stressed? Controlling your breathing is crucial for managing emotions and achieving relaxation. That’s why I focus on my breath during meditation, ensuring the exhalation is longer than the inhalation. This signals your body to relax. I typically use this rhythm: inhale for 5 seconds, hold for 5 seconds, and exhale for 7 seconds.

4. Floating Sessions or Taking a Bath

   Did you know that relaxing in water signals to your body that you are safe? I won't go into all the details, but it relates to the time you spent in the womb, which is a safe place. I love floating sessions at a wellness center, but I don’t do them often because they can be pricey. That’s why I enjoy long baths at home—without my phone or any distractions.
   

5. Being Alone in Nature

   I specifically mention "alone" because being with someone can sometimes be exhausting. Communicating and compromising can be draining. I love being in nature by myself, allowing me to do what I want and clear my head. If I want to sit down, that’s okay. I can focus on everything around me mindfully and enjoy the sounds of nature. Gentle exercises like walking also help my brain relax.

   
   
   
   

Some people find that naps help them calm down. I try to avoid napping, but if you really need it, aim for no longer than 30 minutes. Studies show that short naps can be beneficial, while longer naps can have the opposite effect.

I hope my five tips help you relax your brain after a concussion. Now I’m curious about your experiences. How do you relax your brain after a concussion? Share your thoughts with me on Instagram!

What helped me the most in my concussion recovery?

In my free masterclass, which I’m hosting regularly, I’ll share the 2 researched methods that helped me the most in my recovery (and now also for thousands of others).

I love hosting this masterclass and engaging with all of you, but it takes a lot of effort to organize. That's why it's only available for a limited time. Make sure to sign up and join before it's too late!

>> Register here