For years, we've been taught that a good workout should leave us breathless. But after a long day of work, family life and endless notifications, pushing harder isn't always what we need. Sometimes, the most beneficial thing we can do is slow down.
That's where cortisol comes in. Often referred to as our "stress hormone", cortisol helps us wake up, stay alert and respond to the demands of the day. By evening, though, it should naturally begin to fall, allowing the body to prepare for rest.
"Cortisol should be highest in the morning to help us wake up, then gradually decline throughout the day so we feel sleepy at night," explains Hannah Alderson, nutritionist and author of Everything I Know About Cortisol. "High-intensity exercise is a healthy stressor, but if you're already running on empty, exercising intensely late into the evening can make it harder for your brain to recognise that it's time to wind down."
That doesn't mean skipping movement altogether. It simply means choosing movement that works with your body's natural rhythm, rather than against it.
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Meet your evening workout
Forget personal bests – tonight's goal is simply to feel a little lighter than when you started…
1. Walk it out (10-15 minutes)
If you can, head outside before it gets dark. Leave your headphones at home or keep the volume low, lift your gaze from your phone and look into the distance. Gentle walking helps create a natural transition between work and home while giving your mind a chance to decompress.
NEOM note: Think of your walk as the commute home – even if you've worked from the kitchen table all day.
2. Stretch where you hold tension (10 minutes)
Spend a few minutes opening the places that often tighten during the day: your chest, shoulders and hips. Gentle yoga, mobility exercises or even a few simple stretches are enough.
"Simple and slow is key," says Alderson. "Walking, yoga, stretching or mobility work allows us to gain the benefits of movement whilst supporting the transition into rest."
3. Breathe it out (5 minutes)
Your breath is one of the quickest ways to tell your body the day is winding down. Slow, steady breathing helps activate the parasympathetic nervous system – the part responsible for rest and recovery.
Try inhaling through your nose for four counts and exhaling slowly for six. Repeat for five minutes. Why not use the Wellbeing Pod breathing mode function to help guide you? Bonus: you’ll be breathing in 100% natural fragrance as you go. Breathe deep, slow down and let the day dissolve.