key takeaways

  • Use mindfulness apps to reduce stress and promote post-workout relaxation. They can help reduce cortisol levels and provide pain relief.
  • Listen to podcasts during your commute or during post-race walks to help you relax and unwind. It’s a great way to catch up on the episodes and get an edge.
  • Create a calming music playlist or listen to pre-made playlists to help you wind down after an intense workout. It aids in recovery and reduces fatigue.


Exercise triggers the release of endorphins and regulates cortisol levels, relieving stress and making us feel better about ourselves. But sometimes, depending on the type and intensity, you may feel sore after a workout. Running with a new personal record (PR) or an intense leg day at the gym can make you feel that way.

There are many options for resting and relaxing after a workout, and your tech equipment provides some of them. Keep reading to learn how you can use technology to feel your zen again after some strenuous physical activity.


1. Choose a Consistent Mindfulness App

man sitting on bench with phone in hand

mindfulness and Meditation Apps Help You Pause for a Reflective Moment, enables you to control your reaction to daily events. But they can also help with many other things, such as relieving stress, anxiety, and pain. a professor at Harvard Medical School, Dr. Deepak BhattConfirms that meditation can lower your cortisol levels, heart rate, and breathing rate.

In addition, research by Neuroscience Journal Confirms that meditation and mindfulness can affect the brain to reduce the sensation of pain, acting as a natural pain reliever. So, if you are stressed and sore after a workout then using a mindfulness app will be even more beneficial.

headspace This is a great option if you’re considering a mindfulness app. Not only does the app offer breathing advice and tips to cool off, but it also has courses that teach you how to meditate in different areas of life.

2. Listen to Podcasts

woman running with earphones

Podcasts are a great way to de-stress and relax. Before you know it, your feelings of stress may be gone, replaced by the entertainment of listening to a relatable story.

If you work out at the gym, you can listen to an entertaining podcast on the walk or ride home, depending on the distance. Many other options for relaxation require using your eyes and other parts of your body, so it can be difficult to travel and still engage in them. However, listening to podcasts only needs to be connected to your car speakers or earphones/earbuds.

Plus, podcasts are a great way to unwind when you return from a run. Running often requires a lot of effort because you are trying to cover the required distance as quickly as possible. As you slow down and gradually switch to walking pace toward the end of your run, you can listen to your favorite podcast for a few minutes while you walk the rest of the distance.

If you love podcasts, incorporating them into your day like this not only helps you unwind after an intense workout, but also helps you find time to watch your new episodes. It’s a win-win.

3. Use a Music Playlist to Relax and Revitalize

youtube music playlist for relaxation after workout

On various music streaming services, you can find music for relaxation – instrumentals, lo-fi beats, and so on. This can be useful for regaining your calm after an intense workout. However, you can also find playlists made specifically for post-workout relaxation on various streaming services. A great time to listen to a calming music playlist after a workout would be while taking a shower.

a study by Journal of Functional Morphology and Kinesiology Confirms that listening to relaxing music after a workout aids recovery and reduces fatigue. Therefore, relaxing music helps you settle into your day after a workout, regardless of what you plan to do afterward: sleep, dinner, lunch, or even work.

4. Use Virtual Reality Experiences

man wearing vr headset

Virtual reality (VR) can also help you relax after intense physical activity. There are a great many virtual reality headset brands and options on the market today, and Apple has entered the industry by announcing the Vision Pro Mixed Reality headset.

Nonetheless, there are many other options for indulging in quality VR experiences. For example, you can play VR games on both the Android and iPhone apps. You can also benefit from immersive VR experiences using mobile apps.

Away from mobile apps and gaming, you can also relax after a workout using VR Meditation, an approach to mindfulness that uses virtual reality experiences. While more traditional forms of meditation may require closing your eyes and breathing to stabilize your mood, VR meditation takes this further by introducing beautiful nature scenes like waterfalls and mountain peaks.

VR has improved general health care in many ways, and one such method is stress relief. A 2019 study by boundaries in psychology Confirms that VR can be helpful in managing stress. The study also suggests a more personalized approach to VR’s role in stress management. This approach will involve user research to create a VR experience tailored to the individual’s life and preferences.

5. Take Advantage of Ambient Sound and ASMR

asmr youtube search

There are several options for listening to ambient sounds on mobile devices. For example, on your iPhone, you can hear background sounds that mimic oceans, waterfalls, and rain. These sounds are relaxing and can help you experience nature through your auditory system. Playing such sounds after a workout can generally help you feel better.

Autonomous Sensory Meridian Response (ASMR) is another way to use sound to relax. ASMR is a tingling sensation that some people feel in response to certain mild auditory stimuli such as whispering and scratching. It produces feelings of calmness, relaxation and in some cases euphoria. ASMR can also help you focus, so it’s a great option if you have something productive to do after a workout.

Several recent studies suggest that ASMR helps reduce stress and induce relaxation. A 2018 study Plus One showed that participants reported less stress and increased calmness after watching an ASMR video. Another study showed that exposure to ASMR material improves mood and may help reduce symptoms of insomnia and depression.

So, even though everyone feels ASMR differently, it’s still worth a try, as research suggests its effectiveness. would be a good place to start YouTube ASMR Channel for Sleep & Relaxation,

Experiment with these post-workout rest options

Some of these relaxation options will prove more effective than others, depending on the type of exercise, your preferences and access to technical equipment. However, there is something here for everyone. So, you should work with these different methods and find the most suitable method for you.

Choosing post-workout rest options is just one part of rest and recovery. For optimal fitness development, eating and sleeping properly is also important. Remember to include these to promote normal hormonal balance and reduce post-workout stress.


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