For many of us, relaxation looks like collapsing in front of the TV, mindlessly scrolling on social media, or even pouring a (large) glass of wine. But the truth is these things rarely buffer against the effects of stress.

To bring our body back to a state of balance, we need to activate our parasympathetic response ('rest and digest'), which stands in opposition to our sympathetic response ('fight-or-flight').

Thankfully, there are many ways to achieve full-body relaxation, even when the modern world has other ideas.

It can be helpful to think of the stress response as an intrinsic alarm system evolved to survive threats like sabre-toothed tigers and floods. When faced with immediate danger, the sympathetic nervous system kicks into gear and prepares the body to ‘fight’ or ‘flee’ – heart rate increases, pupils dilate, and muscles tense. 

Although we don’t face the same dangers today, modern life is still full of stressors – traffic, strongly worded emails from your boss, and a night of poor sleep – which can activate this primal ‘fight-or-flight’ response.

Unfortunately, chronic stress can affect all systems in the body, leading to cardiovascular, respiratory, gastrointestinal, endocrine, and reproductive issues. In some cases, it can even result in burnout.

While we can’t avoid stress altogether - nor would we want to – we can develop healthier coping strategies.

These mind-body relaxation techniques are free, accessible, and can help dial down stress.

Meditation stands as one of the most effective tools to support emotional health. A regular practice promises to help reprogram the mind to be less reactive and more open, equipping you with the tools and resources to cope when stress accumulates (1).

There's no need to chant ‘Om’ or sit cross-legged to meditate. Simply close your eyes and focus on your breath. It's normal for thoughts to come and go. The point isn’t to ‘stop thinking’ but to acknowledge thoughts without judgement, like observing clouds drifting across the sky.

The beauty of meditation is you can do it anywhere – on your commute to work, at your desk, or just before bed.

While most of us don’t think twice about how we breathe, consciously engaging with our breath can significantly impact our overall wellbeing (2).

Deep belly breathing, characterised by breathing from the diaphragm through the nose, helps downregulate the stress response. This simple practice activates the parasympathetic nervous system, which is responsible for the ‘rest and digest’ state and induces a sense of calm.

Incorporating deep belly breathing into your routine is simple. You could try it in the morning to set the tone for the day or just before a demanding work meeting. The 4-7-8 breathing technique is a great tool to support sleep. 

Allow your lips to part slightly. Exhale completely through your mouth, making a whooshing sound and drawing your belly in.

Close your lips and inhale silently through your nose as you count to four in your head, pushing your belly out.

Hold your breath for 7 seconds.

Make another whooshing exhale for 8 seconds, pulling your belly in.

Repeat for 5 to 10 rounds.

Practising a body scan enhances awareness of the mind-body connection, encouraging you to focus on different body parts with lightness and curiosity. Over time, this practice can help cultivate more mindfulness, reducing anxiety and stress.

After a few minutes of deep breathing, pay close attention to how each area of your body feels, starting with your feet and moving up to the tip of your head. You could imagine a laser scanning the length of your body. Avoid labelling sensations as ‘good’ or ‘bad’; accept them exactly as they are.

A body scan doesn’t need to be time-consuming. You could weave a short practice into your morning routine to help you prepare for the day ahead.

Progressive muscle relaxation is another technique that helps calm the body and mind. This method involves sequentially tightening and then relaxing muscle groups, encouraging you to release stress and tension.

Similar to a body scan, start with your feet and gradually work up to your face. As you focus on different parts of your body, such as your hands, squeeze them as tightly as you can for 10 seconds, then consciously relax them. As your body unwinds, your mind will follow.

Next time you feel overwhelmed, consider trying a quick progressive muscle relaxation exercise. Even taking five minutes out of your day can help shift your headspace

The ancient practice of yoga has long been used to bring balance to the nervous system. When combined with conscious breathing, yoga-based practices stimulate the vagus nerve, activating the ‘rest and digest’ state and encouraging feelings of relaxation (3).

Moreover, regular yoga practice can help build emotional resilience, meaning the body’s 'fight-or-flight' response won’t be triggered as easily in stressful situations. 

If you're interested in trying yoga, you can find plenty of free resources online that cater to all abilities. Alternatively, you could join a local class for a more guided experience. 

Human touch is a simple yet powerful tool to support wellbeing. Massage can relieve tension and stress, with one study reporting it may decrease cortisol, the stress hormone, by 31 per cent (4).

You don’t always need a willing masseuse to enjoy the benefits of massage. Self-massage can be just as therapeutic and relaxing, especially when combined with your favourite essential oils.

Giving yourself a head massage is the perfect act of self-care, helping you relax and unwind. 

Gently pull your shoulders away from your ears.

Find the base of your skull and place the middle fingers of each hand in the centre with your fingertips touching.

Apply gentle pressure and move your fingers downward or outwards – whatever feels best.

For additional relief, move your fingers around in small, circular motions. Find any tense spots and focus your attention there.

Aside from mind-body relaxation techniques, turning to the natural world can also invite calm and restoration. Ashwagandha, magnesium, as well as theanine and lemon balm, are often recommended to support the nervous system, complementing the practices outlined above perfectly.

The modern world doesn’t always make it easy to relax and unwind. But we hope leaning on these mind-body techniques can help you feel more grounded and less frazzled amidst the chaos.

If you found this article on relaxation techniques useful, you can find similar guidance on Nutrition Buzz. You may also want to check out our favourite self-care rituals to help you unwind.

Alternatively, please get in touch with our team of expert Nutrition Advisors, who are hand to provide free, confidential advice via email, phone, and Live Chat.

Schulte, B. (2021) Harvard neuroscientist: Meditation not only reduces stress, here’s how it changes your brain, The Washington Post. Available online: https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?noredirect=on

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. (2017) The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 6;8:874.

Gerritsen RJS, Band GPH. (2018) Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 12:397.

Field T. et al., (2005) Cortisol decreases and serotonin and dopamine increase following massage therapy. Int J Neurosci. 115(10): 1397-413