Liv Salter
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 is the opposite of our sympathetic response ('fight-or-flight').
Thankfully, there are many ways to achieve full-body relaxation, even when the modern world has other ideas.
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, a strongly worded email 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 down-regulate 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.
4-7-8 breathing
Practising body scans 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.
As with a body scan, start with your feet and gradually work up to your face. When you reach different parts of your body, such as your hands, squeeze them as tightly as you can for 10 seconds, then relax. 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 to 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, a 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 online. 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. You can use your favourite essential oil combined with a carrier oil to enhance feelings of serenity.
Give yourself a head massage
Giving yourself a head massage is the perfect act of self-care, helping you relax and unwind.
Aside from mind-body relaxation techniques, turning to the natural world can also invite calm and restoration. Ashwagandha, magnesium, and 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.
References