We all know we should relax more, but sometimes, we’re not quite sure how to do it. Believe it or not, making a real effort to unwind—on purpose—can seriously help your long-term health and mental wellbeing. And no, it doesn’t have to mean sitting in silence for hours.
Let’s explore how to actually relax in a way that works for you.
What does relaxation really mean?
Relaxation is different from just resting. Rest happens when we sleep or sit down after a long day. Relaxation is about calming your mind while you’re awake—on purpose.
It helps your brain and body de-stress. Watching TV might feel like a break, but true relaxation often takes more focus and intention.
So, which technique suits you best?
Different methods work for different people. Here’s a quick list of techniques and what they can help with:
- Meditation – anxiety, focus, grounding
- Body scan meditation – mind/body awareness, sleep
- Mindfulness – focus, stress relief, sensory appreciation
- Smell and taste focus – memory and calm
- Breath control – managing panic and stress
- Yoga – grounding, physical ease
- Massage/self-massage – physical tension relief
- Progressive muscle relaxation – deep rest, body awareness
Let’s break these down:
1. Meditation
Meditation has been around for centuries and is all about calming the mind. Whether it’s mindfulness, loving-kindness, or transcendental meditation, they all help reduce mental noise and bring clarity.
You don’t need to be a pro—just sit quietly and focus on your breath or a word. Let your thoughts come and go without judgment.
2. Body Scan Meditation
This one’s great before bed. You lie down, close your eyes, and mentally scan your body from head to toe. You check in with how each part feels—tight, relaxed, warm, cold.
It helps connect your mind to your body and makes it easier to drift off to sleep.
3. Mindfulness: Be Present
Mindfulness is all about staying in the now. Whether you’re eating, walking, or simply breathing—do it with full awareness.
Notice what you can hear, see, or feel without judging. Practicing mindfulness daily can lower anxiety and help you feel more grounded.
4. Using Taste and Smell
Ever notice how a certain smell reminds you of something comforting? Scents are powerful tools. You can train your brain to link certain smells—like lavender or vanilla—to feeling relaxed.
Next time you’re relaxing in the bath or enjoying a massage, take note of the scent. Later, smelling it again may help bring you back to that peaceful moment.
5. Breathwork
Breathing slowly and intentionally can instantly calm your nerves. Try this simple breathing technique:
- Breathe in slowly for 5 seconds
- Hold it for 5 seconds
- Exhale gently for 5 seconds
Repeat a few times, focusing only on your breath. It’s a quick way to manage stress, anxiety, or even panic.
6. Yoga
Yoga isn’t just stretching—it’s a full mind-body experience. It combines movement, breathing, and meditation to help you feel calmer and more in tune with yourself.
There are many styles—from relaxing Hatha to more energetic Vinyasa. Try different types to see what feels best for you.
7. Massage & Self-Massage
Feeling stiff or achy? Massage is amazing for both physical and mental relaxation. It improves blood flow, releases tension, and even boosts your mood.
If you can’t get a professional massage, use your hands to gently massage your shoulders, neck, or legs. Even 5 minutes can help.
8. Progressive Muscle Relaxation
This is a simple trick: tense a muscle group (like your fists), hold it for a few seconds, then release. Move through your body from head to toe, tensing and relaxing each area.
It’s great for stress and can help you sleep better too.
Why bother with all this?
Relaxation helps more than just your mind. Here are some benefits:
- Better sleep
- Improved digestion
- Lower blood pressure
- Less anxiety and racing thoughts
- Stronger immune system
- Fewer headaches and muscle tension
- Better mood and patience
You don’t have to be stress-free to be okay
Life’s always going to throw things at us. The goal isn’t to eliminate stress completely, but to build a stronger response to it.
By learning to relax, you’re teaching your body how to bounce back faster and feel calmer when life gets overwhelming.
When anxiety strikes: try this
Feeling panicky? Do this quick breathing trick:
- Stop what you’re doing
- Breathe in for 5 counts
- Hold for 5
- Breathe out slowly for 5
- Make a soft “shhh” sound as you breathe out
- Repeat 5 times
If you can, step away from the situation. Even one minute of focused breathing can help your body return to calm.
You don’t need to spend hours meditating or buy expensive products. Just find what helps you relax—and stick with it.
Whether it’s a short breathing session, a warm bath with your favorite scent, or a few gentle yoga poses—make time for yourself. You deserve it.