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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

If you need to relax in the moment, start by inhaling for 5 seconds, holding your breath for 5 seconds, and then exhaling for 5 seconds. Repeat this practice for a whole minute, since focusing on your breathing will often help you feel more calm. However, if breathing isn’t working, try lying down in a quiet, dark place and closing your eyes. Then, listen to your favorite music or put on some light background music. Take this time to think about something other that what’s stressing you out, since getting some space from the problem is often the best way to relax. If none of this is helping, try going for a walk outside without bringing any technology, since your phone or computer can be stressing you out even if you don’t realize it! If you want to know more ways to feel relaxed, such as how to practice meditation or avoid getting stressed, keep reading!

How to Relax the Mind and Body in 4 Minutes or Less

How to Relax

«Rough day?» We’ve all gotten that question when we greet a friend or loved one after a tough stint at the office. In fact, the American Institute of Stress cites several studies naming work-related anxiety and fear as the leading source of stress among adults.

Salespeople know their jobs can be especially brutal. Quotas, deadlines, and activity boards compound ordinary job stress and risk turning a bad call, missed number, or even a well-meaning loved one into a trigger for a frustrated remark or angry outburst.

But before you launch into your significant other or attempt to lift your spirits with a season of «Black Mirror,» relax and reset with a few of these techniques to unwind and manage stress in four minutes or less.

How to Relax Your Body

1. Fix your posture.

Did you know your muscular state relates to your emotions? Adopting an upright posture actually leads to high self-esteem, better moods, and lower fear. It also reduces self-focus and builds resilience to stress. So, listen to your mother and sit up straight!

2. Eat a banana.

This popular fruit is packed with potassium and magnesium which are natural muscle relaxants. Next time you feel your blood pressure rising, take a quick, healthy snack break, and find your balance once more.

3. Sniff some coconut.

The scent of coconut can reduce your body’s natural fight or flight response by slowing the heart rate. In fact, a Columbia University study found people who breathed in coconut fragrance before completing a challenging task experienced faster blood pressure recovery.

4. Laugh.

Laughter reduces stress by increasing your intake of oxygen-rich air. This additional oxygen stimulates your heart, lungs, and muscles, and produces endorphins. It also fires up and cools down your stress response, which can elicit a relaxed feeling.

Next time you need to calm down, pull up your favorite funny YouTube video or watch a few minutes of a comedy set, and allow your body to benefit from a good laugh.

5. Try progressive muscle relaxation.

It’s been shown to lower blood pressure, decrease muscle tension, and promote a feeling of well-being, all while reducing fatigue and anxiety.

6. Have some honey.

Honey contains a high source of tryptophan, known to relax the body and mind. It’s also rich in potassium, which fights stress hormones and relaxes the nervous system. Add it to your tea, spread it over toast, or down a spoonful of nature’s nectar to reboot your system.

7. Try walking meditation.

Can’t sit still long enough to meditate? Try this on-the-move variation. Be aware of each step you take, let your arms swing naturally from relaxed shoulders, and notice every sound and stimulant around you. Your mind will soothe, your body should relax, and you’ll even get a little exercise.

8. Think outside.

While four minutes might not give you enough time to commune with nature, scientists at the University of Sussex recently found even listening to nature sounds helped subjects relax.

9. Hug your pet.

They lower stress hormones, bring down blood pressure, and some are even licensed in emotional support. They’re our pets, and a snuggle or two is scientifically proven to help you relax. Don’t have a pet of your own? Volunteer at a local shelter to get your furry fix.

10. Squeeze a stress ball.

Yep, stress balls aren’t just for cool 90’s offices anymore. They help you release tension and relieve stress by boosting blood circulation. Plus, they strengthen wrist and hand muscles reducing your risk of carpal tunnel syndrome.

11. Give yourself a self-massage.

Self-massage calms nerves, increases stamina and alertness, and promotes better, deeper sleep. Simply move your fingers in a circular motion around your head, joints, and the soles of your feet to feel the full effects.

12. Hydrate.

13. Eat fermented foods.

Researchers at Cornell University recently found microbes like Lactobacillus and Bifidobacteria, often found in fermented foods, influence brain health and reduce mild symptoms of anxiety and stress.

Take a quick snack break and grab another pickle, some kimchi, or probiotic-rich yogurt to get a healthy gut and a calm mind.

14. Breathe deeply.

We often think of «fight or flight» as a reaction triggered only by extreme situations. But compounding day-to-day events like traffic, work stress, or a fight with your significant other can elicit the same response. To calm your nervous system, take four minutes to breathe.

15. Flow for four minutes.

Don’t have time to unwind at your local yoga studio? Pull up a video like the one below, and relax by giving your neck and shoulders a quick stretch.

16. Drink milk.

Warm milk contains tryptophan, which aids in the production of serotonin and induces feelings of pleasure and sleepiness. Not ready to hit the hay? Cold milk keeps drowsiness at bay while delivering the calming benefits of calcium.

17. Tap it out.

The Emotional Freedom Technique (EFT), or «tapping,» is the practice of tapping your fingertips on pressure points on top of the head, nose, chin, and collarbone, around the eyebrows and eyes, under the arm, and on the wrists. Tap each point five-to-seven times to relieve symptoms of anxiety and promote general well-being.

18. Carb up.

Carbohydrates release serotonin in your brain, which promotes a general sense of well-being. Actually, studies have found adults on a high-carb, low-fat diet are happier over time than those on a low-carb diet. When you’re feeling stressed, reach for a bowl of whole grains like oatmeal or quinoa and nourish while you relax.

19. Splash cold water on your face.

Our mammalian reflexes kick into full gear when we splash cold water on our faces. Our heart rate decreases, more oxygen reaches the heart and brain, and the resulting feeling is one of relaxation.

20. Reach for the chocolate.

The serotonin, endorphins, and dopamine each bite of chocolate stimulates reduces stress levels in the brain and simply makes you happy!

Just make sure you’re reaching for bars with 70% or higher cacao content. That go-to milk chocolate bar likely won’t have the same effect on your mood.

21. Go barefoot.

Each of your feet contains 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments. Oh, and the soles of your feet have over 20,000 nerve endings. Researchers believe going barefoot keeps the information highway to your brain open and refreshed, so kick off your shoes, put your feet on the floor, and walk around to feel the full effects.

Want an added relaxation boost? Add a few drops of essential oils, like lavender or peppermint, into a foot bath and feel your body relax immediately.

13 Tips for Relaxing Your Mind

22. Find your Zen.

Zen gardens represent the soothing elements of nature. Also known as meditation gardens, they were first used centuries ago by Buddhists. Today, miniature garden boxes help anyone reduce stress and anxiety by promoting mindfulness and inner peace.

23. Write in a journal.

When the world deals you one punch after another, give expressive writing a try. A University of Texas, Austin study found students who wrote about personally traumatic life events or trivial topics regularly for six months visited their campus health centers less often and used fewer pain relievers.

So, silence your phone, pick up your pen, and write out what’s bothering you to reduce stress and brighten your outlook.

24. Meditate.

Sales pro Mike Rogewitz says, «Thinking too much is what makes me a great sales professional. It’s also why I can easily get hung up on negative experiences.» To reduce stress, Rogewitz swears by mediation.

The meditation app Headspace makes it easy to plug in and get mindful for a few minutes every day. The result? Rogewitz explains, «Before meditation, I handled high-stress situations by leaving the office. Now, I can book a meeting room, plug into a 10-minute meditation, and walk out calm, collected, and ready to make more calls.»

25. Make a happy list.

Set a timer for four minutes, and list the good things in your life. By switching your thoughts from negative to positive, you can actually rewire the brain for a better, calmer reaction to future stress.

26. Be mindful.

Scientific studies from the University of Massachusetts suggest mindfulness reduces stress and builds inner strength reducing the impact of future stressors on health and happiness. Give this quick mindfulness practice a go:

27. Turn off notifications.

Slack, email, and text notifications are a way of modern life. But these constant reminders of the people and tasks that need our attention can lead to feelings of stress and anxiety. Take four minutes to snooze Slack, delete unused apps, and disable push notifications. You’ll feel lighter, less distracted, and more relaxed.

28. Purge your schedule.

A calendar packed with back-to-back meetings and social commitments is a one-way ticket to feeling overwhelmed and out of control. If your manager gives the O.K., delete all recurring meetings once a quarter. If they’re important, the scheduler will send a fresh invite. If not, you’ve just won back a valuable chunk of time.

29. Doodle.

Doodling helps you recall information and calms your mind by allowing you to intently focus on one thing. Studies show doodlers are also more likely to daydream. So, set a timer for four minutes and let your mind free to create, wonder, and dream.

30. Create a «to-don’t» list.

You know when something’s causing your blood pressure to rise. Instead of giving in to frustration or anger, distract your mind with a «to-don’t» list. Simply write down every reaction or habit you want to avoid in this moment, and wait for your feelings of annoyance to pass.

31. Listen to relaxing tunes.

A Stanford University study found listening to music changes brain function to the same extent as some medications. Native American, Celtic, Indian stringed-instruments, drums, and flutes are most effective at relaxing the mind.

Want to go for a one-two punch? Pair sounds of nature with light jazz or classical music.

32. Repeat a success mantra.

Simply repeating a mantra over a few minutes can help you feel less overwhelmed and more relaxed. Chant phrases like, «Breathe in, breathe out, move on,» or «I’ve survived all the difficult decisions of my past,» or create one that’s unique to you.

33. Breathe essential oils.

Smells can trigger memories, emotions, and even affect our nervous systems. When we catch a scent, the olfactory nerve sends signals to your brain, including the limbic system and amygdala, which regulate emotion, mood, and memory.

Lavender, lemon, bergamot, jasmine, and grapefruit are scents that promote relaxation, sleep, and well-being. So, next time you need to relax, grab some essential oils, a scented candle, or the real thing, and take a deep breath.

34. Pick up the phone.

Researchers have found people who experience a negative event with a friend present feel better about themselves and have lower levels of stress hormone cortisol.

Your best friend might not be in the meeting room when your boss asks why you didn’t hit your number this month, but they can offer support and encouragement when you pick up the phone on your way home.

35. Stay motivated.

HubSpot Director of Sales Dan Tyre recommends all salespeople keep a motivation board by their phones. He explains, «Whether they’re making their eighth or eighteenth call of the day, a motivation board is a good reminder why they’re picking up the phone again and again.»

Stop the endless phone scroll, and avoid turning to hours of television as an escape from a stressful day. Instead, relax with a few of these strategies, and give your mind and body a quick reboot. To learn more, read our tips for how to stop worrying.

Originally published Jan 2, 2019 5:24:00 PM, updated February 01 2019

How do you relax

Meditation for relaxation

Relaxation meditation, which typically involves cultivating calm by using an object of focus such as your breath or a visualization, is a proven tool to help manage and ease stress. And we have proof that it works! A 2018 study found that people who used Headspace for just 10 days reported an 11% decrease in stress; and after 30 days of using Headspace, they reported a 32% decrease in stress. Regular practice makes it easier to condition our bodies to find balance — that sweet spot between focus and relaxation.

Not every meditation technique is meant for relaxation, so how do you do meditation for relaxation?

Here’s an exercise to try, which uses deep breathing, body scanning, and awareness to calm the body and mind:

1. Focus on your breath. Find a quiet space and get comfortable. Begin by taking five deep breaths — in through the nose and out through the mouth. As you breathe in, think about taking in fresh air; as you breathe out, think about letting go of any stress in the body and mind. On the last exhalation, gently close the eyes.

2. Check In. Pause and take a few moments to settle into your body. Acknowledge your senses, noticing any sounds, smells, tastes; feel the weight of your body on the chair, or wherever you’re sitting.

3. Body scan. Scan your body from head to toe, observing any tension or discomfort. Scan a second time, observing which parts of the body feel relaxed. Take about 20 seconds for each scan. Notice any thoughts that arise without attempting to alter them. Note your underlying mood, becoming aware of what’s there without judgment.

4. Back to the breath. Return your attention to your breath. Breathe normally, simply observing the rising and falling sensation in your body. Focus on the quality of each breath. Is it deep? Shallow? Long or short? Fast or slow? Now, begin to silently count the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10. Then start again at 1. If thoughts bubble up or your mind starts to wander, don’t worry. Just guide your attention back to the breath.

5. Just sit. At the end of your breathwork, spend 20 to 30 seconds just sitting, allowing your mind to be free. It doesn’t matter whether you’re calm and focused or you have a lot of thoughts. Just let your mind simply be.

6. Prepare to finish. Finally, bring your awareness back to anything physical you may be experiencing. For example, your posture or where your feet make contact with the floor. Notice any sounds. Then, slowly open your eyes.

Try to recognize how your mind feels and then make an intention to carry those feelings of calm and relaxation into the rest of your day.

How to Calm Down

You likely already know that generalized anxiety and stress is pervasive problem in the world today. But are you aware of just how big of a problem it really is?

Take this statistic, for example: according to the National Institute of Mental Health (NIMH), approximately 19% of the U.S. population has experienced some form of anxiety disorder at least once in the last year. That’s close to 40 million adults.

In effect, this means that anxiety has become the most common mental health disorder in the country.

For some, statistics like these beg the questions, “How did this happen?” and, “What caused this?” And while these are certainly legitimate questions to ask, what we’ll be focusing on in this post is another question: “What can we do to make things better?”

Relaxation: An Answer to Chronic Anxiety

People are told to “relax” all the time, but what does the word relaxation really mean? And how do you feel more relaxed?

According to the Mayo Clinic “Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as heart disease and pain.»

Why Worry About Relaxation?

Relaxation is just one word, but it represents more than just untightening the muscles and clearing the mind.

Certainly, these are key elements, but it’s important to note that we can gain a tremendous amount from relaxation overall.

Understanding this starts with realizing that, when it comes to the challenges we face in our personal lives, everyone has had unique experiences and is facing their own struggles. As a result, relaxation will inevitably mean something different to everyone. The common factor is that relaxation is meant to reduce anxiety and stress, ultimately providing a number of key benefits for the mind, body, and soul.

For one person with insomnia, for example, relaxation may mean a way to get to sleep and stay asleep for at least 5 hours every night. For someone else who is fighting chronic pain, it may mean learning to cope with discomfort and deal with the corresponding emotional challenges. Or, perhaps someone who has recently gone through a difficult experience is struggling to regain their foothold in life and overcome their anxiety. For them, relaxation will be about learning to handle their stress better and restore their own sense of calmness and confidence.

Relaxing also helps with:

All of these reasons — and many more — are crucial reasons to cultivate relaxation in your own life.

Stress: The Opposite of Relaxation

To be able to relax, we first must understand what stress is, and how to avoid it.

What Is Stress?

Perhaps relaxation can best be explained by talking about its opposite: stress. If you want to know how to relax your mind, you’ve got to know what’s causing it not to be relaxed, right?

For most people, this is stress.

Stress is something that plagues millions of Americans every day. The medical review done by The National Institute of Mental Health defines stress as,

«how the brain and body respond to any demand. Any type of challenges — such as performance at work or school, a significant life change, or a traumatic event — can be stressful.”

Of course, stress isn’t always bad. Life’s ups and downs necessitate dealing with various types of stressful situations. Often, in life, many of the best things are achieved or realized by getting through a stressful situation intact and ultimately, rising above.

Real issues occur when we don’t know how to manage stress appropriately. Whether it’s necessary or unnecessary stress, many of us simply don’t have a plan for dealing with it.

You’ve probably felt what it’s like to mishandle stress before. Some people may turn to a substance such as alcohol or drugs when they get overly stressed. Others may overeat, overspend, or lash out at their friends or family. Still, others may spend the whole day in bed and avoid their responsibilities. In the end, these negative ways of dealing with stress will inevitably lead to more trouble and more stress.

A better solution is to learn how to relax.

Knowing how to relax your mind and how to relax your body is the ultimate key to unlocking ultimate stress relief. Before we explain the details, however, let’s look at some of the other relaxation benefits you can look forward to.

The Astounding Benefits of a Relaxed Mind

We’ve already covered reduced stress and anxiety as a core benefit of a relaxed mind. Here are the other top benefits of relaxation.

Better overall physical health

Most notably, a better handle on relaxation in your life can lead to better heart health. As heart disease is a leading killer of both men and women4, this means that relaxation is literally a matter of life and death. Relaxation helps heart health by stopping everyday stress from causing fight or flight symptoms: rapid heart rate, sweating, heavy breathing, etc.

Improved digestion

Many individuals who struggle with stress and don’t know how to relax also struggle with their digestion. Several digestion-related conditions can be improved with relaxation techniques such as meditation and mindfulness. For example, a recent study found that Crohn’s Disease symptoms improved after participation in a comprehensive mind-body relaxation program5.

Check out our resource page on conscientious chewing to learn more about how to improve digestion.

Sounder sleep

Improved sleep is something that many people desire and need. Millions of people around the world struggle with sleep, and full-blown insomnia has become more prevalent than ever. In fact, recent research from the University of Pennsylvania School of Medicine has revealed that approximately one-fourth of Americans develop insomnia every single year6.

By learning how to relax, however, better sleep could be yours.

A large element of sleep has to do with relaxation. You need to know how to relax your body and how to relax your mind. That’s because sleep can only be achieved when both the mind and body are ready. If your body is tense and jittery, it won’t be able to fall asleep. The same goes for your mind — if your thoughts are all over the place, you won’t be able to loosen up enough to fall asleep.

A great tool for better sleep through relaxation is called progressive muscle relaxation. This technique teaches you how to relax muscles and mind at the same time. To perform progressive muscle relaxation, lay in bed as you normally would before attempting to fall asleep. Then — starting at either your head or feet — progressively tighten and relax each muscle group.

Let our yoga professionals help you improve your sleep even more through the practice of yoga nidra.

More Developed Relationships

When you’re less distracted by constant worry and stress, you’ll have time to focus on what really matters in life. For most of us, this comes down to cultivating better relationships with the ones we love. Relaxation is even something that you can do with friends or family members. For example, try in-home meditation with your whole family.

Routine-Based Relaxation Techniques

So, how does one learn to relax better? The following relaxation techniques can be practiced regularly to cultivate improved relaxation.

Deep Breathing Exercises

Deep breathing is one of the best relaxation tools available, and the best news is: It’s available anytime, anywhere because your breath is always with you. Deep breathing exercises aim to help people breathe abdominally (from the abdomen) instead of breathing consistently shallowly. The latter is often linked with headaches, lack of sleep, tiredness, and unnecessary stress and anxiety.

Meditation

There are many iterations of meditation, but at its most basic level, all meditation involves intense focus on what is happening in the present moment. It is the training of concentration, the cultivation of heightened awareness, and the harnessing of thoughts and emotions. Most people who meditate regularly for relaxation do so for 10 minutes to an hour each day.

Busy schedule? There’s still a way to make time to meditate with Anahana Meditation On-Demand. It’s customized to your lifestyle, tailored to your goals, and there whenever you need it.

Yoga is an ancient practice that aims to link the mind with the body through movement, poses, and deep breathing. There are a plethora of yoga styles to choose from. But what most of them have in common is the goal of relaxing both the body and mind, putting both presences in sync with one another, and improving concentration and awareness as a result.

Mindfulness Practice

Mindfulness is the practice of focusing on the present moment instead of ruminating about the past or worrying about the future. Mindfulness practice is often carried out in tandem with yoga and meditation. However, you can practice mindfulness any time of the day — all day if you wish.

Relaxation: Frequently Asked Questions

How do you relax your mind?

You can relax your mind with mindfulness, meditation, or yoga. Choose the practice that’s right for you by weighing the situation or situations that are causing you not to feel relaxed. The object is to feel more relaxed!

For example, if you are stressed from a long and tiring work week, try yoga to learn how to relax muscles that are tense with progressive muscle relaxation. If, on the other hand, you are stressed because of an upcoming event that you’re worried about, try meditation to calm your mind in anticipation of the event.

How do you calm down anxiety?

Anxiety can creep in at any time. Often, however, it’s the result of thinking too much about the future or the past. By learning to focus on the present moment through mindfulness practice, you can instantly calm down anxiety.

How can I relax at home?

At home, you have many options for cultivating relaxation. Performing a meditation or yoga practice at home is a great place to begin. You can also try:

How do you destress your body?

If you want to know how to destress the body, try yoga. Yoga provides a myriad of amazing benefits, including better stress management, increased flexibility, and more developed muscle tone.

Progressive muscle relaxation is another excellent tool for relaxing the body. To try it, start at the top of the head and work your way down to the toes. Then, follow these steps.

How to relax your muscles with progressive muscle relaxation:

Note: This is a great technique for learning how to relax your jaw as well (when tensing the muscles of the face). A jaw that is too tense from stress can cause conditions such as called bruxism (teeth grinding) and TMJ disorder (a disorder of the temporomandibular joint). The latter is an especially painful and troublesome disorder that can negatively affect talking, eating, sleeping, and everyday life. In some cases, it may even require surgery.

How do I calm my nerves?

Nervous before a big performance or presentation? Getting ready to go on a date? First day on the job? Try this quick nerve-calming technique. It’s called square breathing or box breathing.

How to do square breathing:

Still feeling jumpy, overwhelmed, or unbalanced? Unwind your mind in just 25 minutes with professional help.

How do I shut my brain off to sleep?

To shut your brain off at night, try progressive muscle relaxation or square breathing (both techniques are outlined above).

Unlock a Relaxed, Stress-Free Mind With Help From an Anahana Meditation Coach

If stress consistently plagues you, there’s no time like the present to take action. Often, we think that expensive things, unique experiences, or new relationships are what we need to silence that nagging feeling of anxiety inside our minds. But the truth is — while none of these things are necessarily bad — it’s far more likely that you’ll benefit from tackling stress head-on.

Learning how to relax properly is a key component to dismantling the tension and anxiety that often lurks beneath the surface.

At Anahana, cultivating relaxation is what we do. Our trained yoga instructors, meditation teachers, and breathing experts are experts at helping you tap into the true sources of your stress and anxiety. Through deep breathing techniques, meditation, yoga, and mindfulness, these professionals can help train you in the art of relaxation. All services are unique and tailored to you. And if you’re busy? They can even be brought to you — meditation in your own space, on your own schedule.

Ready to begin? It just takes one moment to reach out and connect with your own personal Wellness Advisor. You’re already that much closer to living a long, happy, healthy life. Get started today.