Active relaxation techniques

Given the high stress levels in our society and constant overstimulation, most of us benefit not only from relaxing activities but also from active relaxation exercises. These exercises help activate the parasympathetic nervous system (responsible for rest and recovery) and calm the sympathetic nervous system (responsible for the fight-or-flight response), restoring balance in the autonomic nervous system. In this post, we cover three effective active relaxation techniques: yoga, meditation, and mindfulness — described in enough detail that you can start right away.

Yoga

Yoga combines physical poses with breathing exercises and meditation to reduce stress and calm both body and mind. It improves flexibility, strength, and balance, and promotes a sense of calm and wellbeing.

Benefits of yoga

• Reduces stress: Yoga helps lower the stress hormone cortisol and promotes relaxation.
• Improved flexibility and strength: The various poses help strengthen your body and increase your flexibility.
• Better breathing: Breathing exercises in yoga help regulate your breath and improve lung capacity.

How to get started with yoga

• Take a class: If you're new to yoga, taking a class with a certified instructor is a great way to learn proper techniques and poses.
• Practise at home: There are countless online yoga classes you can follow at home. Try doing 15–30 minutes of yoga daily.
• Focus on your breath: While practising yoga, keep your attention on your breathing. This helps calm your mind and relax your body.

Meditation

Meditation is a powerful technique that helps calm the mind, improve concentration, and develop effective coping strategies. It teaches you to live in the present moment and observe your thoughts and feelings without judgment, which helps reduce stress.

Benefits of meditation

• Calms the mind: Meditation helps quiet the mind and reduce stress.
• Improved concentration: Regular meditation can improve your concentration and focus.
• Emotional balance: Meditation helps regulate your emotions and promotes a sense of inner calm.

How to get started with meditation

• Create a quiet space: Find a quiet spot where you won't be disturbed — a dedicated room, a corner of your home, or somewhere in nature.
• Sit comfortably: Sit in a comfortable position with your back straight and your hands relaxed in your lap.
• Focus on your breathing: Close your eyes and focus on your breath. Breathe in deeply through your nose and slowly out through your mouth.
• Start small: Begin with 5–10 minutes a day and gradually build up to 20–30 minutes.

Mindfulness

Mindfulness is a form of meditation that teaches you to be fully present in the moment. It helps you become aware of your thoughts, feelings, and physical sensations without judgment. By practising mindfulness, you can lower your stress levels and improve your overall wellbeing.

Benefits of mindfulness

• Living in the moment: Mindfulness helps you enjoy the present and avoid getting caught up in worries about the future or regrets about the past.
• Reduces stress: By becoming aware of your thoughts and feelings, you can reduce stress and cope better with difficult situations.
• Improved emotional health: Mindfulness can help reduce anxiety and depression and improve your overall mood.

How to get started with mindfulness

• Daily practice: Set aside 10–20 minutes each day for mindfulness — in the morning, during your lunch break, or before bed.
• Be aware of your breathing: Focus on your breath and notice the sensations as you inhale and exhale.
• Observe without judgment: Notice your thoughts and feelings without judging them. Accept them as they are, without trying to change anything.
• Apply mindfulness to everyday activities: Try bringing mindfulness into daily tasks like walking, eating, or even washing the dishes. Focus fully on the activity and be aware of each action.

Breathing exercises and heart coherence

Conscious breathing is one of the most effective ways to activate the parasympathetic system. Deep, calm breathing increases heart rate variability and builds greater resilience to stress. Learning breathing techniques can therefore be an important pillar in managing chronic stress. Read more about breathing techniques.

How to get started with breathing exercises

• Belly breathing: Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Breathe in deeply through your nose and feel your belly rise. Slowly breathe out through your mouth and feel your belly fall.
• 4-7-8 technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Repeat 4 times.
• Heart coherence: Breathe in calmly for 5 seconds and out for 5 seconds. Continue for 5 minutes, focusing on a positive feeling as you breathe.

Spending time in nature

Time in nature has a calming effect and can reduce stress and anxiety. Fresh air and natural surroundings help you relax and clear your mind.

Benefits of time in nature

• Lowers stress: Time in nature can help reduce stress hormones and promote a sense of calm.
• Improves mood: Natural environments can lift your mood and increase feelings of happiness and wellbeing.
• Boosts energy: Time outdoors can raise your energy levels and refresh your mind.

How to get started spending time in nature

• Take a daily walk in a park or natural area, even if it's just for 20–30 minutes.
• Try outdoor activities like gardening or exercising outside to spend more time in nature.
• Plan regular outings to natural settings like forests, beaches, or mountains for a full reset.

Conclusion

Active relaxation techniques like yoga, meditation, mindfulness, and breathing exercises are effective ways to reduce stress and improve your overall wellbeing. By taking time for these techniques each day, you can calm your mind and body, lower your stress levels, and create a sense of balance and peace. Time in nature can add an extra layer of calm and support better stress management. Take a daily walk in a park or natural area — even just 20–30 minutes makes a difference. Try activities like gardening or outdoor exercise to bring more nature into your life.

Start integrating these relaxation exercises into your daily routine today and notice the difference in your overall wellbeing. Good luck on your path to more relaxation and wellness!