When stress builds up, our bodies can stay on high alert for longer than necessary. Muscles tighten, breathing becomes shallow, your heart races, and you may feel a lump in your throat or even break into sudden tears. Sleep can feel harder to come by and some people find themselves feeling guilty or undeserving of rest, even when their body and mind are calling out for it.
Ongoing stress can make slowing down feel unproductive or wrong, but moments of rest help your nervous system reset and reduce the strain that builds up over time. Giving yourself permission to rest supports both emotional and physical recovery.
Below are a few evidence-based relaxation strategies you can practise on your own that are simple and easy to fit into daily life.
1) Abdominal (Belly) Breathing
Abdominal breathing helps your body move out of “fight or flight” mode and signals safety to your nervous system.
How to get started:
Sit or lie comfortably.
Place one hand on your chest and the other on your belly.
Breathe in slowly through your nose, letting your belly rise.
Exhale gently through your mouth, noticing your belly fall.
Repeat for a few minutes, focusing on the rhythm of your breath.
2) Progressive Muscle Relaxation
Stress often shows up physically before we realise it mentally. Progressive Muscle Relaxation teaches your body the difference between tension and release.
How to get started:
Starting with your feet, gently tense the muscles for a few seconds.
Release and notice the feeling of letting go.
Move gradually upward through the body, starting with your legs and continuing through your abdomen, shoulders, hands, and face.
Breathe slowly as you move from one muscle group to the next.
This practice can be especially helpful in the evening or before sleep when the body needs help winding down.
3) Guided Imagery
Guided Imagery uses imagination to settle the nervous system. The mind responds strongly to mental images, especially those linked to safety and comfort.
How to get started:
Close your eyes and imagine a place where you feel calm or at ease.
Notice simple details such as light, temperature, and sounds.
Breathe slowly while staying with the image for a minute or two.
If your thoughts wonder, gently return to the image without judgment. The goal is not perfect concentration but gentle encouragement.
4) Spend Time in Nature
Spending time outside in green spaces benefits both your physical and mental wellbeing. Choose activities that suit your level of mobility such as a short walk in a park or even just sitting under a tree. Allow yourself to notice the sights, sounds, scents, and fresh air around you. Even brief moments in nature can give your nervous system a chance to reset.
5) 5-4-3-2-1 Grounding Exercise
This simple technique helps bring your focus back to the present moment, especially when your thoughts feel overwhelming.
How to get started:
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Grounding helps anchor your mind in the here and now and reduce racing thoughts.
6) Listen to Music
Music can connect you to your emotions and provide a pleasant distraction from stress.
How to get started:
Put on a song you enjoy.
You can dance, sing along, or just close your eyes and listen.
Try to notice details in the song, such as different instruments or a particular beat or rhythm.
Focus on the music and let other thoughts fade for a few minutes.
If you’d like, we’ve put together a playlist of songs to comfort, soothe, and brighten your day.
7) Take a Screen Break
Technology helps us stay connected, but too much screen time can make stress feel heavier.
How to get started:
Step away from your electronic devices, such as your phone and laptop, for a set period, even if it’s just an hour.
Turn off notifications if possible.
Use this time to practise one of the relaxation strategies above, go for a walk, read, or simply rest.
Even short breaks from screens can help your mind and body reset.
Making Relaxation Easier to Stick With
Relaxation works best when it becomes part of everyday life rather than something saved for moments of crisis.
Start small, even 2 to 5 minutes counts.
Practise when you’re relatively calm, not only when stress peaks.
Pair it with existing routines, like before bed or during a break.
Expect variability as some days it may feel easier than others. Consistency matters more than doing it “perfectly.”
Take It One Step at a Time
These strategies are skills, not quick fixes. Over time, practising them helps your nervous system become more flexible. You’ll find yourself settling more easily after stress and recovering more quickly from emotional strain.
If stress, anxiety, or sleep difficulties feel persistent or overwhelming despite trying these approaches, additional support can be helpful. For many people, though, learning to slow the body down is a powerful place to start. Take it one breath, one muscle group, and one image at a time.