Relaxation Techniques & Exercises
It’s 2025 and the scientific consensus is in: dedicated relaxation is an essential aspect of performing at your best both mentally and physically.
Life presents a delicate balance. Burning the candle at both ends between work, play, and training will catch up with you eventually.
Making relaxation a priority enhances cognitive function, promotes emotional well-being, and supports long-term physical health. In short, relaxation is no longer a luxury — it’s a necessity.
- How do I know if I need to relax?
- Methods of relaxation
- Relaxation exercises
- Relaxation techniques and tips for anxiety
- Supplements for relaxation
- What are Myvitamins Relax Gummies?
How do I know if I need to relax?
Signs that you need to prioritise relaxation are often both physical and mental, manifesting over different timescales.
Short-term indicators
Short-term signs of stress often feel immediate and acute. You might experience tension, headaches, frustration, trouble focusing, shallow breathing, or a racing mind. These symptoms often arise after a particularly stressful day or event.
Addressing them promptly can prevent escalation and restore balance quickly. While everyone experiences these from time to time, actively managing indicators is the best means of maintaining optimal performance and well-being.
Long-term indicators
Long-term indicators are more insidious. Persistent fatigue, chronic demotivation, trouble sleeping, digestive issues, and difficulty concentrating are often signs of chronic stress.
Over time, prolonged stress can lead to burnout, drastically impacting your mental health, immune system, and even your memory. Recognising symptoms is crucial.
Stress isn’t just a feeling — it triggers biological changes. Prolonged stress elevates cortisol levels, which can suppress your immune system, disrupt digestion, and even impair cognitive function.
Taking time to relax isn’t just about feeling calm; it’s about giving your body and mind a dedicated chance to reset and recover.
Methods of relaxation
Our stress system evolved for a very different age than the one we live in today.
In centuries gone by an overactive stress system kept you alive, protecting humans from predators and other physical risks, today it could kill you, but very slowly.
Over time, chronic stress places a heavy burden on the central nervous system (CNS), particularly the autonomic nervous system.
This system governs the body’s fight-or-flight and rest-and-digest responses. With prolonged stress, the autonomic nervous system can become imbalanced, leading to heightened sympathetic activity (fight-or-flight) and reduced parasympathetic activity (rest-and-digest).
The result? Anxiety, fatigue, and even long-term health issues like cardiovascular disease.
Relaxation techniques help restore this balance. Here are some of the most effective methods:
Physical relaxation
Physical relaxation focuses on reducing tension in the body.
Techniques like yoga, walking in nature, progressive muscle relaxation (PMR), and stretching directly address the physical manifestations of stress.
Progressive Muscle Relaxation (PMR): PMR involves systematically tensing and relaxing muscle groups to signal the CNS that it’s safe to relax. This lowers cortisol and stimulates the vagus nerve, promoting a calming parasympathetic response. 2
Yoga: Yoga combines physical movement with breath regulation, helping harmonise the body and mind. Its intensity can be adjusted to meet your needs whether you’re looking for gentle stretching or a more dynamic practice.3
Walking: Walking activates the brain's default mode network, encouraging creative thought and emotional processing. In a completely remarkable study out of Stanford (one of my favourites to tell in the pub) a short walk increased creativity by up to 60% when compared with a group that didn’t walk.4
How to relax your mind
It’s important to state that any of the above body relaxation exercises will also relax the mind although there is need for the distinction.
Relaxing your mind requires intentionality, especially in today’s chaotic, distraction-filled world.
Mindfulness
Mindfulness involves grounding yourself in the present moment and observing your thoughts without judgment.
Meditation and breathwork are excellent mindfulness practices that regulate the nervous system and quiet mental chatter.
Journaling
Writing down your thoughts and emotions is another effective strategy.
Journaling helps organise your mind, process complex feelings, and gain perspective.1
Wind-down routine
Establishing a daily wind-down routine can prevent stress from accumulating. This might include:
- Limiting screen time an hour before bed.
- Engaging in light reading, or even audiobooks.
- Practicing gratitude by reflecting on positive moments from your day.
These small, consistent habits build resilience against stress and help maintain mental balance.
Relaxation exercises
What is the 3-2-1 relaxation technique?
The 3-2-1 technique is simple yet effective. It’s a grounding exercise that focuses your senses to reduce anxiety.
Identify three things you can see. Notice two things you can touch. Acknowledge one thing you can hear.
This practice works by redirecting your attention from internal stressors to external, tangible stimuli, effectively calming the nervous system.
What is the 3-3-3 relaxation technique?
Similar to 3-2-1, the 3-3-3 technique focuses on physical grounding. Here’s how it works:
- Name three things you see.
- Move three parts of your body (e.g., wiggle your fingers, rotate your shoulders).
- Name three sounds you hear.
By engaging your senses and physical body, this technique disrupts anxious thought spirals, providing relief.6
What is the psychological sigh relaxation technique?
Popularised by famous Stanford Neuroscientist and content creator Dr Andrew Huberman. Psychological sigh is a simple and effective breathing technique designed to quickly reduce stress and promote relaxation.
It works by leveraging the body’s natural breathing reflex to offload excess carbon dioxide and reset your nervous system. Here’s how it works:
- Inhale deeply: Take a long, deep breath through your nose, filling your lungs completely.
- Second inhale: Just before exhaling, take a quick second inhale to fully expand your lungs.
- Exhale slowly: Exhale slowly and fully through your mouth, allowing your lungs to empty completely.
This technique is based on research showing that physiological sighing activates the parasympathetic nervous system, helping to calm your heart rate and reduce cortisol levels.
It’s an effective tool for moments of acute stress or when you need a quick mental reset.5
What is the box breathing relaxation technique?
Box breathing, also known as square breathing, is a structured breathing method used to calm the mind and body.
This technique is particularly popular among athletes, first responders, and military personnel for its ability to quickly regulate stress and enhance focus.
The process is straightforward:
- Inhale for 4 seconds: Slowly breathe in through your nose, counting to four.
- Hold for 4 seconds: Pause and hold your breath for a count of four.
- Exhale for 4 seconds: Breathe out through your mouth for another four seconds.
- Hold for 4 seconds: Pause again, holding your breath for four seconds before beginning the cycle again.
Box breathing works by activating the parasympathetic nervous system, which reduces the fight-or-flight response. It also helps regulate oxygen and carbon dioxide levels in the body, fostering a sense of calm and improving your ability to handle stress.
Regular practice of box breathing can enhance resilience and mental clarity over time.
Relaxation techniques and tips for anxiety
For those prone to anxiety, relaxation isn’t just a luxury—it’s a necessity. Some effective strategies include:
Breathwork: Slow, deep breathing can lower heart rate and reduce cortisol. Try box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) to calm your system.
Visualisation: Imagine a calming scene in vivid detail, such as a serene beach or forest. Visualisation helps transport your mind away from stress and into a peaceful state.
Physical exercise: Gentle activities like yoga or tai chi can alleviate anxiety by releasing endorphins and calming the CNS.
Hot or cold therapy: Now a global trend is hot or cold exposure traces its roots to Scandinavia areas and uses changes in temperature to regulate the CNS.
Supplements for relaxation
Supplements can support your relaxation efforts, but it should always be noted these aren’t a substitute for a well-balanced diet but can make a welcome complement to one delivering certain nutrients efficiently.
Here are a few worth considering:
Reishi Mushroom Gummies
Known as the “mushroom of immortality,” reishi has been linked to reduced stress, improved sleep quality, and healthy immune function.
Ashwagandha Gummies
Ashwagandha is an adaptogen which has links to regulating cortisol, promoting a balanced stress response.9
L-Theanine
A natural amino acid found in green tea, L-theanine promotes relaxation without causing drowsiness. Studies show it increases alpha brain wave activity, which is associated with a state of calm focus. L-theanine is particularly effective when combined with caffeine, as it can smooth out caffeine's stimulating effects, reducing jitteriness while enhancing alertness. It’s often used to manage stress, improve sleep quality, and support mental clarity.7
Magnesium Glycinate
Magnesium plays a key role in over 300 biochemical reactions in the body, including muscle relaxation and nervous system regulation. Magnesium glycinate is well-absorbed and less likely to cause digestive upset compared to other forms. Research suggests magnesium supplementation can reduce symptoms of anxiety and improve sleep quality, especially in individuals with deficiencies or high stress levels. It’s a great addition to an evening routine to promote calm and restfulness.8
What are Myvitamins Relax Gummies?
Myvitamins Relax Gummies are vegan, blackcurrant-flavored supplements designed to promote relaxation and stress relief.
They combine vitamin B6 for psychological function, vitamin E to protect cells from oxidative stress, and calming herbal extracts like chamomile, lemon balm, and L-theanine.
These gummies offer a convenient, plant-based way to support mental and emotional well-being and paired with a healthy lifestyle, can be valuable tools in your relaxation toolkit.
As with all supplements, consulting a healthcare professional ensures safe and effective use.
Take home message
Relaxation is no longer a luxury in today’s high-pressure world — it’s an essential pillar of health.
Whether it’s walking in nature, practicing mindfulness, or integrating supplements, there’s no shortage of techniques to help you unwind.
By listening to your body, prioritising self-care, and experimenting with different methods, you can cultivate a relaxation practice that supports your physical, mental, and emotional well-being.
Burnout might be inevitable if left unchecked, but with proactive care, you can keep stress in check and thrive.
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