8 Expert-Backed Relaxation Techniques For When Life Gets Stressful

In a world where our days are filled to the brim with stimuli, stress is an unavoidable part of the experience. The good news is that stress isn't always the bad guy (it actually helps us sometimes), and when we have a relaxation technique or two under our belts, we have a much better chance of quickly calming down.

According to an article published in the Journal of Holistic Nursing1, relaxation, in its simplest form, means "to loosen again." 

Learning how to curb stress responses before or when they happen can improve your quality of life. The key is turning relaxation into a practice. "Relaxation techniques only calm the brain when you do them consistently, and that means taking 10 minutes or more every day to intentionally practice them," says Capanna-Hodge.

Here are eight relaxation techniques supported by experts.

Because our brains process stressors differently from other people's brains, there is no one-technique-fits-all approach. Instead, Michaelides suggests entering the process of practicing relaxation with a growth mindset and figuring out which ones land for you:

When you're stressed, your heart rate speeds up and your breathing quickens. This limits the amount of oxygen the rest of our organs2 receive. Research shows that consciously changing the way you breathe can send a signal to the parasympathetic nervous system and trigger relaxation3, slowing the heart rate and improving blood flow to the rest of the body.

Brown notes, "If [you're] uncomfortable with silence or being still, [you] probably shouldn't choose meditation or any kind of technique where noise isn't involved."

The slower, the better is a good rule of thumb. Restorative yoga, dance, and mobility training are a few of many somatic movements that release the tension in your body.

When you're stressed, the body produces higher levels of cortisol. While it's unclear how effective a one-and-done massage session is, a scientific review in the journal Evidence Based Complementary Alternative Medicine5 found that repeated visits with a massage therapist may help lower cortisol levels, lower blood pressure, and loosen tension in the body.

A change in surroundings when things feel dim can make a world of difference. There are a lot of theories out there about why being outdoors feels so restorative, including: because our ancestors evolved in the wild, we have a natural inclination to connect with nature. Whatever the reason, many6 studies7 have found that immersing ourselves in the natural world can help melt away cortisol levels, worries, and unhelpful thought patterns.

Part of soothing stress involves making sure we feel safe. As adults, it can feel like we're carrying the weight of the world at times. Brown has found that encouraging her clients to add art and coloring books to their lists of relaxation techniques has given them "a mental escape from adult responsibilities or pressures of their roles." It's freeing to let go, engage a different part of the brain, and connect with our inner child.

Research has shown that singing in a choir can lower cortisol and improve mood8 in certain populations. You don't need to have professional singing experience for this to work for you. Singing in a low-stress environment, like in your car or in the shower, can provide a similar release. Simply listening to calming music and soundscapes9 also seems to make it easier for some people to return to their baseline. 

Practicing gratitude activates the part of the brain that recognizes pleasure and connects to systems in our body that promote stress relief (like heart rate). Make it a habit by journaling on the things you're grateful for each morning or evening.

Some other physical tools that can help you manage your stress include herbal supplements like ashwagandha, a luxurious personal care product that brings you back to your senses, or a spiritual card deck that allows you to release control.* With these tools and techniques on hand, the next time a stressful period comes along, you'll be ready for it.