if Struggling to relax?
I hear your sister.
Finding it hard to think of low-cost relaxation techniques you can do?
Don’t worry I’ve got you!
As someone who is regularly busy and easily stressed / anxious, I have a few tips up my sleeve when it comes to natural low-cost relaxation techniques.
For a lot of my life, I struggled with effectively managing my emotions and stress / anxiety symptoms. It was probably because I would make myself so busy that I just didn’t have time to unwind.
Well I felt like I didn’t anyway…
As a result, I’d often find myself working and pushing myself to the brink of burn-out until my body would give me no choice but to rest. Usually because I’d get sick or become bed bound.
Yep, thanks… but I guess it was usually my own fault.
Since Identifying these 9 relaxation techniques, I don’t experience this feeling anymore. I’m much more self-aware, better at listening to my body and stick to scheduled down time during my week.
I no longer feel guilty about it either.
These 9 relaxation techniques are a great no cost / low cost way to relax and unwind.
1) Meditation is a Great Relaxation Technique
Meditation is something that I regularly use to unwind, detach or start my day in a relaxed state. It’s also fantastic for reducing stress and anxiety.
Meditation a learned skill that is easy for anyone to pick up. All you need is patience, commitment and consistency.
One of the benefits of meditation is that it can be done at different locations and at different times in your day. You can also choose whether you want to meditate in the morning, before bed, at you work desk, lying down and even whilst walking.
If you’re interested in learning more about meditation, why it is great for our health and why is can be a great natural technique to relieve stress and anxiety, you can start with our mini email course: An Introductory Meditation Course for Beginners.
Register by entering your details below o the course modules can be sent to your inbox.
2) Deep Breathing
Deep breathing is an amazing relaxation technique for busy women. It is something you can do at anytime, anywhere.
One of the more common deep breathing strategies is the 4-7-8 breathing rule.
The 4-7-8 rule breaks down deep breathing into three memorable and easy steps.
- You breathe in deeply for 4 seconds (Breathe deeply into your belly, not your chest)
- Then hold your breath for 7 seconds and
- Breathe out for 8 seconds
You then continue to repeat this process until you can start to notice your body relaxing and returning to state of balance.
Read more about the powers of deep breathing here and how you can incorporate it into your daily routine.
3) Incorporate Mindfulness into Your Day
Similar to meditation, mindfulness involves bringing your attention to the present moment.
There are several ways to incorporate mindfulness into your day. You can be mindful whilst washing dishes, having a shower, walking to work, driving, hiking, running and more.
Mindfulness is a great natural relaxation technique because it gives you a moment to wind down and focus on the present rather than being consumed by worries of the past or future.
4) Have a Warm Bath or Shower (anything warm)
For me, having a bath and going to the sauna at least once a fortnight is a non-negotiable.
Both of these relaxation techniques truly help me to unwind at the end of my day.
Whilst in the bath or at the sauna, you can also stretch your body which is a great way release any built-up muscle tension from the week.
Our bodies have the tendency to store emotions in our joints and muscles. Therefore, it is important to stretch regularly to release this built-up tension.
If you don’t have a bath or access to a sauna, a hot shower is a great free alternative and offer similar benefits.
For most of us, warmth promotes feelings of relaxation and comfort. This is why doing something warm during your day / a few times a week is great for your health…and no your normal morning or evening shower doesn’t count.
Using warmth to your advantage can aid relaxation, especially when you’re busy or on a tight budget.
5) Cuddles With Your Partner
People often overlook the power of affection, love and comfort for relaxation.
For those of you who have partners, I’m sure you can relate to that amazing feeling you get when your partner wraps you up in his / her arms after a tough day at work.
There’s something extremely comforting about it.
A feeling like everything is going to be ok.
If you are feeling stressed or anxious, or need to find a relaxation outlet – why not spend more quality time with your partner cuddling.
If you’re thinking to yourself right now that you “don’t have a lot of extra time for snuggles”, I’m telling you now…
Even if you can just add 5 minutes of cuddles before you get out of bed in the morning or before you go to sleep each night, I promise it will help you and your partner will likely love it too.
6) Go for a Run or Walk in Nature
I don’t know about you guys, but I find nature to be one of the most soothing things. It’s also such as great relaxation technique, that is completely free.
Same with exercise!
Depending on where you live in the world, there are so many places you can go to a dose of nature.
You can go to one of your local parks, a national park, a botanical garden – honestly anywhere that has trees, flowers, birds or even flowing water.
The reason we often feel refreshed, rejuvenated and relaxed in nature is because of something called “negative ions”.
Despite their name, negative ions are great!
In addition to cleansing and purifying the air around us, the negative ions released by natural resources (eg. Running water, trees etc) are beneficial to our health.
According to Webmd, once negative ions reach our bloodstream, they are believed to produce biochemical reactions in the brain.
These reactions can increase levels of serotonin (the hormone that impacts our mood and feelings of happiness) and reduce depression, relieve stress and boost our energy throughout the day.
Exercise is also known for its stress relieving properties because it helps reduce stress hormones in our bodies such as adrenaline and cortisol.
It also stimulates the production of endorphins that make us feel awesome post exercise.
7) Spend Quality With Pets, Family or Friends
The proven impact of pets and animals in general, on our mental health and happiness is legit. The truth is, pets make us happier….
If you’re feeling stressed, anxious or are finding it hard to unwind, grab your favourite fluffy friend and give them some love.
By doing this, you’re also guaranteed some unconditional love back.
If you don’t have a fury friend, then spend some time with close friends or family.
Laughter is its own form of natural medicine and can also be an amazing stress relieving activity.
The great thing about pets, friends and family is that they also provide a distraction from what may be stressing you in your life.
You’ll need to deal with it eventually, but for now relaxing may better until you’re in the right head space or frame of mind to address the problem.
8) Watch a Movie / TV Series that You Love
This relaxation technique is not rocket science, but a great one nonetheless!
I don’t know about you, but sometimes after a busy day all I feel like doing is plonking on the couch and watching a soothing romance, drama or comedy.
Watching a movie is a great way to distract your mind temporarily by giving you time to detach from the thing stressing you, and instead tune in to something that you love.
Sure, Netflix and some other movie subscriptions cost money – but even if you don’t have access to those programs – most of us have at least one DVD lying around.
Alternatively, if you have nothing at home to watch, tune in to your local TV channels which usually play a movie on Friday and Saturday nights OR catch up a friend who does have some great movies.
Kill two birds with one stone by socialising with a friend and being able to unwind whilst watching a movie.
9) Listen, Dance or Sing Along to Your Favourite Music
Of all of the relaxation techniques mentioned in this article, this one is a classic. It’s crazy how good it can make you feel!
There’s nothing more that I love to do than singing along to my favourite song or music playlist.
Depending on your degree of confidence, you can sing or dance it in most places…
There’s the car, your bedroom, whilst showering, in the bath, whilst shopping. There’s no shame in singing along to your favourite tunes.
You can even get creative like this guy…
After all, we all do it!
And those who say they don’t are lying!! haha
If you don’t have a favourite kind of music, my favourite backup genre is classical music.
I know some people aren’t all that keen on classical, but for those who are interested in trying it I can 100% recommend.
There are some great classical playlists available on Youtube, Spotify and Apple music, so do a search and see if you come across anything that tickles your fancy.
You can also listen to relaxing music instrumentals which contain guitar, nature sounds, etc. These can be a great option to look into as well.
Which Relaxation Techniques are Best to Start With?
If you’re a busy woman like me, trying to work out which relaxation technique is going to give you the biggest bang for your buck can be tricky.
Especially if you have limited time in your day.
Personally, my #1 recommendation would be meditation.
Because with meditation you can knock off 3-4 of these relaxation techniques in one.
I’m an “achieve as much as I can with as little as possible investment” kind of girl.
How about you?
With meditation you get to incorporate deep breathing, mindfulness and listen to relaxing music all in one.
You can also tick off “keeping warm” if you wrap yourself in a blanket or doona (bed spread) like I often do.
If you haven’t done meditation before, you’re probably wondering “what’s the easiest way to learn?”
Don’t worry girlfriend, I’ve got you.
How to Meditate When You’re Busy?
Meditation doesn’t need to be complicated.
Once you get the basic concepts down you’re pretty much good to go and can do it on your lonesome.
The best way to learn how to meditate is to get guidance from someone who has been where you are, meditates regularly and knows what they’re doing – aka ME!!
At Finding Happiness, we offer an awesome meditation for beginners course for our clients called Journey to Calm.
In this course, you will learn everything you need to know about meditation. You’ll also gain an insight into other relaxation techniques such as self-care and natural remedies that can relieve stress and don’t demand a lot of time.
Making time for ourselves and filling our cups up, is just as important what we do for others.
Click here to start the Journey to Calm Course.
If you’re not ready to commit to the complete course, you do have another option – you can sign up for our free “lite” introductory version of the course below.
Now with this mini course, you’re not going to get as much value as you would from doing the complete course.
But, you’ll gain an insight into the basic concepts of meditation so you can decide if that’s something you want to do before jumping into the bigger course.
Get started by entering your details below.
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- How to Do Body Scan Meditation & 5 Ways it Benefits Your Health - May 1, 2020