How to Relax: 6 Science-Backed Habits for Stress Relief and a Healthier Life

Stress is more common than ever, affecting both mental and physical health. Research shows that anxiety disorders have increased globally, with rates rising from 3.7 percent in 1990 to 4.4 percent in 2021. Long-term stress has been linked to high blood pressure, weakened immunity, and a higher risk of anxiety and depression. The good news is that relaxation is not just a temporary escape. It is a physical response that can be trained through simple, science-backed habits.

When the body experiences stress, it releases cortisol, a hormone that helps in short bursts but can be harmful when levels stay high. Studies show that relaxation techniques can lower cortisol, improve mood, and reduce the risk of stress-related illness. Even spending 20 minutes in nature has been found to lower stress hormone levels and improve mental well-being.

Despite these benefits, many people struggle to relax. Whether it is a busy schedule, constant distractions, or feeling guilty about taking time for self-care, barriers to relaxation are common. The key is to start small and build habits that fit into daily life.

The following six relaxation techniques are backed by science and can help reduce stress while improving overall health.

Meditation is a helpful method for calming your mind and reducing stress. Practicing meditation regularly can lower stress hormones, improve focus, and enhance emotional well-being. For example, studies have shown that mindfulness meditation can reduce cortisol levels, the hormone associated with stress.

How Meditation Helps You Relax

Meditation encourages your brain to shift from a state of stress to a state of calm. Spending just 10 to 15 minutes a day meditating can help you feel more balanced and less overwhelmed. Benefits include:​

• Lower stress hormone levels and reduced inflammation
• Improved focus and emotional regulation
• Better sleep quality and overall mental well-being

Types of Meditation to Try

Different styles of meditation work for different people. Here are a few you might consider:

• Mindfulness Meditation: Focus on your breathing and stay present in the moment.
• Guided Meditation: Use apps like Calm and Headspace to follow along with structured sessions.​
• Mantra Meditation: Repeat a calming word or phrase to help maintain focus.

How to Get Started

• Find a quiet place where you won’t be interrupted.​
• Begin with just 5 minutes and gradually increase the time as you become more comfortable.​
• If your mind wanders, gently bring your attention back to your breath.​

Incorporating meditation into your daily routine can help your body manage stress more effectively and support overall well-being.

Yoga combines gentle movements, controlled breathing, and mindfulness to help reduce stress and promote relaxation. Regular practice can improve flexibility, strength, and mental focus, while also reducing stress on both the brain and body. Researchers have found that yoga can lower cortisol levels, support emotional regulation, and enhance overall well-being, making it a valuable tool for stress management.

How Yoga Helps You Relax 

Engaging in yoga encourages deep breathing and mindful movement, which can shift the body from a state of stress to one of calm. Many individuals find that even brief yoga sessions help them feel more balanced and less tense. Some key benefits include:

• Loosening tight muscles that hold tension
• Encouraging deeper breathing, which can promote relaxation
• Helping the body and mind feel more centered

Types of Yoga to Try

Various styles of yoga cater to different needs:

• Hatha Yoga – Focuses on gentle stretching and breathing exercises.
• Restorative Yoga – Uses props to support deep relaxation.
• Vinyasa Yoga – Involves flowing movements linked with breath for a more active session.

How to Get Started

• Find a quiet space where you can move comfortably.
• Begin with basic stretches or follow an online class.
• Focus on deep breathing as you move through each pose.

Incorporating yoga into your routine can help release built-up stress, making it easier to relax even during busy days.

Breathing is something we do without thinking, but certain breathing techniques can help lower stress and bring a sense of calm. Slow, controlled breathing can signal the nervous system to relax, making it easier to feel at ease. Many people use breathing exercises to help with anxiety, focus, and overall well-being.

How Breathing Exercises Help You Relax

Deep breathing can slow the heart rate, lower blood pressure, and reduce feelings of tension. Many find that even a few minutes of focused breathing can help them feel calmer. Benefits include:​

• Helping the body shift out of a stress response​
• Improving oxygen flow, which supports relaxation​
• Enhancing focus and emotional balance

Breathing Techniques to Try

• 4-7-8 Breathing: Inhale for four seconds, hold for seven seconds, and exhale for eight seconds to create a natural relaxation response.​
• Diaphragmatic Breathing: Breathe deeply into the belly rather than the chest to promote a sense of calm.​
• Box Breathing: Inhale, hold, exhale, and hold again for four seconds each, creating a steady rhythm that can ease stress.

How to Get Started

• Find a quiet place where you can sit or lie down comfortably.​
• Try just five minutes of deep breathing to start.​
• Focus on slow, steady breaths and adjust as needed.​

Adding breathing exercises to your routine can be a simple but powerful way to manage stress and support overall well-being.​

What you eat and how active you are can have a big impact on stress levels. Certain foods help regulate mood, while regular movement reduces tension and improves well-being. Making small adjustments to daily habits can make relaxation easier.

How Nutrition and Exercise Help You Relax

What you put into your body affects how you feel. Some nutrients support brain function and emotional balance, while others contribute to energy crashes and irritability. Regular physical activity lowers stress hormones and boosts endorphins, enhancing mood and overall well-being.

Nutrients That Support Relaxation

• Complex Carbohydrates: Whole grains like oatmeal and quinoa can increase serotonin levels, promoting calmness.
• Magnesium: Found in nuts, seeds, and dark leafy greens, this mineral helps regulate stress responses.
• Omega-3s: Fatty fish, flaxseeds, and walnuts contain nutrients that support brain health.
• Herbal Teas: Chamomile and green tea contain compounds that promote relaxation.

Ways to Add Movement to Your Day

• Go for a short walk to ease tension and clear your mind.
• Try stretching or yoga to release tight muscles.
• Do light strength training to help manage stress over time.

How to Get Started

• Include more whole foods like fruits, vegetables, and healthy fats in your meals.
• Set a goal to move for at least 20 to 30 minutes most days.
• Listen to your body and find activities that feel good.

Small changes in diet and movement can help the body manage stress more effectively, making relaxation easier in daily life.

5. Sleep: The Foundation of Relaxation

Quality sleep plays a key role in regulating stress hormones, supporting brain function, and improving emotional balance. Poor sleep can make it harder to handle daily challenges, while consistent rest helps the body and mind recover.

How Sleep Supports Relaxation

Getting enough rest allows the body to reset and repair. When sleep is disrupted, it can lead to higher stress levels and difficulty focusing. Some key benefits of good sleep include:

• Lower stress and improved emotional regulation
• Better concentration and cognitive function
• A stronger immune system and better overall health

Simple Ways to Improve Sleep

• Stick to a routine: Going to bed and waking up at the same time each day helps regulate sleep patterns.
• Limit screen time before bed: Blue light from phones and computers can make it harder to fall asleep.
• Create a calming environment: A cool, dark, and quiet bedroom supports better sleep.

How to Get Started

• Aim for seven to nine hours of sleep each night.
• Reduce caffeine and heavy meals in the evening.
• Try relaxation techniques like deep breathing or meditation before bed.

Making sleep a priority can help the body handle stress more effectively and improve overall well-being.

6. Time in Nature: A Simple Way to Reduce Stress

Spending time outside is a simple way to relax. Fresh air, natural light, and green spaces help lower stress, improve mood, and promote mental clarity. Even as little as 10 minutes outdoors can help the body shift from stress to a state of calm by providing a break from digital distractions and allowing the mind to reset.

Simple Ways to Spend More Time in Nature

• Take a short walk in a park or green space.
• Sit outside for a few minutes in the morning or during breaks.
• Try gardening or caring for plants at home.

How to Get Started

• Look for local parks or trails to visit.
• Start with just 10 to 20 minutes outside each day.
• Choose activities you enjoy, whether it’s walking, stretching, or simply sitting in fresh air.

Even small amounts of time in nature can help the body relax and improve overall well-being.

When to Seek Professional Help

While relaxation habits can support overall well-being, they may not be enough for everyone. If stress feels overwhelming, affects daily life, or leads to persistent anxiety, sleep issues, or mood changes, it may be time to seek help from a mental health professional. Signs that professional support may be beneficial include:

• Feeling constantly anxious, irritable, or emotionally drained
• Trouble sleeping, eating, or concentrating due to stress
• Avoiding responsibilities or withdrawing from activities and relationships

Therapists, counselors, and healthcare providers can offer personalized strategies and support to help manage stress in a way that works best for you. Seeking help is a sign of strength and an important step toward long-term well-being.

Final Thoughts: Make Relaxation a Daily Habit

Stress is a part of life, but learning how to relax can make it easier to manage. Small daily habits like meditation, yoga, deep breathing, healthy lifestyle choices, quality sleep, and time in nature help the body and mind recover. The key is to start simple and build a routine that works for you.

Making relaxation a priority is not just about feeling better in the moment. It supports long term mental and physical well being, helping you stay balanced and resilient through life’s challenges.

Looking for more ways to support your health? Explore our Mental Health & Well-Being section for more insights, subscribe to our newsletter for handpicked content, and stay connected with us on Facebook and Instagram.

This article is provided for informational purposes only and is not intended as medical advice. Healthy Living – Today may earn a small commission if you choose to purchase products through our affiliate links.