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Well-being / Relaxation / Focus
March 5, 2025
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3
min read
Our Top Five Relaxation Techniques for Active Minds
But there’s good news: incorporating relaxation techniques into our daily routines can help calm the mind and promote a sense of well-being. Here are five effective techniques specifically designed for busy minds.
1. Mindful Breathing
Research shows that mindful breathing can significantly lower stress levels and improve overall mental health (Bishop et al., 2004). It’s a simple yet powerful technique that can be practiced anywhere, at any time. By focusing your attention on your breath, you can ground yourself in the present moment and reduce the chaos of the world around you.
How to Practice:
- Find a comfortable, seated position.
- Close your eyes and take a deep breath in through your nose, allowing your abdomen to expand.
- Hold your breath for a few counts and then exhale slowly through your mouth, releasing any tension.
- Continue this pattern for several minutes, focusing solely on the sensation of your breath entering and leaving your body.
For more guided breathing exercises, consider using The Humane Space app, which offers tailored breathing techniques to help you relax.
2. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) involves systematically tensing and then relaxing different muscle groups throughout the body. This technique not only reduces physical tension but also promotes mental calmness. Research indicates that PMR can help individuals reduce stress, enhance relaxation states, improve sleep quality, and boost overall well-being (Toussaint, et. al., 2021).
How to Practice:
- Start by finding a quiet place to comfortably sit or lie down.
- Begin with your feet. Tense the muscles for a count of five, then release.
- Move up your body, tensing and relaxing each muscle group individually, including your calves, thighs, abdomen, arms, and face.
Pay attention to the contrast between tension and relaxation as you progress through each area of your body.
3. Guided Visualization
Guided visualization is the therapeutic process of imagining a positive or peaceful mental picture or experience. This practice can help transport your mind away from stressors and foster a sense of calm and tranquility. Research has shown many benefits from the use of guided visualization. It can relieve pain, alleviate stress, reduce anxiety, decrease depression symptoms, improve sleep quality, and calm nausea (Beizaee et al. 2018, Giacobbi et al. 2015, Toussaint, et. al., 2021).
How to Practice:
- Find a comfortable position in a quiet environment.
- Close your eyes and take a few deep breaths.
- Imagine a peaceful place, such as a beach, forest, or garden.
- Visualize the details: the colors, sounds, smells, and feelings associated with that place.
- Spend several minutes immersed in this imagery, allowing your mind to rest.
From forest paths to tranquil beaches and even historical gardens, The Humane Space app offers an extensive list of guided visualizations that can help you explore peaceful settings anytime you need a mental escape.
4. Nature Immersion
Spending time in nature is a highly effective way to reduce stress and improve mental clarity. Whether it’s a walk in the park or a hike in the woods, immersing yourself in nature can help calm busy minds. A study in Environmental Science & Technology found that spending time in natural settings significantly improves mood and reduces feelings of stress (Berman et al., 2012). Spending time walking in nature is so effective that researchers recently found a positive association with lower healthcare costs (Stillman, 2024).
How to Practice:
- Take a break from your daily routine and head outside. Take a walk or just sit and relax.
- Engage your senses as you observe your surroundings: listen to the birds, feel the breeze, and notice the colors of nature.
Ready to start walking? The Humane Space app has a library of guided Awe Walk experiences designed to help you connect to nature and experience the wonder of your surroundings.
5. Journaling
Journaling is a powerful tool for processing thoughts and emotions, which can help clear the mind and promote relaxation. Research indicates that expressive writing can lead to improvements in mental health and well-being (Pennebaker and Chung, 2011). Writing about your experiences can provide a sense of release and perspective, allowing you to better manage stress.
How to Practice:
- Set aside 10-15 minutes at the end of each day to write in a journal.
- Focus on your thoughts, feelings, and any stressors you encountered.
- Consider writing down things you’re grateful for or moments that brought you joy.
- Allow yourself to write freely without worrying about grammar or structure.
Conclusion
Incorporating these relaxation techniques into your daily routine can help busy minds find peace amidst the chaos of everyday life. Whether you choose to practice mindful breathing, guided visualization, or nature immersion, each technique offers unique benefits that can enhance your overall well-being.
Ready to explore some of these relaxation techniques more deeply? Download The Humane Space to access guided exercises and tools designed specifically to help busy minds unwind and relax (here for iOS or here for Android).
Berman, Marc G et al. “The cognitive benefits of interacting with nature.” Psychological Science vol. 19,12 (2008). https://pubmed.ncbi.nlm.nih.gov/19121124/.
Beizaee, Y., Rejeh, N., Heravi-Karimooi, M., Tadrisi, S. D., Griffiths, P., and Vaismoradi, M. (2018). The effect of guided imagery on anxiety, depression and vital signs in patients on hemodialysis. Complementary therapies in clinical practice, 33, 184–190. https://doi.org/10.1016/j.ctcp.2018.10.008.
Bishop, Scott R., Mark Lau, et al. "Mindfulness: A Proposed Operational Definition." Clinical Psychology: Science and Practice, 11(3), 230-241 (2004). https://doi.org/10.1093/clipsy.bph077.
Giacobbi, P. R., Jr, Stabler, M. E., Stewart, J., Jaeschke, A. M., Siebert, J. L., and Kelley, G. A. (2015). Guided Imagery for Arthritis and Other Rheumatic Diseases: A Systematic Review of Randomized Controlled Trials. Pain management nursing: official journal of the American Society of Pain Management Nurses, 16(5), 792–803. https://doi.org/10.1016/j.pmn.2015.01.003.
Pennebaker, James W., and Cindy K. Chung. “Expressive Writing: Connections to Physical and Mental Health.” The Oxford Handbook of Health Psychology, Oxford Library of Psychology (2011; online edn, Oxford Academic, 18 Sept. 2012) https://doi.org/10.1093/oxfordhb/9780195342819.013.0018.
Stillman, Jessica. "Scientists Worked Out Exactly How Much You Save in Health Care Costs By Spending Time in Nature." Inc., 2 Dec. 2024, www.inc.com/jessica-stillman/scientists-worked-out-exactly-how-much-you-save-in-health-care-costs-by-spending-time-in-nature/91032652.
Toussaint, Loren, et al. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-based complementary and alternative medicine : eCAM vol. 2021 5924040 (2021). https://pmc.ncbi.nlm.nih.gov/articles/PMC8272667/.
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