Care for your body and mind should feel empowering, not like a chore. And everyone deserves the opportunity, not the smallest of a choice. Relaxation is for everyone. Whether you’re crushing your new fitness goals, just starting out, or know how to navigate through stressful weeks and unlock problems.
Stress is something we all face. It can affect how we move, sleep, think and connect with others. That’s why creating small, consistent relaxation habits can have such a powerful impact on your well-being.
And the best part? It helps lower cortisol levels in just a few minutes a day (stress hormones), giving the body and brain the opportunity to recharge. In this article, we will be working on simple, accessible relaxation exercises to help you calm your day down to the gym, at home, somewhere in the middle.
Why relaxation is important (and features)
We often consider “relaxation” to something of an option. rear The to-do list is complete. But in reality, stress management is essential to feeling good, staying motivated and leading to goals.
Zoning isn’t the only relaxation technique. They will actively move your body into a resting state and help you:
- It calms your heart rate and breathing
- Low cortisol (stress hormone)
- Relieves muscle tension
- Improves concentration and emotional resilience
It helps reset and refuel when even a few mindful minutes are needed to breathe deeply, stretch, and check in your body. When you make it a normal habit, you will probably find it easier to be present throughout your day and stay vital.
Accessible relaxation techniques can be tried anywhere
You don’t need to be a meditation expert or a veteran yogi to experience the benefits of relaxation.
These simple and effective techniques are available from anywhere. You can cool down after workouts, get caught up before bed, or take a mental break during the day. These tips will help you feel more grounded, less stressed and more coordinated with yourself.
Deep breathing
Deep breathing is one of the quickest ways to calm the nervous system and put the body in a rest state.
Slowly inhale through your nose, hold it a few times, and gently exhale from your mouth, which sends a signal to your brain that you are safe. Try counting your breath: inhale for a 4 count, hold 2 people, and exhale with 6 people. With just a few minutes of this mindful breath, it will help relieve tension and clarify your day.
It’s a great technique before a training session, after a long meeting, or whenever you feel stressed is creeping up.
Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation helps release physical tension through tensing and relax individual muscle groups. Start with the feet: gently tighten the muscles, hold them for about 5 seconds, and release them completely.
Move your body up and repeat the process with your legs, core, arms, shoulders, and even face. The goal is to bring awareness to the area where the tension is maintained, and torsion one muscle at a time.
PMR is especially useful when your body is carrying stress.
Guided images
Even if your body cannot physically escape, your mind may need a change in the landscape. Guided images tap your imagination to help you transport yourself to a place of spiritual peace.
Close your eyes and imagine a calm place. Maybe it’s a wave on the beach, a quiet forest trail, or the most cozy corner of your home.
Involve all your senses and think about what you are seeing, hearing, feeling, or smelling. This technique is a powerful way to soften your thoughts and reset your mood when you feel that life is a little too big.
A gentle stretch
Stretching isn’t just for warming up or cooling. It is also an effective way to release physical stress and reconnect with your body. Slow and intentional stretches like shoulder rolls, neck tilts, or gentle forward bends help you feel more grounded.
Breathe each movement deeply and slowly to maximize its calming effect. Whether you’ve been sitting for hours or have finished an amazing workout, a few minutes of stretching can restore ease and balance in your body and heart.
Body Scan
Body scans are quiet moments when you check in yourself. It’s your chance to realize how your body feels without the need to judge or fix anything.
Close your eyes and pay attention to your toes. Slowly scan each part of your body and observe tension and sensations as you go.
Are your shoulders tight? Is your jaw clenched? Simply realising it will help you release what you have. This is the perfect technique to practice first thing in the morning or to settle in bed at night.
meditation
Meditation may sound intimidating, but at its core it is simply an act of existence. Sit comfortably, close your eyes and breathe in.
When your mind wanders (and it will!), gently reclaim it without judging. You don’t need to meditate for an hour to see the benefits. It can bring calm and clarity even in just a few minutes.
Use it anytime, whether you’re between meetings or reset after your morning run.
Tips for building relaxation habits
Relaxation is the creation of calm, small moments that connect over time. No special equipment or perfect routines are required. All you have to do is slow down and show kindness to yourself.
Here’s how to make it a part of your daily life:
- Start small – There’s no need to squeeze an hour for relaxation. Even a two-minute intentional breathing or stretching can help reset the nervous system and feel more grounded. The key is simply to get started.
- Pair it with something familiar – Accumulating habits – Connecting new habits with those you already have – It’s easy to relax. Try some deep breaths while brushing your teeth, listen to calm tracks after your workout, or take a careful pause before bedtime.
- We aim for consistency, not perfect – One day may rush or get off track, but that’s fine. The goal is not to be perfect, but to keep showing up. Skipped days will not cancel your progress. Every time you go back to your practice, it’s still important.
- Try different techniques – Not all methods are clicked right away, and it’s completely normal. Everyone has a different nervous system and calms down what one person may not work for another. The key is to be open and curious. Probably deep breathing may feel calm one day, but a short body scan works better than the next.
- Celebrating a small victory – Have you finished your breathing session? Did you take 5 minutes after your fitness class? That’s important. These small moments may seem minor, but they lead to a huge change in how you feel over time. No matter how small, acknowledging your efforts will continue to build momentum and motivate you.
Don’t forget that sharing your experiences, asking questions, and encouraging others can turn your solo habits into meaningful parts of your fitness journey. We are here to grow together. That involves taking care of our minds as much as our bodies.
Common misconceptions (and how to overcome them)
Let’s become real. Salvation can sound a little vague or intimidating if it’s not part of your routine. If you’ve ever thought about it, This is not for me, You are not alone. But the truth is, relaxation is not about being a certain type of person.
Let’s break down some common myths:
“there is no time.”
This is one of the biggest blockers and we fully understand that. Life is busy. However, relaxation doesn’t have to mean sacrifice the huge chunks of your day.
A 2-5 minute purposeful breathing, stretching, or even a quiet reflex can help reduce stress and increase energy. Think of it as a reset button that you can press anytime.
“I’m not doing that right.”
Good news: There is no “right” way to relax. Some people enjoy guided meditation. Others prefer stretching and short walks.
If the technique helps you feel more secure, it’s working. It’s not about removing your mind completely, it’s about realizing how you’re feeling and giving yourself space to breathe.
“Relaxation isn’t for people like me.”
This is the truth: relaxation is for everyone. Whether you’re looking for a brand new, busy schedule for fitness, or just looking for something more calm on your day, these practices are tools, not tests. They are here to support you wherever you are on your wellness journey.
Make your day more calm with Chew
At Chuze Fitness, we believe that wellness is more than just a move. It’s about creating space for your mind and body to recharge, reset and flourish. By incorporating simple relaxation techniques into your daily routine, you can manage stress, improve focus, and make meaningful differences in how you feel more grounded.
Whether it’s a mindful breathing, a short body scan, or a guided image moment, these small practices can have a big impact. Support is always close by as you have a Chews community on your side.
Many members have found it helpful to add a few minutes of stretch after group fitness classes or to spend time getting caught up in the recovery lounge. Fitness isn’t the only gym membership for Chews. It’s about connecting, care, and finding a place you belong to.
source:
Better Health Channels. Breath to reduce stress. https://www.betterhealth.vic.gov.au/health/healthyliving/bringings-to-reduce-stress
Mayo Clinic. Stress management. https://www.mayoclinic.org/healthy-lifestyle/Stress-management/in-depth/stress/Art-20046037#:~:text=cortisol%2c%20.
University of Arizona. A grounding strategy to calm the nervous system. https://caps.arizona.edu/grounding#:~~:Text=slow%2C%20Controlled%20BRIESING%E2%80%94With%20A, Bringing%20A%20Sense%20of%20calm.
webmd. Progressive muscle relaxation in stress and insomnia. https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia
