From the moment you wake up to the minute your head hits the pillow, your mind is processing, planning, and pushing. Modern life rarely gives you permission to slow down—and over time, that constant demand takes a toll.

Whether it's trouble sleeping, tense shoulders, or a mind that won't stop racing, these are signs your body and nervous system are under stress. The good news? You don’t need a full-day retreat to reset. Backed by science, even small daily actions can make a big difference in how you feel—mentally and physically.

In honor of National Relaxation Day, here are 7 evidence-based techniques that can help you relax your mind, ease muscle tension, and support a calmer, more resilient body.

 

1. Activate Your Parasympathetic Nervous System with Deep Breathing

Your nervous system has two modes: sympathetic (“fight or flight”) and parasympathetic (“rest and digest”). Chronic stress keeps your body stuck in overdrive.

Deep, slow breathing is one of the fastest ways to shift your body into relaxation mode.

Try This:

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 6–8 seconds

Repeat for 2–3 minutes.

Studies show that slow breathing increases parasympathetic activity and reduces cortisol levels.

 

2. Practice Progressive Muscle Relaxation (PMR)

Tension hides in your body—even when you’re not aware of it. PMR involves tensing and releasing specific muscle groups to signal your nervous system to calm down. PMR has shown positive effects in lowering anxiety and improving sleep in clinical studies.

Benefits of PMR:

• Reduces muscle cramps and tightness
• Helps with sleep onset
• Supports awareness of physical stress cues

 

3. Spend Time in Nature or Use Nature Sounds

Just 20 minutes outdoors can lower your stress hormones. And if you're stuck indoors? Studies show nature sounds (like ocean waves or rustling leaves) have a calming effect on the autonomic nervous system.

Quick Tip:

• Use nature sound playlists during work breaks or before sleep
• Try walking in a park or sitting near greenery daily

 

 

4. Support Your Body with Magnesium

You can't relax well if your body is missing what it needs to unwind.

Up to 50% of U.S. adults may have magnesium deficiency, which can show up as:

• Muscle tension or cramps
• Restless sleep
• Irritability or feeling overstimulated

Magnesium plays a critical role in nerve signaling, muscle relaxation, and calming the brain’s excitatory activity.

Consider:

• Eating magnesium-rich foods (like spinach, almonds, or pumpkin seeds)
• Trying a magnesium supplement like Mulittea Liquid Magnesium Glycinate Drops and Mulittea Magnesium Glycinate Capsules for daily support

Curious about magnesium for sleep or how long for magnesium to work? It may take 1–2 weeks of consistent use to feel its full calming benefits.

 

5. Try Guided Meditation or Body Scanning

Meditation isn’t just about “emptying your mind”—it's about gently directing your attention. Body scanning, a form of mindfulness meditation, involves noticing and releasing physical tension. Research shows regular meditation can increase gray matter in brain regions tied to emotional regulation.

Where to Start:

• Use meditation apps
• Try 5–10 minutes before bed or during breaks

 

6. Use Heat to Encourage Physical and Mental Release

Warmth soothes your nervous system. A hot shower, bath, or even a heated neck wrap can signal your body it's time to unwind.

Ways to Use Heat:

• Epsom salt bath before bed (also adds magnesium)
• Heating pad on tense muscles
• Warm herbal tea for comfort and hydration

 

7. Establish a Wind-Down Routine at Night

One of the best things you can do for relaxation is prepare your body and brain for sleep. A nightly ritual tells your system it's time to switch gears.

Routine Example:

1. Dim lights an hour before bed
2. Avoid screens or use blue light filters
3. Sip a magnesium drink or herbal tea
4. Read, journal, or listen to calm music
5. Sleep in a cool, dark room

Lack of routine is one of the most overlooked causes of poor sleep quality. Prioritizing rhythm can improve your sleep and overall resilience.

 

Final Thoughts: Relaxation Isn’t a Luxury—It’s a Health Strategy

Relaxation doesn’t mean doing nothing. It means creating space for your body and brain to reset, recover, and perform better. Whether you're breathing deeply, taking magnesium, or walking through the trees, each step you take toward calm is a step toward well-being.

This National Relaxation Day, choose one new ritual to build into your life. You deserve it—and your nervous system will thank you.