Relaxation Exercises & Techniques to Reduce Stress
Caring for your body and mind should feel empowering, not like a chore, and everyone deserves that opportunity, not just a select few. Relaxation is for everyone. Whether you’re crushing a new fitness goal, just starting out, or navigating a stressful week, knowing how to unwind matters.
Stress is something we all face. It can affect how we move, sleep, think, and connect with others. That’s why building small, consistent relaxation habits can have such a powerful impact on your well-being.
And the best part? Just a few intentional minutes a day can help lower cortisol levels (that’s your stress hormone) and give your body and brain a chance to recharge. In this article, we’ll walk through some simple, accessible relaxation exercises to bring more calm into your day, whether you’re at the gym, at home, or somewhere in between.
Why Relaxation Matters (and Works)
We often think of “relaxation” as something optional—something to get to after the to-do list is done. But in reality, stress management is essential for feeling good, staying motivated, and staying connected to your goals.
Relaxation techniques aren’t just about zoning out. They actively shift your body into a state of rest, helping to:
- Calm your heart rate and breathing
- Lower cortisol (the stress hormone)
- Ease tension in your muscles
- Improve focus and emotional resilience
When you take even a few mindful minutes to breathe deeply, stretch, or check in with your body, you’re helping it reset and refuel. When you make it a regular habit, you’ll likely find that it’s easier to stay present and energized throughout your day.
Accessible Relaxation Techniques You Can Try Anywhere
You don’t need to be a meditation expert or seasoned yogi to experience the benefits of relaxation.
You can take advantage of these simple, effective techniques from just about anywhere: cooling down after a workout, winding down before bed, or taking a mental break during the day. These tips can help you feel more grounded, less stressed, and more in-tune with yourself.
Deep Breathing
Deep breathing is one of the quickest ways to calm your nervous system and bring your body into a state of rest.
By inhaling slowly through your nose, holding for a couple of counts, and exhaling gently through your mouth, you send a signal to your brain that you’re safe. Try counting your breath: inhale for four counts, hold for two, and exhale for six. Just a few minutes of this mindful breathing can help ease tension and bring clarity to your day.
It’s a great go-to technique before a workout, after a long meeting, or whenever you feel stress creeping in.
Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation helps release physical tension by tensing and then relaxing individual muscle groups. Start with your feet: gently tighten the muscles, hold for about five seconds, then fully release.
Move up your body, repeating the process with your legs, core, arms, shoulders, and even your face. The goal is to bring awareness to areas holding tension and to let go of that tightness one muscle at a time.
PMR is especially helpful for when your body might be carrying stress you don’t even realize.
Guided Imagery
Sometimes your mind needs a change of scenery, even if your body can’t physically get away. Guided imagery taps into your imagination to help you mentally transport yourself somewhere peaceful.
Close your eyes and picture a calming place: maybe it’s waves on a beach, the quiet forest trail, or the coziest corner of your home.
Engage all your senses, and consider what you see, hear, feel, or smell. This technique is a powerful way to soothe your thoughts and reset your mood when life feels a little too loud.
Gentle Stretching
Stretching isn’t just for warming up or cooling down—it’s also an effective way to release physical stress and reconnect with your body. Slow, intentional stretches like shoulder rolls, neck tilts, or gentle forward bends can help you feel more grounded.
Pair each movement with deep, slow breaths to maximize the calming effects. Whether you’ve been sitting for hours or you just finished a great workout, a few minutes of stretching can restore ease and balance in your body and mind.
Body Scanning
A body scan is a quiet moment to check in with yourself. It’s a chance to notice how your body feels, without judgment or the need to fix anything.
Close your eyes and bring your attention to your toes. Slowly scan upward through each part of your body, observing any tension or sensations as you go.
Are your shoulders tight? Is your jaw clenched? Simply noticing can help release what you’re holding onto. This is a great technique to practice first thing in the morning or as you settle into bed at night.
Meditation
Meditation can sound intimidating, but at its core, it’s simply the act of being present. Sit comfortably, close your eyes, and bring your focus to your breath.
When your mind wanders (and it will!), gently guide it back without judgment. You don’t need to meditate for an hour to feel the benefits; even a few minutes can bring calm and clarity.
Use it anytime you need a moment of stillness, whether you’re in between meetings or resetting after your morning run.
Tips for Building a Relaxation Habit
Relaxation is about creating small moments of calm that add up over time. You don’t need special equipment or a perfect routine, just a willingness to slow down and show yourself some kindness.
Here’s how to make it part of your everyday life:
- Start small – You don’t need to carve out a full hour for relaxation. Even two minutes of intentional breathing or stretching can reset your nervous system and help you feel more grounded. The key is simply to start.
- Pair it with something familiar – Habit stacking—linking a new habit with one you already have—makes relaxation easier to stick with. Try a few deep breaths while brushing your teeth, listen to a calming track after your workout, or take a mindful pause before bedtime.
- Aim for consistency, not perfection – Some days might feel rushed or off track, and that’s okay. The goal isn’t to be perfect—it’s to keep showing up. A skipped day doesn’t undo your progress; every time you come back to your practice, it still counts.
- Try different techniques – Not every method will click right away, and that’s totally normal. Everyone’s nervous system is different, and what soothes one person might not work for another. The key is to stay open and curious. Maybe deep breathing feels calming one day, while a short body scan works better the next.
- Celebrate small wins – Finished a breathing session? Took five quiet minutes after a fitness class? That counts. These little moments may seem minor in the moment, but they add up to big shifts in how you feel over time. Acknowledging your efforts, no matter how small, builds momentum and keeps you motivated to keep going.
Remember, sharing your experience, asking questions, or simply encouraging others can turn a solo habit into a meaningful part of your fitness journey. We’re here to grow together, and that includes taking care of our minds as much as our bodies.
Common Misconceptions (and How to Overcome Them)
Let’s be real—relaxation can sound a little vague or even intimidating if it’s not already part of your routine. If you’ve ever thought, this just isn’t for me, you’re not alone. But the truth is, relaxation isn’t about being a certain type of person.
Let’s break down a few common myths:
“I don’t have time.”
This is one of the biggest blockers—and we totally get it. Life is busy. But relaxation doesn’t have to mean sacrificing a huge chunk of your day.
Even two to five minutes of intentional breathing, stretching, or quiet reflection can help lower stress and boost your energy. Think of it as a reset button you can hit any time.
“I’m not doing it right.”
Good news: there’s no “right” way to relax. Some people enjoy guided meditations. Others prefer stretching or a short walk.
If a technique helps you feel more at ease, then it’s working. It’s not about clearing your mind completely, it’s about noticing how you feel and giving yourself space to breathe.
“Relaxation isn’t for people like me.”
Here’s the truth: relaxation is for everyone. Whether you’re brand new to fitness, balancing a hectic schedule, or just looking for more calm in your day, these practices are tools, not tests. They’re here to support you, wherever you’re at in your wellness journey.
Welcome More Calm Into Your Day with Chuze
At Chuze Fitness, we believe wellness is about more than just movement—it’s about creating space for your mind and body to recharge, reset, and thrive. Incorporating simple relaxation techniques into your daily routine can make a meaningful difference in how you manage stress, improve focus, and feel more grounded.
Whether it’s through mindful breathing, a short body scan, or a moment of guided imagery, these small practices can make a big impact. With your Chuze community by your side, support is always close by.
Many members find that adding a few minutes of stretching after a group fitness class or taking time to unwind in our recovery lounge helps them carry that sense of calm into the rest of their day. A gym membership at Chuze isn’t just about fitness; it’s about finding connection, care, and a place where you belong.
Sources:
Better Health Channel. Breathing to reduce stress. https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
Mayo Clinic. Stress Management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037#:~:text=Cortisol%2C%20the%20primary%20stress%20hormone,fight%2Dor%2Dflight%20situation.
The University of Arizona. Grounding Strategies to Calm Your Nervous System. https://caps.arizona.edu/grounding#:~:text=Slow%2C%20controlled%20breathing%E2%80%94with%20a,bringing%20a%20sense%20of%20calm.
WebMD. Progressive Muscle Relaxation for Stress and Insomnia. https://www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia
