Stressed? Discover calming techniques to soothe mind & body, from aromatherapy to meditation
Are you burning the candle at both ends and feeling like life’s to-do list never ends? You’re not alone. Thanks to the frantic pace of modern life, even the calmest among us can feel overwhelmed. That’s why it’s so important to carve out a little time for yourself to step back, breathe deeply and create a pocket of peace with our top stress relief techniques.
It’s worth noting that while most of us feel stressed sometimes, if it’s affecting your daily life, or you’re feeling overwhelmed and things are becoming unmanageable, there is support out there for you. Your GP can point you in the right direction or, if you just need someone to talk to, call the Samaritans on 116 123.
Here, we look at ways to help relieve everyday stress on a holistic level, from breathing exercises to rejuvenating scent rituals.
So, take a moment for your mental wellbeing by sitting back, taking a deep, restorative breath and scrolling on to discover all you need to know about finding your inner calm.
1. Deep Breathing Exercise: The “4-7-8” Technique
Feeling overwhelmed? We have great news for you – a calmer state of mind could be just a few deep breaths away. Breathing intentionally is one of the most effective relaxation exercises for stress.
“Breathing more deeply and at a slower pace has a number of benefits,” explains breath coach, Rebecca Dennis. “This includes decreasing your blood pressure and relaxing tension in your muscles. Just a few minutes each day can help control anxious thoughts.”
“It’s about using the breath purposefully as a skill that can enhance every aspect of your life,” says Rebecca. “By maintaining an awareness of your breathing throughout the day, you can help quiet the mind and keep your physiology in a state of calm, rather than hovering in a state of low anxiety.”
One of the first steps in learning to breathe well? “Learning diaphragmatic deep breathing,” says Rebecca. “Often, when we control our emotions or pain, we hold our breath, which can create long-term tension in the diaphragm.”
The 4-7-8 breathing technique is a quick and effective way to find your calm through deep, rhythmic breathing. Here’s how to try it:
- Sit comfortably and close your eyes, if you wish, then breathe out completely
- Breathe in deeply through your nose for a count of four
- Hold your breath for a count of seven
- Exhale slowly through your mouth for a count of eight
- Repeat the cycle at least four times, and feel the stress melt away with every breath
It’s a great exercise to practise before bed, in a moment of stress or even during your lunch break. If you find yourself feeling lightheaded at any point, return to breathing normally and sit or lie down until you feel better.
2. Progressive Muscle Relaxation (PMR)
When life feels tense, your body often follows suit, with aches and pains becoming more common the more stressed you feel. Progressive Muscle Relaxation (PMR) is a powerful way to release built-up physical tension and let your mind relax.
PMR involves tensing and relaxing different muscle groups to help ease strain, improve sleep and even reduce anxiety.
Here’s a simple way to try it:
- Find a quiet, comfortable space to sit or lie down
- Relax your body and take five deep breaths
- Start with your feet, noticing where you are carrying tension Curl your toes tightly and hold for five seconds before releasing
- Move slowly up your body, flexing your feet to tense and stretch your calf muscles, then tensing your thigh muscles, and moving up towards your hips and glutes
- Continue tensing and relaxing the muscles in your abdomen, shoulders, back, arms, hands and face
- As you release the tension, imagine it leaving your body, leaving you feeling lighter and more at ease
A quick 10-minute PMR session can be just the reset you need during a stressful day. As with any relaxation technique, if you have an injury or medical concern that may affect your ability to carry it out safely, check with your doctor before you begin.
3. Aromatherapy
“Aromatherapy is the practice of using essential oils for their therapeutic benefits,” explains Christina Salcedas, head of Education at Aromatherapy Associates. “Essential oils can be inhaled or absorbed directly through the skin. They can have a holistic effect on wellbeing, helping to set our body and mind back in balance.”
It makes sense that certain scents may help in managing our everyday stress levels, as our sense of smell is incredibly acute. “Whatever blend of oil you breathe in, can help you feel your best,” explains Christina. “Whether you need a morning pick-me-up, or a helping hand to get a restful night’s sleep, aromatherapy can offer emotional support.”
Often, we think of aromatherapy as something that’s reserved for the spa. Turns out, it’s perfectly accessible in our own home. “You can practise aromatherapy anywhere,” adds Christina. “It’s about relaxing, and taking a moment for you.”
When it comes to soothing scents, lavender and chamomile are the ultimate relaxation duo. These essential oils can help calm the mind and reduce everyday stress.
Here’s how to use essential oils:
- Diffuse – add a few drops to a diffuser to fill your space with a calming aroma
- Inhale – add a drop to your palms, rub them together, then breathe deeply
- Apply topically – mix with a carrier oil and massage onto your wrists, temples or neck
The combination of these two oils can help create the ultimate zen zone at home. Find lavender and chamomile in a range of aromatherapy products, including NEOM Wellbeing Perfect Night's Sleep Pillow Mist and NEOM Wellbeing Calming Pen.
4. Mindfulness meditation
Haven’t tried mindfulness for stress yet? It could be just the ticket when it comes to soothing a racing mind. When it comes to getting our relaxation game on, meditation continues to be a popular option for helping us manage thoughts and emotions through trying times – and for good reason.
“Meditation is a centuries-old practice defined as any activity that keeps us in the present moment,” explains Dr Serena Rakha. “With the increased use of our phones in a chaotic world, meditation can be challenging. However, with a little practice, it can offer a huge amount of restfulness. It’s about focusing on your breathing, acknowledging your natural thought process and letting those thoughts float away like balloons in the sky.”
It’s often thought that meditation needs to be practised in a totally quiet surrounding, but Dr Rakha assures us that this isn’t the case.
“It takes many forms, so can be practised anywhere at any time,” she says. “This can mean sitting comfortably, or lying down, but another popular alternative is a walking meditation, which you can do on your lunch break, preferably outdoors in the fresh air and sunshine.”
Mindfulness meditation doesn’t have to mean sitting in silence. Guided visualisation adds a creative, calming twist by encouraging you to imagine peaceful scenes, such as a serene beach or tranquil forest.
“For this beach meditation exercise, it’s important to sit comfortably,” says Dr Rakha. “You may wish to have a blanket or scented candle to set the tone for relaxation and aid in the reduction of everyday stress.” Here’s how to do it:
- Close your eyes and focus on relaxing your forehead and eyes, keeping your mouth closed, but allowing a gap between your upper and lower teeth
- Acknowledge any sounds around you, then let them float away
- Focus on your breath and acknowledge how it feels as air passes through your nose and throat
- Now, imagine you’re sitting on a beach, watching as small waves come to shore. As they arrive, breathe in, and as they move out, breathe out
- Continue to breathe in and out; it’s OK if thoughts from your day come into your head
- Acknowledge these and return to imagining the waves.
- Continue this for five minutes
Want more ideas for guided meditations? Try apps like Headspace or Calm, or search on YouTube to find a visualisation practice that works for you.
Relaxation-promoting products to melt away stress
From an elegant essential oil diffuser to a must-have meditation membership, scroll on for the best products to reach for when you’re under pressure.
Try: Botanics Pure Essential Oil Lavender
• Size: 20ml
• Not tested on animals
Whether you’re winding down after a long day or setting the tone for a blissful bedtime, this calming lavender essential oil is here to help you find your peace. Add a few drops to a diffuser, mix with a carrier oil for a gentle massage, or sprinkle into a warm bath and let the serene scent take you away.
Try: TRIP CBD Oil 300mg Wild Mint & Chamomile
• Size: 15ml
• Vegan & gluten-free
Yearning for a moment of calm in the chaos? TRIP CBD Oil in Wild Mint is your pocket-sized companion for keeping cool under pressure, infused with 300mg of premium CBD and a refreshing burst of natural mint. Simply place a few drops under your tongue, take a deep breath and let the soothing blend work its magic.
Try: Headspace Mind Gift Card
• Six-month prepaid membership
• Access to meditation, mindfulness & sleep tools
Give the gift of calm with the Headspace Mind Gift Card. Perfect for anyone needing a little more zen in their life, this six-month membership unlocks a world of guided meditations, mindfulness exercises and sleep soundscapes. It’s a thoughtful way to help loved ones find their balance, anytime, anywhere. After all, what could be a better gift than peace of mind?
Try: Naeo Nola Diffuser
• Compact, stylish design
• Ultrasonic technology for a fine mist
• Compatible with essential oils
Transform your space into an oasis of calm with the Naeo Nola Diffuser. This elegant essential is more than just a pretty addition to your décor, it sets the mood for every moment, whether you want a burst of energy as you get ready in the morning or a calm atmosphere at night.
So, whether you’re easing everyday tension or simply taking a moment to recharge, these relaxation techniques are here to help you find your calm. Ready to make self-care a priority? Discover our top mindfulness tips, from how to do a digital detox to the best free meditation apps to use.
