Is anyone truly relaxing these days? Sure, it seems like a simple proposition: just kick back and chill. But it’s not that simple for many of us who aren’t so great at unplugging.

Experts say that relaxation is a skill that is worth refining to recuperate from the stressors of the world and more.

You see, when you experience occasional episodes of stress, hormones can speed up your heart rate and tighten your vessels. This, in turn, temporarily raises your blood pressure. However, when you practice relaxation, the opposite happens.

Blood pressure management is just one of the many physical and mental benefits linked with relaxation practices.

Want to insert more chill into your days but don't know where to start? Never fear! Below, we've rounded up some relaxation techniques to get you chillaxing in no time!

1. Release physical tension

Remember how fried your brain felt during your last chaotic day? Chances are your body is reacting to it, as well. Releasing physical tension can help squash stress-induced tension in both your body and mind. And it’s easier and quicker than you might think!

First, lay on a soft surface – a bed, carpet, or yoga mat will all work. Tense up one part of your body at a time, say those shoulders that have been hunched over a computer all day. Then slowly release these muscles.

Along the way, notice how your body sensations change.  Many folks start either with the muscles in their face or those in their toes and then work their way through the muscles to the opposite end.

2. Connect to nature

It would be great if you could go for a hike to a mountain peak or stroll on a white sand beach every day. But for most of us, this isn’t possible. However, that doesn’t mean you can’t get the feel-good benefits of connecting with Mother Nature.

For instance, you can take a moment to observe the birds outside your office window. Or pop outside for a short stroll around the block to reboot. One study found that a natural environment allowed people to leave the constant barrage of their everyday lives behind and instead refocus their minds, recharge, and relax. 

Plus, a few short minutes of sunshine boosts Vitamin D, which increases mood-boosting serotonin[i].

3. Sing your troubles away!

Next time you get overwhelmed, turn up your favorite banger and sing along. It doesn’t matter if it’s “I’m Still Standing” or “We’re Not Gonna Take It!” the health benefits are the same.

Is there science behind this advice? You bet! A 2017 study[ii] measured the amount of cortisol, the stress hormone, in singers’ saliva before and after they sang. Researchers found that the amount of cortisol was lower after singing, an indication that people felt more relaxed after they sang their hearts out. What’s more, they also found singing reduces occasional stress whether you’re singing in a group or in the shower.

4. Schedule pockets of time

Are you an all-or-nothing kind of person? Perhaps you charge hard all week and save all your decompression time for the weekends? Experts say don’t wait until you reach your breaking point to hit the release valve.

In an interview with Verywellmind.com, Dr. Rachel Goldman suggests taking mini-breaks throughout the day. For instance, take deep breaths while you're washing your hands or cooking dinner.

“These micro-practices and small breaks really start to add up,” she says. “It's about finding those pockets of time throughout the day for you.”

5. Supplement your chill

Now more than ever it's essential to relax and rest and the above tips can really help. However, you may want to consider adding a targeted dietary supplement to your daily routine.

Zenwise® now offers a product that supports digestive health and relaxation†. Probiotic Kombucha + Chill features DE111® probiotic, Kombucha (Fermented Tea), plus our Mood and Chill Support Blend with Sensoril® Ashwagandha†. This formula helps maintain normal emotional balance and promotes a calm and positive mood†. Gut health meets relaxation … it’s a win-win!

Want to find the best route to relaxation? Our chill customer service team is here to help! Reach them at support@zenwise.com or M-F from 9 a.m. to 8 p.m. EST at (800) 940-1972.

And as always, all Zenwise® products are backed by the "Eat Freely...or it’s Free" guarantee!

Zenwise®. Then Eat.™

†These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

[i] https://doi.org/10.1016/j.jad.2016.07.021

[ii] Front. Psychol., 04 September 2015 | https://doi.org/10.3389/fpsyg.2015.01242