How To Relax Instantly: 18 Science Backed Tips

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Do you feel overwhelmed? Are your days full of stress and anxiety? Then it’s important you learn how to relax & de-stress yourself immediately with these simple and effective relaxing techniques.

Why You Need To Relax

Between balancing careers, relationships, social life and family, modern lifestyle has become extremely complicated and stressful. By learning how to relax, you can calm your mind and body, heal from your daily dose of stress and create some much-needed time for yourself.

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How To Relax Instantly: 18 Science Backed Tips

According to the American Psychological Association (APA), stress levels among American people have increased significantly in the past 10 years. The economy and workplace stress are the major factors contributing to the rising stress levels. The American Institute of Stress states “Numerous studies show that job stress is far and away from the major source of stress for American adults and that it has escalated progressively over the past few decades.” Unfortunately, chronic stress can lead to a lot of mental and physical health issues like depression, heart disease, and high blood pressure.

Related: The Effect of Stress on the Immune System (And How to Relax Naturally)

This is why it has become more important now than ever that you learn how to relax using techniques that can immediately take the edge off from the moment & help you control your emotions.

How To Relax Immediately 

Relax. You deserve it, it’s good for you, and it takes less time than you think,” writes award-winning writer Jeannette Moninger. So if you are looking for some helpful tips and strategies to relax, then these tips can make you calm down in less than 15 minutes.

Relax Instantly Science Tips Infographic
How To Relax Instantly: 18 Science Backed Tips

1. Meditate

There is a good reason why this is on the top of the list. Meditation allows us to observe our thoughts and emotions in a detached, non-judgmental way. Psychologist Robbie Maller Hartman, PhD says “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress.”

Meditating for as little as 10 minutes every day can significantly reduce your stress and anxiety instantaneously. Studies have discovered that meditation can not only help in reducing stress, regular practice of meditation can also minimize the risk of cardiovascular disease. Meditation expert and author Light Watkins explainsReal people living busy lives can meditate successfully on their seven-year-old couch, in bed alone or next to their snoring partner, in the passenger seat of their car, at work, at the kitchen table, in the backseat during a road trip, on a park bench, or in a bus or plane seat.” All you need is to sit down, close your eyes and bring your attention to your breath.

Related: Meditation For Beginners: Everything You Need To Know About Meditation

How To Relax Instantly: 18 Science Backed Tips

2. Breathe deeply

Therapist Scott Dehorty, LCSW-C saysBreathing is the number one and most effective technique for reducing anger and anxiety quickly.” Breathing techniques are incredibly helpful when you are trying to learn how to relax immediately. You can do this anywhere and at any time. All you need is to take 5 minutes off and focus on your breath. Breathe in fresh cool air through your abdomen and breathe out warm air releasing all your tension. Certified life coach and psychologist Judith Tutin, PhD says “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure.

There are different types of breathing exercises like box breathing, the 7/11 breathing technique, alternate nostril breathing, and many others that can help you relieve stress and balance your mind and body. In a post on NBC News, Emily Fletcher, founder of Ziva Meditation, says that alternate nostril breathing “helps to balance the right and left hemispheres of the brain and has immediate energizing and calming effects.” 

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Theo Harrison

Hey there! I am just someone trying to find my way through life. I am a reader, writer, traveler, fighter, philosopher, artist and all around nice guy. I am outdoor person but heavily into technology, science, psychology, spiritualism, Buddhism, martial arts and horror films. I believe in positive action more than positive thinking.View Author posts