How to relax: A guide

Picture this: You're driving to work when another car suddenly moves into your lane. Immediately, stress hormones flood your system, speeding up your heart rate, blood pressure and breathing. You become more alert and swerve just in time to avoid a crash.

This is your body's stress response, also known as the "fight-or-flight" reaction. It's designed to help you respond quickly to threats. After the threat passes, your body returns to a calm state.

But daily stressors like work deadlines and parenting challenges can seem like threats too. If left unchecked, chronic stress adds up, leaving you in a constant state of fight or flight. This can lead to health problems like heart disease, lowered immunity and digestive issues.

That's where you come in — by activating the body's relaxation response to restore balance and protect your health.

Here's how it works.

The relaxation response: How to calm your body

The relaxation response helps your body recover from stress, calming your nervous system and lowering stress hormones. The opposite of fight or flight, this process is often called "rest and digest."

But it doesn't happen automatically — you need to relax on purpose. In the moment you're feeling stressed, try these simple techniques:

1. Box breathing. Breathe in to the count of 4, hold for 4, and exhale for 4. This can slow your heart rate and clear your mind.
2. Progressive muscle relaxation. Tense and then relax each muscle group, starting from your feet and working up to your head. This can encourage your muscles to release tension on their own.
3. Cold exposure. Splash cold water on your face or hold an ice pack to your face briefly. It can shock your system into shifting from fight or flight to recovery.

After a stressful event, take time to fully reset with these tips:

• Exercise. Physical activity, even gardening or a 10-minute walk, can lower stress hormones and improve mood.
• Skip the afternoon coffee or soda. Choose chamomile tea instead to avoid disrupted sleep and extra stress.
• Go outside. Taking a stroll in a safe outdoor place offers exercise as well as the calming benefits of nature. If you can't get out, listening to soothing nature sounds on your headphones can be just as relaxing.
• Eat a colorful dinner. Omega-3s from fish, and tryptophan from turkey, support a healthy stress response. Berries and green tea help too.
• Have a laugh. Watch a funny pet video online. A good belly laugh can trigger muscle relaxation, improve oxygen intake and reduce overall stress.
• Journal. Writing about your stressors in a journal can help you feel less overwhelmed. Research shows that this process helps reduce strong emotions linked to stress, allowing you to approach challenges with a clearer mind.
• Do yoga. This practice is effective for reducing work-related stress. Yoga Nidra, a guided relaxation, can lower blood pressure.
• Schedule a friend date. Quality time with loved ones can release oxytocin, a hormone that lowers stress.
• Take screen breaks. A day without scrolling can reduce anxiety and encourage more movement.

Stress is a part of life, but it doesn't have to control you. By practicing these techniques, you can empower your body to recover from stress more effectively. You'll not only build resilience but also pave the way for a healthier, more balanced life.