Embrace relaxation: Nine proven ways to de‑stress for free

World Loosen Up Lighten Up Day (LULU) was initiated by lawyer and author Stephanie West Allen at the beginning of the 21st century. Celebrated on November 14th, this "holiday" is aimed at reminding people of the benefits of joy and laughter. To make space for joy, we need to pause and relax. We've gathered nine scientifically proven ways to reduce the tension that accumulates in us due to our fast-paced lives.

According to Harvard Health, meditation involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without dwelling on the past or future. Many studies have confirmed that regular meditation helps, among other things, in dealing with anxiety and depression and also has pain-relieving effects. However, for many people, regular meditation seems "too difficult." They complain that they can't focus or "quiet" negative thoughts. Meditation is a skill that can be learned. Like any activity practiced regularly, we get better over time. There are also many other "easier" ways to relax. 

Our nervous system consists of two parts: one responsible for activity, alertness, and readiness for action, while the other "handles" relaxation and energy-saving states. In today's fast-paced, stimulus-rich lifestyle, we often operate in active mode for an unnaturally long time. It’s not hard to guess that this negatively impacts our physical and mental energy levels. Fortunately, each of us has access to a "switch" that allows us to enter "energy-saving mode." Deep breathing slows down the nervous system. Just five minutes of slow, calm breathing is enough to relieve tension.

Research confirms that kissing effectively reduces cortisol levels. Cortisol is a stress hormone that, when present in the body for too long, is detrimental to our mental state and disrupts the functioning of the digestive and immune systems. Especially in the fall and winter, it's worth kissing a lot.

Spending time with our pets is a research-proven method of relaxing and reducing stress. Whether it's a walk in the park or petting on the couch, the key is focusing attention on the relationship with our four-legged friend.

In Japan, patients experiencing burnout are prescribed forest walks, among other things. Contact with nature has a fundamental impact on our mental and physical resilience. Returning to a naturally balanced environment in terms of lighting, humidity, smells, sounds, and textures helps our bodies reset to "factory settings." Ensure, you're not only creating social media content or checking your phone every few minutes while in nature.

Regular physical activity is essential for maintaining not just physical health. Just 10 minutes of vigorous exercise makes the brain release endorphins, which are neurotransmitters responsible for good mood and pain reduction. According to Harvard Health: "The relaxed body will, in turn, send signals of calm and control that help reduce mental tension."

These three ancient arts combine rhythmic breathing with poses or fluid movements. The sequences of precise movements offer mental focus, helping to divert attention from racing thoughts and allowing us to "just be here and now." They can also improve body flexibility and balance, making them a good choice for those who dislike sweating or need to avoid more intense movement forms for various reasons.

Researchers have proven that music can have an immediate calming effect on our minds and bodies. Just 20 minutes of a favourite playlist lowers anxiety, heart rate, and blood pressure. If we sing along, the brain releases endorphins and oxytocin, lifting our mood. Interestingly, the most beneficial impact on our psyche comes from singing together with others. Studies have shown this effect in people singing in choirs, but anyone who has attended a favourite artist's concert also knows this.

Returning to the essence of Loosen Up and Lighten Up Day, laughter truly benefits us. According to the NeuroLeadership portal: "Laughing swaps the cortisol in our bloodstream with highly sought after chemicals in the brain: dopamine, oxytocin and endorphins. Dopamine can enhance learning, motivation, and attention." Psychologically, recognizing humorous aspects of our situation, even if challenging, helps build a distance that enables us to cope with adversities.