5 Simple Relaxation Techniques to Help You Unwind

You know you need to relax. You feel the toll that stress takes on your body and mind—but when you finally have a moment to yourself, you’re not quite sure what to do with it.

Maybe you try to sit still but feel restless. You might start something soothing, only to have your thoughts keep spinning. Or you might reach for low-effort distractions but still feel drained afterward.

Sound familiar? You’re not alone. Relaxation doesn’t always come naturally, especially if you’re used to staying busy, managing big feelings (yours or others’), or living life at full speed.

The good news is that relaxation isn’t out of reach. It just takes a shift in how you approach it. Here are five simple, science-backed relaxation techniques you can try today.

1. Try Calming, Low-Effort Activities

Relaxing doesn’t always mean doing nothing. Sometimes, the easiest way to unwind is with a gentle, low-pressure activity that engages your hands or mind just enough to soothe your nervous system.

These activities help you settle your focus without adding stress or expectations. They’re relaxing because they let you be gently absorbed in the moment.

Creative & Artistic Options:

• Doodle, paint with watercolours, or try an adult colouring book.
• Use a paint-by-numbers kit or a simple craft project.
• Knit, crochet, or do other hands-on crafts.

Mental & Focused Activities:

• Solve a crossword or do a jigsaw puzzle.
• Build with Lego or tinker with something small.
• Play a cozy video game like Stardew Valley or Animal Crossing.
• Organize a drawer, bookshelf, or old photo box.

Movement-Based Ideas:

• Stretch gently or do slow, easy yoga.
• Take a relaxed walk around your block.
• Ride your bike at a leisurely pace.
• Dance to your favourite feel-good music.

2. Engage Your Senses

Relaxation starts in the body. Sensory input—like touch, sound, and smell—can help signal to your nervous system that you’re safe and it’s okay to unwind.

Try adding some of these sensory touches to your day:

Touch:

• Wrap yourself in a soft blanket.
• Sit in the sun for a few minutes.
• Change into your most comfortable clothes.
• Use a heating pad on tense muscles to relieve muscle tension.
• Take a warm bath or shower.

Sound:

• Play slow, instrumental music or lo-fi beats.
• Listen to nature sounds like rain or ocean waves.
• Put on white noise or a gentle background hum.
• Listen to a comforting podcast or audiobook.

Smell:

• Light a scented candle—lavender, vanilla, or eucalyptus can be calming.
• Use a diffuser with your favourite essential oil.
• Open a window for fresh air.
• Bake something that smells good to you, like cookies.

Sight:

• Dim the lights or switch to warm, soft lighting.
• Watch something repetitive and soothing, like a candle flame, fireplace, or lava lamp.

Taste:

• Sip a warm drink like tea or hot chocolate.
• Enjoy a comforting snack or meal mindfully.

3. Get Outside—Even Briefly

Nature is a powerful stress reliever. Being outdoors, even for just a few minutes, can lower stress, boost your mood, and help you sleep better.

It doesn’t need to be a big adventure. Here are a few simple ways to benefit from nature:

• Take a mindful walk and really notice the trees, flowers, or birds around you.
• Stand barefoot on the grass or pavement and feel your weight grounding you.
• Pick a spot you like—a bench, tree, or quiet corner of a park—and visit it regularly.

4. Lean Into Co-Regulation

As humans, we’re wired to find calm in connection. Sometimes, the best way to soothe yourself is to relax with someone else.

Co-regulation means letting your nervous system settle with the help of another safe, comforting presence—like a friend, family member, or pet.

Some easy ways to co-regulate:

• Talk to someone you trust, even if it’s just a casual chat about your day.
• Share low-pressure time together: cook side-by-side, sit in silence, or take a walk.
• Spend time with a pet—cuddle, pet their fur, or just lie next to them.

5. Create an Unwinding Ritual

One reason many people struggle to relax is they never fully switch out of “work mode” or “scroll mode.” They jump straight from doing to sleeping, without a real pause, which affects the quality of their sleep.

Creating a simple unwinding ritual and incorporating relaxation techniques into your everyday helps your brain and body shift gears.

Try this:

• Turn off bright overhead lights and use a lamp or candle instead.
• Play calming music or ambient sounds.
• Do something grounding: practice breathing exercises, stretch, tidy up, sip tea, or journal a thought or two.

This ritual doesn’t have to be fancy—what matters is the signal it sends: It’s time to settle.

Final Thoughts: Relaxation Can Be Relearned

If relaxing feels awkward or unfamiliar, that’s okay. It doesn’t mean you’re “bad at it”—it just means your body hasn’t felt safe enough to slow down in a while.

True rest comes from feeling safe, soothed, and present. With a little practice, you can invite more genuine relaxation into your everyday life.

Try one of these relaxation techniques this week—and see how it feels to truly unwind.