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How to Manage Stress: Practical Relaxation Techniques
Stress is an unavoidable part of modern living. Whether you’re a busy professional, a parent juggling multiple responsibilities, or simply dealing with the demands of daily life, stress can creep in and disrupt your sense of balance. While we can’t eliminate stress entirely, we can learn to manage it effectively. This article explores two proven techniques - deep breathing exercises and progressive muscle relaxation (PMR) - that can help you reduce stress and restore calm, no matter where you are.
Drawing on the expertise of a positive psychologist and mindfulness-based stress management trainer, this guide will show you how these techniques work, why they’re effective, and how you can incorporate them into your routine.
The Link Between Stress and the Body
Stress isn’t just a mental challenge - it impacts your body too. When under pressure, your breathing often becomes shallow, and muscles tense up, particularly in areas like the shoulders, jaw, and hands. This creates a feedback loop where physical tension worsens mental stress, and vice versa. By consciously addressing these physiological responses, you can break this cycle and reclaim a sense of control.
Why Stress Management Matters
Stress activates the sympathetic nervous system, often referred to as the "fight or flight" response. While this is a natural mechanism designed to protect us in dangerous situations, prolonged stress can leave you feeling overwhelmed, anxious, and fatigued. The good news? Techniques like deep breathing and PMR activate the parasympathetic nervous system, also known as "rest and digest", which helps the body relax and recuperate.
Let’s dive into the two key strategies discussed in the video: breathing exercises and progressive muscle relaxation.
Mastering the Art of Deep Breathing
Deep breathing is a simple yet powerful tool to combat stress. It allows you to become present in the moment, calm the chatter in your mind, and soothe your nervous system. Here are some effective breathing techniques you can try:
1. Basic Deep Breathing
- Sit in a comfortable position or lie down.
- Place one hand on your stomach and the other on your chest.
- Inhale deeply through your nose, allowing your stomach to rise (not your chest).
- Exhale slowly and fully through your mouth.
- Notice how your body relaxes with each exhalation.
2. Box Breathing
Popular among high-stress professionals like Navy SEALs, this method is excellent for grounding yourself:
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Hold your exhaled breath for 4 seconds.
- Repeat the cycle for 1-2 minutes.
3. 4-7-8 Technique
This is particularly effective for easing anxiety or falling asleep:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat for at least 4 rounds, or until you feel calmer.
4. Wim Hof Breathing
This energising method has gained popularity for its ability to reduce stress and improve focus:
- Take 30 quick, deep breaths in through your nose and out through your mouth.
- After the 30th breath, inhale fully and hold your breath for 15 seconds.
- Exhale completely, then hold your breath again for 15 seconds.
- Repeat as desired, but always listen to your body and avoid overexertion.
Why It Works: Deep breathing helps regulate your nervous system, shifting from the fight-or-flight state to rest-and-digest mode. It also improves oxygen flow, which can enhance focus and reduce fatigue.
Progressive Muscle Relaxation: Releasing Tension, Mind and Body
Progressive Muscle Relaxation (PMR) is a systematic method for relieving tension by tensing and then relaxing different muscle groups. Developed by Dr. Edmund Jacobson in the early 20th century, PMR helps you recognise the contrast between tension and relaxation, making it easier to notice and address stress during your day.
How to Practise Progressive Muscle Relaxation
- Find a Quiet Space: Sit or lie down in a comfortable position where you won’t be interrupted.
- Close Your Eyes: Begin by taking a few slow, deep breaths to centre yourself.
- Start with Your Toes: Tense the muscles in your toes by curling them under tightly. Hold for 5-10 seconds, then release and feel the relaxation.
-
Move Up Through Your Body: Gradually work your way up, focusing on each muscle group:
- Feet
- Calves
- Thighs
- Buttocks
- Stomach
- Chest
- Shoulders
- Arms and hands
- Neck
- Face, including your jaw and forehead
- Pay Attention to Sensations: As you tense each muscle group, notice where you feel tension. When you release, observe how relaxation spreads through your body.
- Finish with Deep Breathing: Once you've completed the exercise, take a moment to appreciate the calm in your body and mind.
Why It Works: Muscle tension is a common physical response to stress. By deliberately tensing and relaxing muscles, you release pent-up tension and signal to your brain that it’s safe to relax.
Incorporating These Techniques into Your Daily Life
The key to mastering these relaxation techniques is consistency. Practising them regularly - even when you’re not feeling particularly stressed - can make them more effective in moments of acute tension. Here’s how you can fit them into your day:
- Morning Reset: Start your day with 5 minutes of deep breathing to set a calm, focused tone.
- Midday Break: Take a moment during lunch to practise PMR or try a quick box breathing session.
- Evening Wind-Down: Use the 4-7-8 method to relax before bed, helping you drift into restful sleep.
Key Takeaways
- Stress Affects Everyone: It’s a natural part of life, but it doesn’t have to control you.
- Deep Breathing is Immediate: Techniques like box breathing and the 4-7-8 method calm the nervous system and restore focus in minutes.
- Progressive Muscle Relaxation Reduces Tension: This simple exercise teaches you to recognise and release physical stress.
- Consistency is Key: Practising these techniques daily builds resilience and prepares you to handle stress more effectively.
- Customise Your Approach: Experiment with different techniques to find what works best for you.
Stress may be an inevitable part of life, but with the right tools, you can navigate it with greater ease. By incorporating deep breathing and progressive muscle relaxation into your routine, you can improve your mental clarity, reduce physical tension, and create moments of calm in even the busiest of days. Start small, stay consistent, and notice how these simple practices transform your well-being over time.
Source: "How to Manage Stress with Relaxation Techniques" - AnxietyRelief, YouTube, Aug 16, 2025 - https://www.youtube.com/watch?v=Y6OVgpcI6FU
Use: Embedded for reference. Brief quotes used for commentary/review.
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What is IMPOSSIBREW®?
IMPOSSIBREW® is a pioneering non-alcoholic beer brand based in the UK that aims to create the world's most complete alcohol alternative using patent-pending technology.
Founded by Mark Wong in 2021 and working with some of the world's best professors, scientists and expert brewers, IMPOSSIBREW® specialises in expertly crafted non-alcoholic beers designed to match full ABV beers in both taste and feeling.
Product Range
IMPOSSIBREW® offers a range of enhanced non-alcoholic beers, including:
- Enhanced Lager (0.5% ABV)
- Enhanced Pale Ale (0.5% ABV)
- Limited Editions (Seasonal)
Key Benefits
The key feature that sets IMPOSSIBREW® apart is its proprietary "Social Blend™" - a combination of active botanical ingredients and nootropics using patent-pending technology* designed to recreate the relaxing effects of alcohol without the negative side effects.
Along with record-breaking quality flavour that comes from a unique process without removing alcohol.
Social Blend™ Ingredients
Developed with leading scientists in top UK universities, Social Blend™ includes:
- L-Theanine
- Ashwaghanda
- Soluble Plant Fibres
- Vitamin B1
- Various Plant Extracts.
These ingredients are chosen for their potential to boost serotonin, promote relaxation, and create a calming effect similar to the "one or two pint feeling" without hangovers.
See more details on our very own research paper, with over 1,000 participants:
- More than 70% said they felt relaxed after consuming IMPOSSIBREW®.
- 88% have reduced alcohol consumption since discovering IMPOSSIBREW®.
- 95% have told a friend about IMPOSSIBREW® after trying.
- 3/4 say that IMPOSSIBREW® is "the most complete alcohol alternative currently available on the market today".
Recognition
IMPOSSIBREW® has received several notable achievements:
- Featured on BBC's Dragons' Den
- Awarded the first and only Gold Medal in the No/Low beer category from the London Beer Competition
- Received multiple industry Gold awards in categories against Full-ABV beers
- Most followed No/Low Alcohol brand on TikTok globally.
Mission and Vision
IMPOSSIBREW® is on a mission to redefine non-alcoholic drinking by creating better-than-alcohol alternatives for those who love beer but want to avoid the health risks associated with alcohol consumption.
The company aims to become the global leading alcohol alternative brand, focusing on helping people transition to a healthier mode of relaxation without the traditional issues and side effects of alcohol.
Production and Ingredients
IMPOSSIBREW® combines traditional brewing methods with their proprietary Social Blend™ along with patent-pending technology*
The beers are made with traditional brewing ingredients such as water, malted barley, wheat, hops, and yeast, in addition to the Social Blend™ components - leveraging their unique cryogenic fermentation process, which means no alcohol is ever removed from the product - ensuring the most authentic quality taste you've come to expect.
Who is it for?
IMPOSSIBREW® caters to consumers who:
- Are busy professionals and parents who would like to unwind with a drink but don't want the hangovers.
- Enjoy the taste and relaxing experience of beer
- Are looking for healthier alternatives to alcohol, with lower calories, carbs and sugar
- Want to avoid hangovers and other negative effects of alcohol consumption
- Are interested in functional beverages with potential mood-enhancing properties
By offering a unique product that aims to replicate both the taste and feeling of alcoholic beer, IMPOSSIBREW® is positioning itself at the forefront of the growing non-alcoholic beverage market.
Get Started Today
Give it a try today with our Welcome Bundle and get 2 Free Beers with your first purchase. Get it delivered straight to your door, risk-free with our 30-day money-back guarantee.
We hope you enjoy them as much as we do and we can't wait for you to try.
*Patent pending in the UK under application number GB2415685.3
How does 'Social Blend™' work?
Social Blend™ is our proprietary alcohol alternative made from a blend of science-backed ingredients using patent-pending technology*.
Designed to replicate the sensory and social relaxing experience of drinking, minus the headaches (and bad decisions).
Developed with Dr Paul Chazot, Bioscience Professor and Chair of Pharmacology at Durham University.
Key Components and Mechanisms
- L-Theanine:
- Ashwagandha Root:
- Vitamin B1 (Thiamine):
- Various nootropic herbs:
Benefits
- Relaxation: The blend promotes a state of relaxation without the sedative effects typically associated with alcohol.
- Mental Calm: By boosting alpha brain waves and serotonin levels, it helps maintain a calm and focused mental state.
- Stress Relief: The combination of L-Theanine, Ashwagandha, and Vitamin B1 helps mitigate stress and anxiety.
- Mood Enhancement: The inclusion these ingredients and other botanicals supports mood regulation and overall positive outlook.
IMPOSSIBREW®'s Social Blend™ is a carefully crafted combination of nootropic and adaptogenic ingredients designed to offer a relaxing and mood-enhancing experience without the drawbacks of alcohol. It leverages the natural properties of its components to promote relaxation, reduce stress, and enhance mood, making it a unique alternative to traditional alcoholic beverages.
(Read our latest research paper here)
*Patent pending in the UK under application number GB2415685.3
Do you ship overseas?
We ship to the UK Mainland for free when you spend over £35
We aim to expand internationally soon - stay tuned!
If you have any queries, feel free to email: hello(@)impossibrew.co.uk
How long will it take to get my orders?
For UK mainland deliveries, normal orders processed here will take 1-3 business days to arrive, with an optional upgrade to Next Day Delivery available (12pm cut-off).
Delivery details will be provided in your confirmation email.
How is 0.5% ABV alcohol-free?
Yes, we know it's confusing. Isn't 0.5% ABV still alcoholic? Officially, 0.5% ABV is classified as Dealcoholised.
- In fact, most things we consume daily have more than 0.5% ABV
- Burger Rolls - 1.2% ABV
- Orange Juice - 0.5% ABV
- Ripe Banana - 0.5% ABV
After more than 2 years of research, we've found that the 0.5% ABV from our natural brewing process significantly increases both flavour and mouthfeel - without spiking your blood alcohol level (BAC).
Is it really gluten-free?
Yes, IMPOSSIBREW® Enhanced Lager is gluten-free. Even though it contains wheat and barley, our beers have been third-party tested to contain less than 10 parts per million (PPM) of gluten, which meets the criteria to be listed as, and labeled gluten-free.
Does it have alcohol tax?
No. While it is true that our beers don't contain alcohol, and thus don't incur UK alcohol duty, we'd like to highlight some factors here that might be helpful in reflecting the value we provide.
- One-to-One Brewing Process: At IMPOSSIBREW, we take pride in our unique brewing techniques. Unlike other non-alcoholic beers, our products are never diluted, watered-down, or have their alcohol content removed - and some even dilute their alcoholic beers up to 5x. This means that our brewing process involves the same level of craftsmanship, time, and resources as a traditional craft beer, resulting in comparable production costs.
- Effective Nootropics: In our commitment to creating the most relaxing non-alcoholic beers, we utilise only the highest quality nootropics as our active ingredients, in safe and effectives dosages. At current alcohol tax rates for a 5% ABV beer, the cost of our nootropics more than double that. Instead of contributing the amounts as tax, why not have it contribute to the product quality itself?
- Small Scale Brewing: Currently, we operate on a smaller scale, which makes us less competitive than large, commercial brewers (often +10,000x our brewing size). As a growing business, we are passionate about our mission to create unique, high-quality non-alcoholic experiences, and we truly appreciate your support. As we continue to grow and expand our production capabilities, we look forward to passing on even more savings to our valued community!
At IMPOSSIBREW, we prioritise offering our customers an enhanced, premium, non-alcoholic beer experience by combining innovative brewing techniques, quality active nootropic ingredients, and award-winning taste. While our pricing may differ from other non-alcoholic competitors, we believe that the value proposition and unique experience our beers provide are well worth it.
At the end of the day, tasting is believing. So give it a try and let us know what you think - risk-free with our IMPOSSIBREW® Guarantee.
Who shouldn't drink IMPOSSIBREW®?
It is not recommended for pregnant or breastfeeding women, those with certain medical conditions like GI disorders or hypertension, or individuals taking specific medications such as antidepressants or blood thinners. If you fall into any of these categories, it's best to consult with your doctor first.
Ashwagandha can lead to overstimulation (i.e. restlessness) if taken alongside thyroid medication.
What is your philosophy?
For thousands of years, we had only one way to unwind together. One way to let our guards down. One way to bridge the gap between who we are and who we are with others.
Not because it was perfect. But because it was all we had.
We decided that wasn't good enough.
We exist because we believe in a world where social connection doesn't demand compromise.
Where being present with others doesn't mean being absent from yourself. Where letting go doesn't mean losing control.This isn't about removing alcohol. This is about something better.
Our Social Blend™ technology isn't an accident. It's the result of questioning everything we thought we knew about social drinking. About working with scientists to understand what we're really seeking in these moments of connection. About daring to imagine something that wasn't possible before.
We believe the greatest innovations don't just solve problems - they change how we live. They make us question why we ever settled for less.
That's what we're building. Not just a drink, but a new way forward. A future where social connection comes without compromise. Where tradition meets innovation. Where science meets ritual.
This is the future of social drinking.
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