In today’s fast-paced world, stress and overwhelm have become nearly universal experiences. From work deadlines to family responsibilities and global events, many of us find ourselves caught in a relentless cycle of doing and worrying. But what if there were simple, practical steps you could take to regain a sense of calm and balance in your life?
This article explores five transformative strategies to relax your mind and downregulate your nervous system, based on insights from a conversation between host Synica Wah and guest Jana Mitsoda, a certified coach and facilitator. Whether you’re looking to reduce stress, improve your focus, or simply find a moment of peace, these techniques are accessible to everyone, no matter how busy your schedule may be.
Why Relaxing Your Mind Matters
Modern life often pulls us in multiple directions, leaving little time to truly pause. Chronic stress and constant busyness can lead to burnout, impact physical health, and disrupt our ability to connect meaningfully with others. Relaxing your mind isn’t just about finding peace - it’s about enhancing your overall well-being, productivity, and emotional resilience.
As Jana Mitsoda aptly explains, "When we’re not intentional with our words, actions, or mindset, we can’t be happy with the results long-term." These five steps are designed to help you achieve intentionality by reconnecting with yourself and creating space for calm and clarity.
1. Give Yourself Permission to Let Go
The first and perhaps most essential step towards mental relaxation is granting yourself the permission to pause. Let go of the endless to-do lists, the worries about tomorrow, and the constant pull of technology. For even just a few minutes, intentionally step away.
Practical Tip: Start small. Set aside five minutes each day to disconnect from your devices. Turn off your phone, close your laptop, and simply allow yourself to exist without external distractions. This moment of intentional separation sends a powerful signal to your mind: it’s time to rest.
As Mitsoda shares from her own experience recovering from burnout, this act of letting go can feel unsettling at first. Most of us are so used to being busy that stillness feels foreign. But over time, those moments of pause can provide significant relief.
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2. Connect with Your Breath
Breathing is the simplest yet most powerful tool for anchoring yourself in the present. Often overlooked, your breath is always with you, a steady rhythm that can be consciously used to calm your mind and body.
How to Practise:
- Sit comfortably and focus on the sensation of your breath entering and leaving your body.
- Don’t worry about changing your breathing - simply notice it.
- If you prefer, try a technique like box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds) to help regulate your nervous system.
Mitsoda draws inspiration from dolphins, who consciously control each breath they take. While humans breathe unconsciously, choosing to focus on your breath can create a calming ripple effect in your mind and body, grounding you in the present moment.
3. Relax Your Body
Stress often manifests physically - tight shoulders, clenched jaws, or an uneasy stomach. Once you’ve connected with your breath, the next step is to actively relax your body.
Ways to Relax Your Body:
- Scan for Tension: Close your eyes and mentally scan your body from head to toe. Find areas of tension and gently invite them to relax.
- Use Music: Listening to calming music, such as classical pieces or ambient sounds, can help release physical and mental tension. Create a playlist that instantly soothes you.
- Incorporate Movement: Yoga, tai chi, or even a gentle stretch can work wonders for releasing built-up stress. For others, dancing or walking might feel more natural.
If you’re pressed for time, begin by identifying one small part of your body that feels relaxed (perhaps your hands or feet) and focus on expanding that sense of relaxation to other areas. With each breath, you can consciously spread a soothing sensation throughout your body.
4. Reconnect with Nature
Nature has a profound ability to restore balance. Spending time outdoors, even briefly, can help reset your internal rhythms and calm your mind. Whether it’s feeling the sun on your face or listening to birdsong, nature allows us to feel grounded and connected.
How to Connect with Nature:
- Take a short walk in a garden, park, or forest.
- Stand barefoot on grass or soil to feel anchored to the earth.
- Observe small natural details - a blooming flower, a rustling tree, or ripples in a pond.
- If going outside isn’t feasible, open a window, let fresh air in, or position yourself near a plant.
Even something as simple as drinking a glass of water mindfully - acknowledging that it’s a gift from nature - can help you reconnect with the world around you. Mitsoda reminds us that nature’s rhythms, like sunrises and sunsets, can also serve as powerful anchors to help reset our internal clocks.
5. Tune Into Your Heart
The final step is to turn inward and connect with your heart. This practice goes beyond mindfulness - it’s about cultivating gratitude, love, and a sense of self-compassion.
Steps to Tune Into Your Heart:
- Place your hand over your heart and feel its steady beat.
- Take a few breaths and focus on the warmth of your hand on your chest.
- Reflect on something you’re grateful for - no matter how small. It could be as simple as the fact that you’re alive and breathing.
- Remember past challenges you’ve overcome and remind yourself of your resilience.
Mitsoda highlights that even in the midst of difficulty, this practice can shift your mindset. Gratitude and self-compassion create a space for hope and positivity, helping you face life’s challenges with a renewed sense of strength.
Key Takeaways
- Pause with Intentionality: Give yourself permission to step away from stress and distractions, even for a few minutes.
- Use Your Breath: Focus on your breathing as a simple anchor to ground yourself in the present moment.
- Relax Your Body: Identify and release physical tension through music, movement, or guided relaxation techniques.
- Reconnect with Nature: Spend time outdoors or bring elements of nature into your space to reset your internal rhythms.
- Cultivate Gratitude: Place your hand on your heart and reflect on what you’re grateful for to shift your mindset towards positivity and resilience.
Closing Thoughts
Relaxation isn’t a luxury - it’s a necessary practice for maintaining mental and emotional health. These five steps are not only simple but also deeply effective in reducing stress and helping you feel more centred. By giving yourself permission to pause, connect with your breath, relax your body, embrace nature, and tune into your heart, you can create a state of balance and intentionality in your life.
Ultimately, as Mitsoda notes, "Even small changes can create a noticeable shift. Every moment is an opportunity to begin again." So, why not start today? Take a deep breath, and let yourself simply be.
Source: "5 Ways to Relax Your Mind (and Down-Regulate Your Nervous System)" - Your Clear Next Step, YouTube, Aug 12, 2025 - https://www.youtube.com/watch?v=VMcMjPKMGVo
