Patients often come to our office for relaxation. But what exactly is relaxation and how do we experience it? Relax means “to make or become less tense or anxious.” Scientifically, when people express a desire to ‘relax’ they’re looking for an activation of the parasympathetic nervous system (PNS). The PNS is responsible for ‘rest and digest’ functions and is important for regulating energy and physical needs like digestion and elimination. When we experience periods of high stress (hello, global pandemic) our bodies can get ‘stuck’ in patterns of the sympathetic nervous system: fight-or-flight mode. Learning how to downregulate our nervous system is an incredibly valuable skill! Don’t get us wrong, we’re more than happy to help our patients experience a sense of calm and relaxation, but we also want you to be able to feel like that when we’re not around.

When we think relaxation we often think of things like taking a vacation, going to a spa, receiving bodywork, or kicking back with yummy food and/or drinks. Wow, those sound great, right? It’s great to treat yourself to those extra wonderful relaxation activities, but you don’t have to wait for that pricey vacation or spa day, or your next visit to Equilibrium to feel relaxed. It’s important to have a variety of tools in your relaxation toolkit to bring moments of calm to your everyday and access the benefits of your parasympathetic nervous system!

Give Yourself Time

Be honest with yourself about your priorities and what really needs to be done in the moment. Often if you’re really honest with yourself, you’ll realize that many of the items on your to-do list can wait. It’s okay to postpone some to-dos and prioritize relaxation. Turn the alarm off and give yourself a late morning to sleep-in, or just chill in bed for a bit longer. Take a night off, leave the dishes for tomorrow and watch a movie or play a game with your loved ones. Sometimes giving yourself a little bit of grace can completely change your outlook and mood.

Take Action

Relaxation does not always mean doing less or doing ‘nothing.’ Sometimes it means doing more — more of what you enjoy! Even if you feel stressed or tired at the end of a long day or week, try to make some time to do a hobby or activity that brings you joy and fills your cup. Sometimes what we need is to chill on the coach and watch a movie, but sometimes what we really need is more action, more engagement, more connection. That might mean going for a walk with a friend, gardening, knitting, cooking, creating art or music, reading a book — whatever it is that energizes you. It can be counterintuitive when you feel run-down and all you want to do is flop, but taking action can actually leave you feel more refreshed and relaxed than ‘relaxing.’

Stop, Drop, and Breathe!

Breathing and meditation techniques are ways to relax that you can practice anytime, anywhere. There is a myriad of free apps that offer short, guided meditations and breath exercises. Pop your headphones in on your commute or your lunch break and feel more relaxed in just minutes. Or set a timer to remind you to take 5 deep breaths throughout the day. Slow, deep, diaphragmatic breaths have been shown to lower heart rate and cortisol levels.

Roll It Out

“Breathing is great,” we hear you say, “but it’s nothing compared to a massage at Equilibrium!” Well, in between massage appointments with your favorite massage therapist, foam rolling can offer some of the same feel-good benefits. Apart from helping release muscular tension, 15 minutes of foam rolling has been shown to increase parasympathetic activity and decrease blood pressure. Foam rollers are relatively inexpensive, and an easy-to-store home tool. We recommend keeping one near your TV or bed so you can do some self-care while watching TV or before going to sleep at night!

Go Green

We are lucky in the PNW to have so much beauty right here in our backyard. Being in nature, and even viewing scenes of nature, reduces anger, fear, and stress and boosts mood. You might venture out on a hike to relax, or simply go to a local park or down to the river. Turn your phone off and take in your surroundings, paying attention to your environment. For the day-to-day, make a shortcut on your phone to an an album of nature photos to scroll through when you’re feeling stressed. You can use photos you’ve taken, or nature photos you love from online. Even something as simple as getting a potted plant for your home or desk has been shown to have positive effects in pain- and stress-reduction.

Go Big Close To Home

Ready to take your relaxation up a notch but not quite ready for an exotic vacation? There are plenty of options close to home. The Dragontree is a wonderful local spa that offers foot baths, massage and facials in a peaceful atmosphere. Slip away by yourself for a foot massage, or bring a loved one to share your relaxation.

Another fun, relaxation technique to try is a float tank. Float tanks are filled with body-temperature water and Epsom salt, creating an environment more buoyant than the Dead Sea. This allows you to float effortlessly in the water. Free of external stimuli, you are able to completely relax. Check out Portland’s Float On to try it out!

Last, but certainly not least, relax in the company of animals! From equine therapy, to baby goat therapy, to alpaca treks, there’s an animal for everyone. Interacting with animals has been shown to reduce blood pressure, improve cardiovascular health and release calming endorphins. Being with animals brings you into the present moment, interrupting patterns of rumination or anxiety. Get away from your desk, forget your housework and go chill in a field with a baby goat — doctor’s orders!