We can be forgiven for feeling overwhelmed, stressed, and constantly on edge in our busy lives. The ping of notifications, the never ending to-do lists, and the pressures of daily life can leave us feeling frazzled and far from calm. But here’s the good news: you don’t always need a grand escape or an expensive retreat to find your peace. Our bodies and minds are already equipped with incredible mechanisms to self-regulate, and by tapping into them, we can naturally cultivate the most beautiful sense of calm…
Harness The Power Of Your Breath
Our breath is one of the most immediate and powerful tools that we have to calm our nervous system. When we’re stressed, our breathing tends to become shallow and rapid. By consciously slowing it down and deepening it, you send a signal to your brain that you’re safe and your body and mind can relax.
- Deep Belly Breathing (Diaphragmatic Breathing): Lie down or sit comfortably. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, feeling your belly rise. Exhale slowly through your mouth, feeling your belly fall. Aim for a long, slow exhale that’s longer than your inhale. Repeat for a few minutes.
- 4-7-8 Breathing: Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale completely through your mouth, to make a whooshing sound, for a count of 8. This technique, popularised by Dr. Andrew Weil, is incredibly effective for quickly reducing anxiety.
Connect With Nature
There’s a reason why we feel so refreshed after a walk in the park or a trip to the coast. Spending time in nature, often called “forest bathing” or shinrin-yoku in Japan, has profound calming effects. The sights, sounds, and even smells of nature can lower cortisol levels, reduce blood pressure and improve mood.
- Go for a Walk: Even a short stroll in a local park or green space can make a difference. Pay attention to the rustling leaves, the birdsong and the feeling of the breeze.
- Bring Nature Inside: If getting outdoors isn’t possible, houseplants, a small indoor fountain, or even nature sounds played in the background can offer a touch of tranquility.
Engage Your Senses Mindfully
Our senses are gateways to both stress and calm. By consciously engaging them in positive ways, you can shift your internal state.
- Aromatherapy: Certain essential oils have calming properties. Lavender is a classic for relaxation, while chamomile and bergamot are also excellent. Diffuse them, add a few drops to a warm bath, or dab a diluted amount on your pulse points.
- Soothing Sounds: Listen to calming music, nature sounds such as rain, ocean waves, or even a guided meditation.
- Comforting Touch: A warm blanket, a soft pet, or a gentle self-massage can be incredibly grounding.
Move Your Body Gently
While intense exercise can be a great stress reliever, gentle movement can be particularly effective for calming the nervous system without adding extra stress.
- Yoga and Tai Chi: These practices combine gentle physical postures with breathwork and mindfulness, making them excellent for stress reduction and promoting inner peace.
- Stretching: Simply stretching out tight muscles can release physical tension, which often goes hand-in-hand with mental stress. Focus on your neck, shoulders and hips.
- Gentle Walking: A leisurely walk, especially outdoors, can help to clear your head and burn off excess nervous energy.
Practice Mindfulness & Meditation
Mindfulness is the practice of being fully present and aware of the current moment without judgment. Meditation is a formal way to cultivate this awareness. You don’t need to sit for hours to reap the benefits.
- Short Meditations: Even 5-10 minutes of focused breathing or a guided meditation can make a significant difference.
- Mindful Moments: Bring mindfulness to everyday activities. When you’re drinking tea, truly taste it. When you’re washing dishes, notice the water, the soap, the warmth. This shifts your focus away from worries and into the present moment.
Journal Your Thoughts
Sometimes, our minds race as thoughts swirl chaotically. Writing them down can help us to process them, gain perspective, and release their hold.
- Brain Dump: Simply write down everything that’s on your mind without censoring yourself.
- Gratitude Journal: Focus on things that you’re grateful for. Shifting your perspective to positivity can naturally calm anxiety.
Prioritise Sleep & Hydration
These are foundational for a calm mind. Chronic sleep deprivation and dehydration can exacerbate anxiety and stress.
- Consistent Sleep Schedule: Try to go to bed and wake up at roughly the same time each day, even on weekends.
- Stay Hydrated: Drink plenty of water throughout the day as dehydration can affect your mood and energy levels.
Finding our natural calm is an ongoing journey, not a destination. We can experiment with these techniques to discover what works best for us as an individual. By incorporating these simple, natural practices into our daily routine, we can build resilience against stress and cultivate a deeper, more enduring sense of peace and wellbeing.
Nello Supercalm Powdered Drink Mix
If you’re looking for a quick and convenient way to feel calm throughout your day, then I find Nello SuperCalm to be the perfect calming drink whether I’m at home or on the go. Designed to promote relaxation and focus, its delicious raspberry lemonade flavour bestows the mouthwatering gift of KSM-66 Ashwagandha, Vitamin D3, Magnesium, and L-Theanine, to naturally help with stress management, sleep and mood.
Available in sachets and multi-serving canisters, they contain zero sugars, nothing artificial, are 1005 natural, gluten free, vegan friendly and non-GMO. KSM-66 Ashwagandha is an adaptogen that helps the body to manage stress and improve sleep, whilst Vitamin D3 is an essential vitamin that supports overall health and mood. Magnesium plays a role in muscle relaxation and nerve function, which is beneficial for stress reduction, whilst the amino acid L-Theanine promotes relaxation and focus without causing any drowsiness.
You simply mix the powder into a glass of water to maintain a healthy cortisol balance, lift the mood and feel a sense of revitalised awakening. It’s recommended that you have up to two servings per day for which I find them the perfect way to start and end my day with peace and positivity.
