Life can seem today like a ceaseless sprint. With work, family and chronic fatigue it's easy to feel exhausted. Stress accumulates, and it often feels like there’s not even time to breathe. But the fact is, relaxation isn’t something you have to put off until the end of a day or week. With few simple techniques you can quickly relax and re-charge in a matter of your busy day.

Relaxing is crucial to your mental and physical health. It reduces stress and anxiety and ensures your body and mind are in balance. The best part? You don’t need hours to relax. When you know some quick and easy cures, whether at home or on the go, you can de-stress in a matter of minutes. These moves are simple to do anywhere, and can work with your day.

Here are some of the best ways to chill out and feel better right now:

Deep Breathing: The 10-Second Stress Fix

One simple way to calm down is by deep breathing. Our breaths are short and fast when we’re stressed. Deep breathing, this tells your body that shit needs to slow down. One of the best approaches is a technique called 4-7-8 breathing. Here’s how to do it:

• 4-second inhale through your nose.
• Now let your breath be held for 7 seconds.
• Breathe out through your mouth, slowly, taking 8 seconds.

Do it right, and after three four times you’ll literally start to feel your stress melt off of you! Deep breathing will slow your heart rate and help quiet both your mind and body.

Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is a process that involves the tensing and release of various muscle groups in your body. This also helps relieve the physical tension of stress. Here’s how you can do it:

• Begin with tensing the muscles in your feet for 5 to 10 seconds. Then, relax them.
• Go down to your calves then thighs, arms, and up to your neck and face.
• Take turns tensing each muscle for a few seconds, and then relax.”

This one little trick eases some of the physical tension born from stress, and sends you on your merry way more relaxed than when you started.

Guided Meditation or Mindfulness

Quiet reflection doesn’t require a complex meditation. A mere 5-10 minutes of guided meditation will help you unwind. It typically entails listening to a voice, or an audio recording of someone’s voice who guides you through calming exercises. There are many free guided meditation apps or videos available online.

Another type of relaxation is mindfulness, which is being in the present moment — paying full attention to what’s happening right now. You might just pay attention to the sensation of your feet on the floor or even to the sound of your breath. You can practice mindfulness any time — while eating, walking, even when you’re doing boring things like daily chores. It clears your mind and unwinds your body.

Aromatherapy: Relax with Scents

Scents can wield a strong influence on your mood. Essential oils, which are utilised to relax the person, stimulate aromatherapy. Some favorite relaxation oils are lavender, chamomile, and sandalwood. You may drop a couple of drops onto a cotton ball, can use a diffuser or oil in the wrist or temples for application. And the relaxing scents might just help ease your mind and make you feel more comfortable.

If you don’t have essential oils, simply lighting a scented candle should also work. A deep breath in through the nose and out through the mouth can be a simple solution for resetting your brain with something that feels peaceful.

Go for a Walk in Nature

Other times, the best way to clear your head is taking a walk or getting outdoors. The natural world is calming to us. Whether you’re at a park, on the beach or just down the block, getting outside will help clear your head and let go of stress. And the gentle rhythm of walking helps facilitate blood flow, which can in turn help loosen up your body.

If possible, walk among trees or near water. Research has demonstrated that time spent in green spaces or near water can be beneficial for mental health and general well-being.

Soothing Music or Nature Sounds

Music is the most relaxing thing you can do. Gentle music can do wonders to slow the beating of your heart and settle your mind down. You can listen to classical music, acoustic guitar or even nature sounds such as rain or ocean waves. Make a relaxing playlist that’s there when you start to feel stressed.

Others even find the sound of nature, such as birds singing or the rustling of wind through trees, to be supremely soothing. These sounds contribute to reducing stress and making you feel more at ease.

Take a Warm Bath

Enjoy the luxury of soaking in a nice hot bath. Warm water can help relax your muscles and give you a few quiet moments to yourself. You could also toss in Epsom salts, bath oils or a bath bomb for an added dose of relaxation. Close your eyes, and pay attention to your breath as you release any tensions in the body.

Bonus if you have a tub, but even a warm shower can be a satisfying sensory experience. The warmth also relaxes your muscles, and the steam can ease breathing.

Take a Digital Detox

We spend so much time on our phones, our computers and our TVs — it can make us feel worn out. Digital detoxing — breaking from screens — can be great for mental health. Consider turning off your phone for an hour or two, or designate certain times during the day when you won’t check email or social media. Spend this time reading, meditating or just zone out without the ever present pull of digital devices.

Stepping back from technology every now and then can help you get back in touch with the present moment, and boost your energy.

Journaling: Clear Your Mind

Putting your thoughts into writing is a great tool to let off steam. If you’re feeling overwhelmed, write for a few minutes. Write about what’s gnawing at you, or think of things you’re grateful for. It’s one way to get thoughts out of your head and onto paper, where they are easier to control.

Journaling can also help you to sort through your emotions and gain a little bit of clarity about any issues that you’re dealing with.

Stretch or Do Simple Yoga

Stretching or a brief yoga session could also be a good way to relax. Gentle stretching or basic yoga postures, such as child’s pose or downward dog, can release tightness in the body. Yoga, too, emphasizes the breath and may further your relaxation.

You don’t have to be an expert at yoga to get something out of it. Just a few minutes of stretching can leave your muscles feeling looser and your mind more at ease.

Final Thoughts

Relaxation isn’t a thing about spoiled: Relaxing is a vital part of being healthy. With the help of these simple tips, you can not only get your stress under control, but also improve your health and mental state. Some days you might have 5 minutes, some days an hour — but you can always take time to relax and reset. The trick is to incorporate relaxation into your everyday life.

So, start today! Choose one or two tactics that best suit you and turn these actions into a regular routine. A sound mind in a sound body – you will thank yourself later!