Relaxation is important because it helps your body and mind recover from stress and strain. When you’re always “on,” your nervous system stays in a heightened state, which can drain you physically and mentally. Here are some key reasons why relaxing matters:

• Reduces stress: Relaxation lowers cortisol (the stress hormone), helping to calm your nervous system.

• Supports physical health: Chronic stress is linked to high blood pressure, heart disease, and a weakened immune system. Relaxation gives your body a chance to repair and restore balance.

• Improves mental clarity: When you pause and rest, your brain processes information better, improving focus, memory, and creativity.

• Boosts emotional well-being: Relaxing can ease anxiety, lift your mood, and make it easier to regulate emotions.

• Improves sleep: Relaxation signals your body that it’s safe to rest, which makes it easier to fall asleep and get deep, restorative rest.

• Enhances productivity: Taking breaks prevents burnout and actually makes you more effective when you return to tasks.

In short: relaxation isn’t “wasting time”—it’s giving your body and mind the reset they need to stay strong, balanced, and resilient.

Progressive relaxation therapy

This relaxation technique takes about 15- 20 minutes to complete and can be practised either in a comfortable chair, in bed, on the floor, or anywhere that feels right

1 Take a deep breath in and point your toes – hold for a count of 6 and exhale, letting out any tension.  Let your feet open and relax

2 Take a deep breath in and flex your feet up pressing the calf muscles into the floor – hold for 6 and exhale – release the legs

3 Take a deep breath and pull up the muscles above the kneecap into the thighs and hold, and release the muscles and breath.  Let your thighs roll open.  Concentrate on that area

4 Take a deep breath in and squeeze your buttocks and abdomen tightly then exhale.  Release into the floor.  Dissolve into the surface

5 Take a deep breath into the abdomen – let it balloon out – hold – draw it in – be mindful of that area.  Exhale – relax and allow your breath to regulate itself for a few moments

6 Bend your elbows and make fists – breathe in and squeeze the top of your arms and exhale, relaxing the arms to the floor

7 Take a breath in and stretch your arms out and span your fingers – exhale and release your arms

8 Take a breath in and raise your shoulders to the ears, holding for the 6 count and exhale rrelaxing your shoulders.  Let the tension flow out with the breath

9 As you breathe in, bring your palms together in front of your chest and press them against each other – hold and then relax your arms to the floor

10 Breath in and expand the lungs and upper chest, – hold – listen to the beat and pulse – be aware.  Exhale – relax and let the tension float out like bubbles in water

11 Breathe in and raise your head from the floor and hold – gently let it return to the floor as you exhale and let it relax into the floor like a sponge.  After a few minutes, slowly roll the head from side to side a few times, and then relax again

12 Take a breath in and raise the eyebrows – feel the pull behind the eyes.  Exhale and relax.  This relaxes the frontal lobes of the brain

13 Breathe in and squeeze your face tight – hold – and relax.   Feel the light pouring into it – and the heat radiating out

14 Breathe in and open your jaw wide – stretching down through the jaw and cheekbones – hold – and as you exhale, say ‘AHHHHHH’ and relax your mouth.  Be aware of your heartbeat and inner rhythm – let the breath regulate itself – be aware of the sensations in the body – be aware of the peace and release of tension – feel lightness – smile inwardly down to your toes

15 Take a deep breath into the chest and hold – release just half of it – now breathe into the abdomen and hold – imagine that you have a fountain pouring out of the crown of your head as you exhale  – above you and around you.   Smile inside – relax and enjoy