When Was the Last Time You Really Relaxed?

Be honest.
Was it yesterday?
Last week?
Months ago?

Sometimes, relaxation feels like a luxury. Between work, notifications, appointments, and endless to-do lists, slowing down can feel impossible.

The truth is your body and mind need it.

Vacation Refills My Cup

Every August, my family and I take a vacation. Not a “let’s answer emails from the beach” trip. A real vacation.

We explore together. We eat good food. We laugh. We spend time just being together with no agenda.

These trips create memories and refill my cup. I come back more focused, more creative, and more grounded. And I’m not imagining it. Science backs this up.

Relaxation is powerful. It’s not indulgent. It’s essential.

Your Body on Stress vs. Relaxation

When you don’t slow down, your body stays in “fight or flight” mode. That chronic stress can:

• Raise your blood pressure. Prolonged stress activates your sympathetic nervous system, tightening blood vessels and increasing pressure on the heart. Over time, this can raise the risk of heart disease. Source
  
  
• Disrupt your sleep. Elevated cortisol interferes with melatonin, making it harder to fall and stay asleep. Sleep debt then worsens anxiety and focus. Source
  
  
• Trigger inflammation. Chronic stress can increase pro-inflammatory cytokines in the body, contributing to conditions like arthritis, autoimmune diseases, and even cancer. Source
  
  
• Hurt your heart, brain, and immune system. Studies link unrelenting stress with higher risk for strokes, depression, dementia, and reduced immune resilience.
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Now flip the switch.

When you give yourself time to unwind, even briefly, your body shifts into “rest and digest” mode. That’s when healing happens.

Relaxation can:

• Lower cortisol levels. Deep breathing, meditation, or even a warm bath can reduce cortisol, your body’s main stress hormone, within minutes.
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• Improve digestion. When you’re relaxed, your body is able to properly digest food, absorb nutrients, and avoid GI distress like bloating and cramps.
  
  
• Boost mood and memory. Relaxation techniques like mindfulness can increase gray matter in the brain, improving emotional regulation and working memory.
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• Support longevity and immune function. People who regularly practice stress-reduction techniques tend to live longer, have fewer illnesses, and recover more quickly from infections. Source
  
  

Relationships Matter, Too

My vacations aren’t just good because of the scenery. They’re good because of the company.

Spending time with people you love—laughing, sharing meals, walking and talking—protects your health in big ways.

Research shows that strong social ties help us:

• Live longer. People with close relationships have a 50% increased chance of longevity.
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• Handle stress better. Social support lowers stress hormone reactivity, helping us stay calm and recover faster from emotional stress.
  
  
• Avoid depression. Loneliness and social isolation are strong predictors of depression, especially in older adults.
  
  
• Reduce risk of cognitive decline. Staying socially active is associated with sharper memory and lower risk of dementia. Source
  
  

How to Add Relaxation Into Your Day

You don’t have to wait for vacation to benefit. Start small.

Try one or two of these:

• Take a 5-minute breath break. Pause between meetings to do simple deep breathing. Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. It activates the parasympathetic nervous system and calms the mind.
  
  
• Get outside. Even 10 minutes in nature can reduce blood pressure and improve your mood. Touch a tree. Feel the sun. Listen to the birds. This is called “green time,” and it works.
  
  
• Put your phone down. Try a “no-screen” hour in the evening. Use that time to journal, read, pray, or talk to someone in person. Your nervous system will thank you.
  
  
• Stretch your body. Gentle stretches before bed release muscle tension and signal your brain that it’s time to wind down.
  
  
• Laugh more. Laughter lowers stress hormones, boosts endorphins, and even improves blood flow. Watch a comedy or call that friend who always makes you smile.
  
  

You Deserve to Feel Good

Relaxation isn’t selfish. It’s how we recover, recharge, and show up fully in our lives.

You don’t need hours. You don’t need a retreat. You just need a moment. Take it.

Because your mind, your body, and your future self will thank you.