How to Relax Effectively During Stressful Times?

Understanding stress: how does it affect the body and mind?

Stress is a natural response of the body facing a situation perceived as threatening, urgent, or uncertain. It activates the autonomic nervous system, triggering a survival response known as the "fight or flight" reaction.

Specifically, the brain releases hormones such as cortisol and adrenaline, causing:

• accelerated heart rate,

• faster breathing,

• increased muscle tension,

• heightened mental alertness.

In the short term, this mechanism helps respond quickly. This is called acute stress, a punctual reaction to specific events (exams, presentations, emergencies...).

However, when stress becomes constant without recovery periods, it can exhaust the body and mind. It disrupts sleep, mood, digestion, and can lead to physical and mental exhaustion.

Understanding the effects of stress is essential to responding appropriately and identifying resources that help regain balance.

10 effective methods to relax when stressed

There are many simple and natural ways to relieve stress daily. The idea isn't to do everything but to find what genuinely calms you, depending on your lifestyle and stress level.

1. Deep breathing
Slow, controlled breathing calms the nervous system. Try inhaling for 4 seconds, holding for 4 seconds, exhaling for 6 seconds. Repeat 3 to 5 times.

2. Cardiac coherence
Rhythmic breathing technique (often 6 breaths per minute) that regulates stress, improves concentration, and promotes inner calm.

3. Mindfulness meditation
A few minutes of daily meditation effectively reduce stress. Easy apps can help beginners, even in just 5 minutes.

4. Gentle stretching
Practicing slow movements (yoga, mobility exercises) releases physical tensions caused by stress, especially in the neck, back, and shoulders.

5. Nature exposure
Walking in nature, gardening, or simply exposure to natural light soothes the nervous system and helps recenter oneself.

6. Listening to relaxing music
Certain frequencies (like 432 Hz) or soft music directly relax the mind.

7. Creative activities
Painting, drawing, writing, cooking... All these activities help focus on the present moment and relieve tension.

8. Drinking herbal teas
Chamomile, lemon balm, lavender, or passionflower infusions naturally help relax and reduce stress symptoms.

9. Evening ritual
Turning off screens, dimming lights, reading, or listening to soft music before bedtime helps prepare the body for rest.

10. Expressing emotions
Talking to someone close or writing in a journal helps release emotions and gain perspective on stress sources.

Natural stress relief: simple tips for daily life

In addition to soothing actions like breathing or herbal teas, certain natural supplements effectively support the body and mind during stressful periods. Here are three targeted formulas ideal for daily calm and balance:

Stress FX Stress Formula – Healthology

Who is it for?

For individuals experiencing intense mental stress (work, mental overload, daily anxiety).

Benefits:

• Contains ashwagandha, magnesium, and adaptogenic herbs

• Promotes resistance to acute stress and reduces mental fatigue

• Supports emotional balance and inner calm

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Stress Saffron with Ashwagandha and Passionflower – Genuine Health

Who is it for?

Ideal for people prone to irritability, sleep disturbances, or high emotional load.

Benefits:

• Saffron promotes positive mood

• Ashwagandha stabilizes stress response

• Passionflower supports natural relaxation and serenity

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Supreme Stress Release – La Boîte à Grains

Who is it for?

For those seeking a comprehensive, natural approach to managing daily stress.

Benefits:

• Synergistic formula of targeted herbs and nutrients

• Reduces nervous tension and promotes prolonged relaxation

• Can be used regularly without dependency

View Product

These products easily integrate into a wellness routine and effectively support your efforts to reduce stress naturally and gently.

Useful apps to manage daily stress

Whether you're at home, work, or on-the-go, certain free or paid apps help manage stress effectively. They're especially useful for adding short calm breaks into a busy day.

Some of the most popular include:

• Petit Bambou – meditation in French, highly accessible for beginners

• Calm – relaxing sounds, anti-stress meditation, and sleep programs

• Respirelax+ – ideal for cardiac coherence and good breathing

• Mindshift – designed for youth and adults experiencing anxiety, developed with clinical input from Canadian psychologists

Tip: scheduling a reminder to take 5 minutes for anti-stress breathing between tasks can significantly improve your well-being.

Creating a soothing environment for better relaxation

Your living or working space plays an important role in stress management. Simple adjustments can significantly enhance anti-stress relaxation.

• Natural or dimmed lighting: reduce harsh artificial light at night to soothe your nervous system.

• Soft sounds or silence: use white noise or relaxing music apps to create a calm bubble.

• Ambient scents: essential oils (lavender, sweet orange, eucalyptus) diffused through appropriate devices have shown effectiveness in calming anxiety.

FAQ – Frequently asked questions about relaxation and stress

What's the best method to relax?
The best method depends on the individual, but deep breathing, anti-stress meditation, gentle stretching, and listening to relaxing music are among the most effective. Choose a technique that truly provides calm.

What natural products effectively relax you?
Among the most recommended are:

• Ashwagandha, to manage chronic stress

• L-theanine, to enhance concentration and mental relaxation

• Herbal teas (chamomile, lavender, passionflower), to naturally soothe anxiety

• Magnesium, to support the nervous system

These products complement relaxation and wellness approaches.

How to destress in 5 minutes?
Take 5 minutes to practice anti-stress breathing: inhale deeply through the nose, hold 3 seconds, and exhale slowly through the mouth. You can also listen to soothing sounds, stretch, or sip herbal tea quietly.

What to do when feeling stressed?
For quick relaxation during stress:

• Take a quiet break

• Move or walk briefly

• Use a cardiac coherence app

• Activate an essential oil diffuser

• Write your feelings in a journal

These simple actions help regain control and effectively manage stress.

Finding your own tools to better manage stress

Feeling stressed is part of modern life, but it's entirely possible to regain control over daily stress with simple, natural, accessible tools. Whether through breathing, meditation, improved sleep hygiene, or natural products, every action counts to soothe the mind and maintain health.

If stress causes sleep disturbances or insomnia or becomes chronic, it's crucial to consult a professional or healthcare provider for tailored support.

For further help, explore our wellness product selection at La Boîte à Grains and find reliable information and attentive service on our website to help restore daily balance and serenity.