How to Unwind and Relax: Effective Techniques | Botanic Tonics

How to Unwind and Relax: Effective Techniques | Botanic Tonics

Reviewed by Jamal Bouie

In today’s fast paced world, finding moments to unwind and relax is essential for maintaining balance and well-being. In fact, relaxation keeps your heart healthier, cuts stress, reduces muscle tension, improves brain function and memory, and helps you avoid depression, anxiety, and obesity.[1] Whether it's after a long day's work or before you slip into slumber, the power of relaxation can't be underestimated. 

If you’re looking to learn how to unwind after work or before bed, you have come to the right place. This guide will cover the different ways to unwind after a stressful day so you can be rested and recharged for the day ahead.

Exploring Detrimental Effects of Stress 

In our modern lives, stress is evident.  Stress can often lead to exhaustion, edginess, and even grave health complications if left untreated. Various stress-inducing circumstances—be they environmental like an impending work deadline, or psychological like persistent anxieties about job security—have the power to set off a chain reaction of stress hormones, causing a number of different symptoms to occur. Under stress's grip, the heart races, breathing hastens, muscles tense, and beads of sweat emerge.[1]

This assemblage of stress-triggered responses is recognized as the "fight-or-flight" reaction, a survival mechanism used as a way to react quickly to life-threatening situations. The precisely coordinated yet almost instantaneous sequence of hormonal shifts and physiological reactions empowers individuals, as well as other mammals, to confront dangers or seek safety.[1]

So how can you prevent this and other symptoms to your mental and physical health? By taking time to unwind and release stress in a healthy and positive way. Whether that be practicing mindful meditation, reading a good book, or moving the body through exercise, there are lots of healthy ways to unwind after a stressful day. 

The Importance of Unwinding and Relaxation

Unwinding is not just a luxury; it's a necessity. Finding moments to relax and rejuvenate helps reduce stress hormone levels, lowers blood pressure, and improves overall mood, especially after a busy day.[2] Prioritizing relaxation is an act of self-care that allows you to recharge and face life's challenges with a clearer mind and calmer demeanor. Whether that be taking small breaks at work to go outside, dedicating a time in the day to practice yoga or deep breathing, or actually taking that PTO that you’ve been pushing off. 

How to Unwind After a Busy Day

Let's explore some effective techniques that can help you unwind and find your inner peace. 

Mindfulness Practices for Inner Peace

Mindfulness, the practice of being fully present in the moment, offers a powerful way to disconnect from the chaos of the day. Engaging in mindfulness meditation or simply practicing mindful breathing can help reduce stress and enhance your overall sense of well-being.

The 1979 study on Mindfulness-Based Stress Reduction (MBSR) explored the impact of MBSR techniques.[3] Developed by Jon Kabat-Zinn, MBSR combines mindfulness meditation, body awareness, deep breathing, and yoga to manage stress. The study examined the effects of an 8-week program involving daily mindfulness meditation for about 45 minutes. The practice aimed to enhance awareness of the present moment, including thoughts and bodily sensations, without judgment. 

Results showed that MBSR reduced stress by lowering cortisol levels, blood pressure, and heart rate. It also improved cognitive functions, such as attention and memory. Additionally, MBSR positively influenced mental health, addressing issues like anxiety, depression, and post-traumatic stress disorder (PTSD). The study highlighted the effectiveness of mindfulness in managing stress and enhancing overall well-being.[3]

Creating a Relaxing Environment

Your environment plays a significant role in your ability to unwind. Creating a cozy and calming space, whether through soothing lighting, calming music, comfortable seating, or your favorite scents, can set the stage for relaxation.

Breathing Exercises for Relaxation

Breathing is a direct pathway to relaxation. Techniques like deep breathing, also known as diaphragmatic breathing, can activate the body's relaxation response, helping to lower stress levels and promote a sense of calm.

Physical Activity to Unwind

Engaging in physical activities that you enjoy, such as yoga, stretching, or even a leisurely walk, can  do wonders when improving your mood. Physical movement triggers the release of endorphins, the body's natural mood lifters. 

Discovering Kava for Relaxation

An all-natural, plant-based way to unwind: kava. Derived from the root of the Piper methysticum plant, kava has been used in Pacific Island cultures for its potential to induce relaxation and reduce occasional stress and anxiety. The kavalactones found in kava interact with brain receptors to promote a sense of calmness.[4] It's essential to approach kava use with guidance, especially if you're new to it. 

Read our other blog on The Benefits of Drinking Kava 

How Botanic Tonics Can Help

At Botanic Tonics, we believe in the power of nature to promote well-being. Our range of kava tonics and kava capsules are designed to provide a natural means of achieving relaxation and inner peace. As you explore the world of relaxation techniques, our kavatonics can help you find a sense of calm amidst the chaos but also give you more energy to find time to be physically active. It’s all about balance they say. 

In the hustle and bustle of life, carving out moments to unwind and relax is an investment in your overall well-being. From mindfulness practices and breathing exercises to exploring the safety guidelines of kava, the path to inner peace is within reach. Remember, relaxation is not a luxury—it's an essential part of self-care that contributes to a healthier, happier you. So, let the techniques and natural options guide you toward a state of tranquility and harmony.


1 Harvard Health. Understanding the Stress Response., 

2 National Library of Medicine. The relationship between nature connectedness and happiness: a meta-analysis. Frontiers in Psychology. 

3 National Library of Medicine. Mindfulness-based stress reduction: a non-pharmacological approach for chronic illnesses. 

4 National Library of Medicine. Piper methysticum (kava kava). 

About The Author

Jamal Bouie Botanic Tonic

Jamal Bouie

Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.

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