How does your prefered relaxation practice look like?
What is your preferred relaxation practice at the end of a busy working day or on the weekend?
❌ -> Is your only wish to do NOTHING than just be?
🛋️ -> Do you love to loung on the counch?
📺 -> Do you regularely zone-out in front of a (TV) screen?
📱 -> Maybe scroll a bit (or a bit longer) through social media?
🍿 -> And perhaps you enjoy some delicious (finger) food while doing all of above?
Yet, no matter how long you engange in above "relaxation" praxtices, you still feel exhausted.
Never REALLY relaxed, but instead even more tired than before?
😴 -> Perhaps you experience deep fatigue but struggle to fall asleep - or stay asleep?
🤒 -> Maybe you find yourself catching infections more easily than before?
⚖️ -> Or have you’ve noticed a weight gain you can't really explain?
Here’s the hard truth: these activities do not relax your body neither do they relax your mind.
In fact, screen time often increases your stress levels by triggering the release of cortisol - commonly known as "the stress hormone".
This is due to:
👉 -> Blue light exposure, which interferes with melatonin production and disrupts sleep
👉 -> Lack of physical activity, which prevents the body from metabolizing excess cortisol
👉 -> Information overload, which keeps the brain in a hyperactive state
Think about it: how much of the content we consume is filled with fear, anxiety, scarcity, shouting, or even violence?
Consider the TV shows or movies you usually watch:
🦄 Are they uplifting, feel-good stories from beginning to end?
💔 Or do they involve drama, shouting, tears, fighting, or even killing?
Most shows rely on some level of drama to keep viewers engaged.
Because let’s face it: a story without conflict simply is too "boring" to watch. Same with the News.
On a subconscious level, this constant exposure to negativity fuels your stress, triggering even more cortisol to flood your system.
🩸 The problem? Cortisol lingers in your bloodstream until it’s actively released. Without this release, it continues to impact your body, often leading to fatigue, irritability, or even long-term health problems.
So true relaxation doesn’t look like above "routine".
To truly unwind, it’s essential to engage in activities that actively counter the effects of stress.
Or in other words: true relaxation requires an approach that actively reduces stress hormones, supports mental and physical recovery, and helps you maintain your overall well-being.
What Science Tells Us About The Stress Hormone Cortisol
You might or might not yet know, that cortisol plays a vital role in the body’s fight-or-flight response, helping us handle immediate stressors. It is great when we face a bear in the forest, but not so great if it's been released almost constantly due to our modern, everyday life.
The hard truth is: when cortisol levels remain heightened over extended periods, it can have a drastic impact on your physical and mental health.
Did you know that chronic stress and high cortisol levels have been linked to:
🤒 -> Weakened immune function
🩸 -> Increased blood pressure
⚖️ -> Weight gain, particularly around the abdomen
😴 -> Disrupted sleep patterns
😰 -> Anxiety and depression
Even more concerning, without proper mechanisms to lower cortisol, our bodies can become “stuck” in a state of stress, leading to burnout and the inability to produce adequate cortisol when we truly need it!
This phenomenon, often referred to as "adrenal fatigue", highlights the critical importance of finding effective ways to relax.
This is why I keep saying over and over again:
"Relaxation is not a luxury – it’s a necessity for maintaining mental, emotional, and physical well-being" - Lara Marek
What Actually Works: Proven Methods for Real Relaxation
The good news? Science provides us with effective tools to reduce cortisol levels and promote genuine relaxation.
Here are the most impactful methods:
Controlled Breathing Deep, diaphragmatic breathing triggers the relaxation response in the body, signaling to the brain that it’s safe to let go of stress. Techniques such as box breathing (inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts, and holding again for 4 counts) can be practiced anytime, anywhere.
Physical activity is one of the most effective ways to metabolize cortisol and reduce its levels in the bloodstream. Even gentle activities like yoga, walking, or stretching can make a significant difference. For optimal results, aim for a combination of aerobic and mindfulness-based exercises. The positive effects of Movement and Exercise are even more powerful if done outdoors. Spending Time in Nature has a natural calming effect on the mind and body. Research has shown that spending as little as 20 minutes in green spaces can significantly lower cortisol levels and improve overall well-being.
Mindfulness and Meditation practices help shift the body from a state of stress to relaxation. Research consistently shows that these practices lower cortisol levels and enhance emotional well-being.
Guided Mediation or Hypnosis are powerful tools for achieving deep relaxation. By guiding the mind into a focused and relaxed state, hypnosis not only reduces cortisol levels but also helps rewire stress-inducing thought patterns. Regular hypnosis sessions can have a cumulative effect, making it easier to access a calm state even during challenging times. Hypnosis is also a great tool to establish High Quality Sleep. Sleep is essential for resetting cortisol levels. Prioritizing good sleep hygiene - such as maintaining a consistent bedtime, avoiding screens before bed, and creating a relaxing bedtime routine - can enhance your body’s ability to recover from stress.
Why Relaxation Matters More Than Ever
The cumulative effects of stress are not to be underestimated.
Chronic stress not only diminishes our quality of life but also puts us at greater risk for serious health conditions like heart disease, diabetes, and mental health disorders.
"By prioritizing real relaxation, we’re not just reducing stress - we’re investing in our long-term health and happiness." - Lara Marek
Your Next Step: Get Honest With Yourself
I'd suggest to first start with an honest assessment of YOUR relaxation practices and habits.
Did you find yourself "engaged" in any of above rather unhealthy "relaxation" practices?
If so, it might be time to rethink your approach to unwinding to make sure your body and mind get the restoration they require and deserve.
It might seem as taking the extra time to go for a walk in the nearby forrest, for a guided mediation or intentional breathing is nothing that fits into your jam-packed day.
As you might already start to realize, the truth is: Propoer relaxation doesn't take away from your day - it enhances it; leaving you more energized, focused and productive.
Step 1: Start small
Even if you start small by incorporating just one of the proven methods mentioned above into your daily routine, the effects on your well-being will be significant.
Whether it’s a five-minute breathing exercise, a quick walk outside, or a short hypnosis session just before bedtime, every step counts.
Remember: Relaxation isn't just a luxury; it is a skill, and like any skill, it improves with practice. Your body and mind deserve the gift of true peace. By prioritizing your mental and physical recovery, you’ll feel more balanced, more resilient, and ready to achieve your goals.
Step 2: Get support
If you’re ready to take your relaxation journey serious and/or to the next level, I invite you to explore the tools and resources I've designed to support your journes.
Whether it is releasing stress, restoring balance or unlocking the potential within you, all of them are designed to help you achieve your dream outcomes.
Classical coaching is great, yet combined with a powerful tool such as guided mediation or hypnosis, it can transform your life in ways you never dreamed of. Your long-term-well-being is worth the investment you make into yourself.
Start your journey today, one mindful step at a time.
Bringing transformation with Love, Light and Gratitude
from the heart of Switzerland,
Lara
P.S.: Beyond the powerful insights shared here, I occasionally host workshops that are open to people from all walks of life. Right now, they’re free of charge and they provide an interactive and practical environment to truly experience these relaxation techniques.
These sessions are designed not just to inform but to actively guide you through exercises that can be easily incorporated into your daily life.
Workshops offer a supportive space to practice these skills, making it easier to integrate them into your routine - and start experiencing the benefits right away.
👉 Sign up for my newsletter to be the first to hear about upcoming workshops!
P.P.S.: You might wonder: why working with Lara? As a certified hypnosis coach and a passionate advocate for mental and emotional well-being, I bring not only professional expertise but also personal experience to my practice.
It's my own journey that proofed me how effective these tools can be in transforming lives, and I’ve spent years refining my approach to ensure it works for others too.
Schedule a free discovery call today to explore how we can work together: Lara Marek Coaching
When you attend one of my workshops or work with me 1:1, you’re not just learning techniques - you’re gaining a trusted guide who is deeply committed to your growth and success.
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