{"id":6401,"date":"2021-08-27T09:40:26","date_gmt":"2021-08-27T15:40:26","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6401"},"modified":"2021-10-06T14:28:29","modified_gmt":"2021-10-06T20:28:29","slug":"relax-your-mind-body-and-spirit","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2021\/08\/27\/relax-your-mind-body-and-spirit\/","title":{"rendered":"Relax Your Mind, Body, and Spirit"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><div class=\"entry__content entry-content\">\n<h2>7 Ways to Relax Your Mind, Body, and Spirit<\/h2>\n<div class=\"entry__image\">Now, more than ever, we need these 7 ways to relax your mind, body, and spirit and to see how it\u2019s important to prioritize relaxation. Between work and family obligations, fitness goals, and everything we see on the news, learning how to relax and stress less is crucial.<\/div>\n<div class=\"entry__content entry-content\">\n<p>Stress is widespread \u201cin our fast-paced and consumer-driven society,\u201d says Mateja (Matty) Petje-Levinson, M.S., LMFT, CPNLP, a marriage and family therapist. \u201cFinding a balance between life, work, and family obligations is key.\u201d<\/p>\n<p>Stress \u201ccan affect all areas of our lives, including social relationships and work productivity,\u201d she adds, which is why we\u2019ve compiled some of our favorite ways to relax the mind, body, and spirit.<\/p>\n<\/div>\n<h3>1. Start With Your Breath<\/h3>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-6403 aligncenter\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/How-to-Relax.600.breathe.jpg\" alt=\"Relax Your Mind, Body, and Spirit\" width=\"600\" height=\"400\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/How-to-Relax.600.breathe.jpg 600w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/How-to-Relax.600.breathe-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<div class=\"entry__content entry-content\">\n<p>Begin your day with some simple, calming\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/yoga-breathing-techniques-to-try-at-home?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">breathing techniques<\/a>.<\/p>\n<p>Certified yoga instructor Crystal Fenton, E-RYT 200, YACEP, likes practices that are also \u201ccooling,\u201d including\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3410188\/\" target=\"_blank\" rel=\"noopener\">chandra nadi pranayama<\/a>.<\/p>\n<p>She explains how to properly do this technique:<\/p>\n<ul>\n<li>Use your right thumb to close your right nostril.<\/li>\n<li>Breathe in through your left nostril, filling your lungs with air.<\/li>\n<li>Seal both nostrils and hold your breath for 2\u20133 counts.<\/li>\n<li>Release your right nostril and slowly exhale.<\/li>\n<li>Repeat for 12 rounds, breathing in through your left nostril and out through your right.<\/li>\n<\/ul>\n<h3>2. Practice Yoga<\/h3>\n<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2021\/08\/How-to-Relax.600.yoga_.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-139623 size-full\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2021\/08\/How-to-Relax.600.yoga_.jpg\" alt=\"Yoga to relax your mind, body and spirit\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<p>Yoga promotes a variety of\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\">health benefits<\/a>\u00a0like increased strength and flexibility and\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5843960\/\">studies<\/a>\u00a0also show that\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-yoga-affects-the-brain?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">yoga can also help with mood and relaxation<\/a>.<\/p>\n<p>If you\u2019re new to yoga, start with these\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/yoga-videos-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">yoga poses for beginners<\/a>. Or try any of the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/beachbody-yoga-studio\/workouts?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Beachbody Yoga Studio<\/a>\u00a0sessions.<\/p>\n<h3>3. Get Out in Nature<\/h3>\n<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2021\/08\/How-to-Relax.600.book_.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-139625 size-full\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2021\/08\/How-to-Relax.600.book_.jpg\" alt=\"Get out in nature to relax your mind, body and spirit\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6926748\/\" target=\"_blank\" rel=\"noopener\">Spending time in nature<\/a>\u00a0can help you relax, so spend at least part of the day in the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-being-outside?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">great outdoors<\/a>.<\/p>\n<p>Go for a scenic hike, swimming in a lake, or biking a new trail.<\/p>\n<p>Bonus points if you grab a friend or your dog for some extra self-care! (Oh, and lounging in your backyard or at the beach also counts!)<\/p>\n<h3>4. Treat Yourself<\/h3>\n<p>Good \u201cstuff\u201d can make the world of difference in your sleep, meal prep, or workouts (all things that contribute to overall well-being)!<\/p>\n<p>Here are some relaxation-inspired ideas to treat yourself:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.bose.com\/en_us\/products\/wellness\/noise_masking_sleepbuds\/noise-masking-sleepbuds-ii.html?mc=25_PS_HP_PL_00_GO_&amp;gclsrc=ds#v=noise_masking_sleepbuds_ii_white\" target=\"_blank\" rel=\"noopener\">Bose Sleepbuds II<\/a>\u00a0sync up with the Bose Sleep app for relaxing sounds to drown out noisy neighbors, snoring partners, or loud street activity.<\/li>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-an-air-fryer?referringrepid=411888\" target=\"_blank\" rel=\"noopener\">Air fryers<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-an-instant-pot?referringrepid=411888\" target=\"_blank\" rel=\"noopener\">Instant Pots<\/a>\u00a0can make healthier meals easier and faster. Treat yourself to some \u201cretail therapy\u201d today and you can eat well every day \u2014 without having to sacrifice your precious relaxation time.<\/li>\n<li>Skip the stressful drive to the gym and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/plans\/offers_bod?referringrepid=1393&amp;utm_campaign=bod_article_links&amp;utm_content=default&amp;utm_medium=body_link&amp;utm_source=blog\" target=\"_blank\" rel=\"noopener\">work out at home<\/a>\u00a0on\u00a0<em>your<\/em>\u00a0schedule.<\/li>\n<\/ul>\n<h3>5. Meditate<\/h3>\n<p>Daily meditation can help you focus on the present and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-practice-mindful-meditation?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">may reduce the level of stress hormones<\/a>, or cortisol, that floods your body when you\u2019re stressed.<\/p>\n<p>Even just\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/10-minute-meditation?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">10 minutes of meditation<\/a>\u00a0a day can help you manage anxious feelings.<\/p>\n<p>If you\u2019re\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/meditation-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">new to\u00a0meditation<\/a>, you can start with a guided meditation program like\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/unstress-21-days-of-meditation\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Unstress<\/a>, which features quick and easy 10-minute sessions.<\/p>\n<p>You\u2019ll learn how to stop worrying about the past and the future, and start living in the now.<\/p>\n<h3>6. Write Your Feelings Down<\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3830620\/\">Studies<\/a>\u00a0show that journaling and other forms of \u201cexpressive writing\u201d can boost your mood and relieve stress.<\/p>\n<p>Take a few minutes to jot down some feelings you\u2019re having, plans or goals for the future, or worries plaguing you. Or\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/gratitude-journal?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">start a gratitude journal<\/a>\u00a0to help shift your thinking to a positive place.<\/p>\n<p>It may help to get them out of your head and onto the page, so you can go about your day with a little less mental clutter.<\/p>\n<h3>7. Practice Self-Care to Relax Your Mind, Body and Spirit<\/h3>\n<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2021\/08\/How-to-Relax.600.cooking.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-139622 size-full\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2021\/08\/How-to-Relax.600.cooking.jpg\" alt=\"Cooking to relax your mind, body and spirit\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<p>Finding a self-care practice that works for you is crucial for relaxation, especially if you\u2019re busy.<\/p>\n<p>Even mini bursts of \u201cme time,\u201d like a walk around the block or waking up a few minutes before the kids to have your warm cup of coffee on the porch can be acts of self-care.<\/p>\n<p>Here are a few more\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-is-self-care-important?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">self-care ideas<\/a>\u00a0for:<\/p>\n<ul>\n<li>Reading a great book<\/li>\n<li>Taking a hot bath<\/li>\n<li>Getting a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-massage?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">massage<\/a><\/li>\n<li>Take a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/6-reasons-why-you-need-to-take-a-nap?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">nap<\/a><\/li>\n<li>Saying\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/daily-affirmations?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">daily affirmations<\/a><\/li>\n<li>Trying out\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/meatless-monday-recipes?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">new recipes<\/a><\/li>\n<li>Put on some headphones and listen to music<\/li>\n<li>Creating a soothing a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-body-lotion-for-dry-skin?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">skincare routine<\/a><\/li>\n<\/ul>\n<p>From the Team Beachbody Blog <span class=\"posted-on\"><time class=\"entry-updated updated\" title=\"Friday, August 20, 2021, 3:51 pm\" datetime=\"2021-08-20T15:51:17-07:00\">August 20, 2021<\/time><\/span><span class=\"entry-author\">| BY:\u00a0<a class=\"author url fn\" title=\"Posts by Chelsea Frank\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/chelsea-frank?referringrepid=1393\" rel=\"author\">Chelsea Frank<\/a><\/span><\/p>\n<p style=\"text-align: center;\">Do you want to lose weight, build muscle, or feel more fit?\u00a0<a class=\"offer_unit_link offer_unit_link--paragraph\" href=\"https:\/\/www.teambeachbody.com\/shop\/b\/fitness\/beachbodyondemand?referringRepID=1393\" target=\"_blank\" rel=\"noopener\">Join Beachbody On Demand<\/a>, and get access to Beachbody\u2019s world-famous programs, including 21 Day FIX\u00ae, 80 Day Obsession\u2122, and P90X\u00ae. Don\u2019t miss out on your chance for amazing results.\u00a0<a class=\"offer_unit_link offer_unit_link--paragraph\" href=\"https:\/\/www.teambeachbody.com\/shop\/b\/fitness\/beachbodyondemand?referringRepID=1393\" target=\"_blank\" rel=\"noopener\">Sign up today!<\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.teambeachbody.com\/shop\/d\/BBPEnergizeAllFlavors?referringRepID=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-6402\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/get-fired-up-energize.jpeg\" alt=\"Get Fired Up With Energize\" width=\"960\" height=\"320\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/get-fired-up-energize.jpeg 960w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/get-fired-up-energize-300x100.jpeg 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2021\/08\/get-fired-up-energize-768x256.jpeg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>7 Ways to Relax Your Mind, Body, and Spirit Now, more than ever, we need these 7 ways to relax your mind, body, and spirit and to see how it\u2019s important to prioritize relaxation. Between work and family obligations, fitness goals, and everything we see on the news, learning how to relax and stress less [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085,918],"tags":[1986,1985],"class_list":{"0":"post-6401","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-focused-nutrition","7":"category-healthy-living-and-eating","8":"tag-mind-body-spirit","9":"tag-relax-your-mind-body-and-spirt","10":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Relax Your Mind, Body, and Spirit - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Now, more than ever, we need these 7 ways to relax your mind, body, and spirit, and to see how it\u2019s important to prioritize relaxation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2021\/08\/27\/relax-your-mind-body-and-spirit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Relax Your Mind, Body, and Spirit - Fitness, Health &amp; 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