Relaxation as Ritual: Gentle Ways to Pause, Breathe & Reset

Simple habits, heartfelt rest, and why little pauses matter more than you think.

Dear you,

Last week? Honestly… it’s been a bit of a jumble.

Tech breakdowns, stifling heat making exercise feel almost impossible, and that familiar sense of pushing myself just a little too hard (you might know that feeling too).

In the middle of it all, I found a few wobbly moments of balance - sketching out plans for my next trip to the Lakes, writing in my gratitude journal a little longer than usual, noting what I want to see and where I might go, and working out how to better schedule my workdays. I also allowed myself quiet pauses here and there (and yes - far too much ice cream was involved ).

Saturday was full of work to-dos - but I was grateful for two small pauses that day: greeting the sunrise before starting work and catching the sunset after it all wrapped up. The light didn’t show itself clearly at dawn (fog and mist had other ideas ), but somehow those moments still felt like a quiet reset (thanks to my bestie for the ideas and sincere company).

By Sunday, I stayed close to home, letting things slow right down, resting without plans… and it reminded me how often rest is overlooked, and how easily tiredness can creep in when life is busy.

I know it’s not always possible to carve out these pauses - not every week or season allows it - but I thought I’d share what helps. Just quietly… in case any of it might help you too.

So this is what I’m writing about today:

-Why rest matters

-What relaxation can look like (in very human, imperfect ways)

-How I lean into it when life feels busy

No pressure, no expectations - just gentle ideas you can take or leave.

And if you’ve found even a tiny moment to pause this week - know that I’m quietly proud of you too.

Pop the kettle on if you like… and thank you for being here.

Why I rest

Rest has become essential for me - something I’ve slowly come to appreciate (well… finally, let’s say I’ve caught on ).

I simply can’t be on all the time even though part of me still tries!

Relaxation feels like a quiet way to soften whatever the week has thrown at me. It helps ease some of the tension that builds up, gently balancing out stress so it doesn’t take over completely.

When I give myself even a small pause, like a short daily nap (honestly, sometimes just 10–15 minutes is enough), I feel it straight away. I come back feeling lighter, a little calmer, and often with a fresh burst of energy to continue whatever’s next.

Rest also supports my physical health. Science gently backs this too - relaxation can help lower blood pressure, reduce heart rate, and even support our immune system’s natural rhythms.

So next time you find yourself feeling frazzled… maybe it’s okay to just pause quietly. Whether that’s with a pet, a friend, or an ice cream melting happily in the sun - it can all count as rest.

And there’s more… when I do allow myself these pockets of ease, I notice my sleep improves too. I track it sometimes, and it’s clear - better quality sleep, and I wake up feeling ready (okay, almost ready ) to meet a new day.

"Tiny pauses hold quiet power."

What relaxation looks like for me

For me, relaxation often starts right in the morning - because honestly, how I begin tends to shape everything that follows.

When I open my eyes, I try (when I remember!) to offer a little smile to the new day and quietly think: Today is going to be a good day, no matter what… and I’ll do my best to meet any challenges that come my way.

Then, most mornings, I’ll spend 5-10 minutes listening to a guided meditation, depending on what I feel I need - maybe a calm focus, a gentle mood lift, or a way to soften any stress still lingering from the day before. I pair that with some deep breathing… because even a few mindful breaths can help settle things.

Latest research gently reminds us that how we begin our day affects how our brain and body cope with stress later on - so I try to gift myself that slow start where I can.

But let’s be real: sometimes I jump out of bed at the last minute (especially if I was out late saying goodbye to a beautiful sunset the night before). When that happens, I simply pause for three deep breaths and remind myself: I am enough.

Oh, and sometimes it’s not about meditation at all - it’s just me sipping my morning coffee while listening to positive affirmations. It might sound like multitasking (and maybe it is!) but honestly, it works well for me.

Then comes journalling. I know I’ve written about this before, but it’s still part of my rhythm - nearly every morning if I can. And if not in the morning, I let myself return to it later in the day, and that’s okay too. Journalling helps me set intentions, clear my mind, or unwind when I’d rather not unload everything onto family or friends.

Those daytime naps I mentioned earlier? Yes… I love them. Even 10–15 minutes makes a difference. Science agrees too - naps can improve mood, boost energy, and support brain function (not that I really need an excuse, but it’s nice to know science is on board ).

Relaxation for me also includes connecting with loved ones - cuddles with my kids, dinner with friends, a phone chat with my parents. Science reminds us that cuddles help regulate stress too - they’re good for everyone (pets included!).

Music plays a part - sometimes a quiet listen, sometimes a kitchen dance (hello again kitchen dance ). Science says music can ease tension and lift mood… so why not?

And time outdoors - admiring my little olive tree at home, walking, running, hiking… whatever feels right in the moment, especially when I feel overwhelmed by my own endless to-do list.

Reading a book… yes please. A beautiful way to relax, reflect, or learn something new - and research shows it supports emotional wellbeing too.

And sometimes, relaxation for me means learning something fun and new - like my current dive into a photography editing app. It’s playful, creative and feels like a gentle way to express myself. When learning feels enjoyable, it becomes its own form of rest - it lifts me right out of stress.

A gentle closing thought…

If this week has felt busy, overwhelming, or just a bit much… you’re not alone. I think most of us carry more than we let on - and sometimes we forget that rest isn’t a reward for working hard; it’s an essential part of how we stay well, physically and mentally.

In case you need a gentle reminder: you don’t have to earn your rest.

Even tiny pauses count - science now shows that just a few mindful breaths can calm the nervous system, reduce stress hormones and help your body rebalance.

Here are a few little ideas that help me - and might help you too:

Breathe gently for two minutes - slow inhales and longer exhales send signals of safety to the brain.

Step outside briefly - just a few minutes of fresh air and natural light supports your nervous system.

Allow yourself a small joy each day - a song, a cup of tea, a cuddle or simply staring out the window.

Go gently. No perfect routine needed - just kind invitations to pause.

Thank you so much for reading. And remember - if you’re looking for a simple pause during the week, you’re always welcome to come back to my One-Minute Friday reels or my YouTube meditations https://www.youtube.com/@MOLEMindfulLife they’re here for you whenever you need a soft landing place.

Until next time… wishing you ease, rest, and little pockets of peace.

With love,

Eva.

"Relaxation isn't a reward, it's a rhythm."

References / Research used

Breathing and relaxation: Michigan State University Extension

Power naps and benefits: ResearchGate - The Science and Timing of Power Naps

Cuddles and oxytocin: Harvard Health

Music and relaxation: Johns Hopkins Medicine

Time in nature: American Psychological Association