Guide to Relaxation

Relaxation is a cornerstone of good health, and learning to guide yourself and others toward it is a key skill for any Health Coach. In this guide, we’ll explore practical ways to relax, the benefits of relaxation, and how training as a Health Coach can equip you to improve both your own wellbeing and the lives of those you support.

Why Relaxation Matters for Your Health

Take a moment to check in with your body. How are your head, neck, and shoulders feeling? Many of us go through life feeling like wound-up coils, constantly stressed and tense. Relaxation isn’t just about feeling calm, it has measurable benefits for your body, mind, and overall health.

Benefits of regular relaxation include:

• Improves digestion

• Improves mood

• Helps you to focus and concentrate

• Improves sleep quality and getting to sleep

• Relaxes muscles

• Lowers heart rate and blood pressure

• Balances your blood sugar

• Balances sex hormones

On the other hand, if we don’t make time to relax or recognise when we need to relax, we can start to suffer the consequences in the form of a range of symptoms, such as:

• Headaches

• Fatigue

• Gastrointestinal symptoms (diarrhoea, constipation, piles, reflux, and bloating)

• Trouble getting to sleep or wakefulness

• Always feeling in a ‘hyper’ state and not being able to relax

• Anxiety and/or depression

• Low and/or angry mood

• Impact others around you

Worse still, long term stress and the inability to relax can lead to weight gain/weight loss, high blood pressure, diabetes, atherosclerosis, chronic skin issues and negatively impact the immune system (more likely to be susceptible to coughs and colds, cold sores etc) (1), (2).

Each person will deal with stress differently (depending on their genetic vulnerability, coping style, support and personality), and some people will find ways to relax that may mitigate much of the physiological impact of stress.

It’s important to note that not all stress has a negative effect. Studies have shown that short-term stress can actually boost the immune system, but chronic long-term stress, has a significant effect on the immune system that can manifest into illness and disease.

Common Barriers to Relaxation in Modern Life

Humans have never been so distracted. The 24/7 triggers and interruptions affect our ability to relax. We are constantly being stimulated by technology whether it's notifications on our phones, email inbox filling up fast, world news, or the busyness of our environment - we’re permanently ’switched on’. An increasing number of us are finding it almost impossible to ‘switch off’, due to the pressure felt to always be online and immediately respond, whatever the hour.

How Training As a Health Coach Can Help You Learn to Relax

Training as a Health Coach teaches you techniques to manage stress and prioritise self-care. By learning these skills, you not only improve your own wellbeing but also gain the tools to support others in living healthier, more balanced lives.

Strategies often taught in Health Coach training include:

• Mindfulness and meditation: Reduce anxiety, improve focus, and support immune health.

• Breathing exercises: Simple practices to calm the nervous system and lower stress levels.

• Physical activity: Exercise can both energise and relax, improving mood and reducing tension.

• Setting boundaries: Learning to say no, scheduling downtime, and limiting screen time to maintain mental clarity and calm.

  
  

As a Health Coach, you learn to model these habits, helping others adopt similar strategies for a healthier lifestyle.

Practical Relaxation Tips You Can Start Today

Even small daily changes can make a big difference. Here are some effective ways to relax:

• Establish a consistent bedtime routine and turn off technology at least an hour before bed.

• Set aside daily “you time” for reflection, journaling, or a hobby that you love.

• Switch off notifications on your phone to reduce digital stress.

• Prioritise mindful eating - sit down and savour your meals without distractions.

• Schedule monthly self-care activities, such as a spa day, long walk, or quiet reading time.

The Dual Benefit: Personal Wellbeing and Helping Others

By training as a Health Coach, you will gain the knowledge and techniques to support your own wellbeing while guiding clients towards their health goals, that includes learning how to create individualised plans for relaxation, stress management, nutrition, and lifestyle changes.

To find out more about becoming a professional Health Coach, join one of our free introductory webinars. Click here to view our upcoming dates.