Slowing Down: How to Find Serenity Amidst the Hustle

Easy, Free, and Powerful Techniques to Ease Stress and Boost Well-Being

I’ve been reading a lot about health lately, especially the importance of calming your nervous system and giving your body and mind a break. Over the holiday season, it was easy for me to follow a routine that allowed me to live more slowly than usual. Of course, once work started again and the day-to-day chaos washed over me, it became much harder to maintain this desired slowness.

But I haven’t given up yet. I’m still holding onto the wonder of the new year and making time for quiet moments. There will be days—probably even longer stretches—when life takes over, and the thought of taking a second to breathe will feel laughable. Still, having a repertoire of activities that help create my favorite calm moments makes it easier to put in the effort to make it happen.

Photo by raquel raclette on Unsplash

Today, I want to share a few of my favorite things to do when I’m feeling anxious and in dire need of a deep breath, when I’ve been out socializing and my energy is running low, or simply when I want to sit down and take care of myself (which I hope will become a daily habit… a girl can dream).

Breathing

Have I written about my love for breathing here before? Since reading a book about the benefits of intentional breathing, I’ve become obsessed with actively and consciously breathing. Deep belly breaths, in particular, can be transformative. Feeling your belly expand, followed by your ribs, and finally even your shoulders, brings a big smile to my face. It improves oxygen flow and leaves you feeling refreshed.

I’ve experimented with different breathing techniques for various situations and am eager to learn more. One day, I hope to attend a breathing retreat. I just love, love, love breathing!

My favorites, you ask?

• Alternate Nostril Breathing: Inhale through one nostril, exhale through the other, and alternate in a rhythmic pattern. This practice calms the mind, reduces stress, and balances the body’s energy channels. It’s also known to enhance focus, support respiratory health, and promote overall well-being.

• Box Breathing: Inhale, hold your breath, exhale, and hold your breath again, each for the same duration (e.g., 7 seconds). This technique is often used to reduce stress, enhance focus, and promote a sense of calm.

• 4-7-8 Breathing: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. This is excellent for relaxation and falling asleep.

Photo by Nino Liverani on Unsplash

Journaling

The power of journaling is well-known. I’ve been writing down my thoughts for as long as I can remember. Recently, I’ve started dedicating specific sections to my worries. As an avid overthinker, I often spend too much time going through every possible scenario of a situation. It’s exhausting and rarely productive.

When I first wrote down my worries, I didn’t hold back—I included all the details, why I was upset, what bothered me, and who was involved. There was no filter.

The next day, when I revisited what I’d written, I realized I wasn’t even thinking about the topics I’d been so consumed by. Writing down my hardships lifted a weight off my shoulders.

Even if this technique only works half the time, it’s still an exercise worth practicing for me.

Walking

During the pandemic, I became a “walk-in-the-park” kind of person, and it stuck. I try to go on evening walks most nights with my partner, and on weekends, I like to squeeze in solo walks as well. Walking allows me to move at my own pace (which is fast!), listen to podcasts or music, or simply enjoy the sounds around me while breathing deeply. It’s a true luxury that costs nothing.

There are countless ways to create calm moments in your life, but I’m a big advocate for these three because they’re free and relatively easy to integrate into your daily routine. You don’t need to commit to hours of breathwork or embark on 10k walks. Breathing consciously for just 1–3 minutes is a great start. You could even combine it with a 10-minute walk during your lunch break.

What do you do to wind down, create moments of calm, or de-stress?

If you want to say hi or share your thoughts, feel free to send me an email, comment below or visit my website. I’d love to hear from you!

Keep breathing, keep writing, keep walking,

Martina