The Power of “me time”: Unplug, Unwind, and Reclaim Your Calm
By Roxanna Stead, DNP, BSN, PHN, RN, FNP, Nurse Educator
June 14, 2025
Introduction
In today’s hyperconnected and fast-paced society, taking time for oneself, often referred to as “me time”, is an essential practice that promotes well-being and rejuvenation. Far from being selfish or unproductive, embracing these moments allows us to recharge, reflect, and ultimately enhance our productivity and creativity in all areas of life. By prioritizing self-care, we can approach our responsibilities with renewed energy and a clearer mindset. Effective relaxation is not only a form of self-care but also a therapeutic tool that can reduce stress, enhance mood, and improve quality of life (American Psychological Association [APA], 2023).
This blog explores the science behind effective relaxation, various mind-body techniques, and everyday activities that can nurture your inner peace. It is a guide to reclaiming calm in a world that seldom slows down.
The Science Behind Relaxation
Calmness stimulates the parasympathetic nervous system, often referred to as the “rest and digest” system, which serves to balance the stress-related “fight or flight” reaction. In a state of relaxation, the body experiences a slower heart rate, reduced blood pressure, enhanced digestion, and an overall sense of security and tranquility (Porges, 2017). If not addressed, prolonged stress can lead to anxiety, sleep disturbances, heart disease, and a compromised immune system (McEwen, 2006). Hence, developing reliable relaxation habits is crucial for maintaining long-term health and emotional balance.
Evidence-Based Relaxation Techniques
- Deep Breathing Exercises
Deep breathing, or diaphragmatic breathing, involves engaging the diaphragm to draw in full, measured breaths. This method reduces physiological arousal by stimulating the vagus nerve and promoting parasympathetic activity (Ma et al., 2017). One widely practiced method is box breathing, which involves inhaling for four seconds, holding for four, exhaling for four, and pausing for four. Link to article: “The effect of diaphragmatic breathing on attention, affect, and stress in health adults” - Mindfulness Meditation
Mindfulness is the practice of supporting nonjudgmental awareness of the present moment. Mindfulness meditation has been found to reduce symptoms of anxiety, depression, and chronic pain by altering brain activity in areas associated with emotional regulation (Zeidan et al., 2010). Even five to ten minutes daily can improve mental clarity and reduce stress. Link to article: “Mindfulness meditation improves cognition: Evidence of brief mental training” - Progressive Muscle Relaxation (PMR)
PMR involves sequentially tensing and relaxing major muscle groups while focusing on the sensation of release. It is particularly beneficial for individuals with generalized anxiety or muscle tension (Conrad & Roth, 2007). A simple way to practice PMR is to start at the feet and work upward, holding each muscle contraction for 5 seconds and then releasing. Link to article: “Muscle relaxation therapy for anxiety disorders: It works but how?” - Yoga
Yoga combines physical postures, controlled breathing, and meditation. Beyond increasing flexibility and strength, it has significant mental health benefits, including reduced cortisol levels and improved sleep (Field, 2016). Practicing yoga 2–3 times per week can foster a sustained sense of well-being. Link to article: “Yoga research review” - Tai Chi and Qigong
These ancient Chinese practices involve slow, flowing movements paired with breath control and meditation. Studies have shown that they improve balance, reduce stress, and alleviate symptoms of depression and anxiety (Wang et al., 2010). Both practices promote the circulation of “qi” or life energy and are accessible to people of all ages and fitness levels. Link to article: “Tai Chi on psychological well-being: systematic review and meta-analysis” - Visualization (Guided Imagery)
Visualization involves mentally creating a peaceful scene or scenario, such as a quiet beach or forest. This technique engages the parasympathetic nervous system, reducing tension and heart rate (Kwekkeboom & Gretarsdottir, 2006). Apps and audio recordings can guide beginners in this method. Link to article: “Systematic Review of Relaxation Interventions for Pain”
Everyday Activities That Promote Relaxation and “me time”
Effective relaxation does not always require formal techniques. Everyday activities can be powerful tools for nurturing peace and balance.
Spending Time in Nature
Nature immersion, also known as “forest bathing” (shinrin-yoku), has been linked to lower cortisol levels, reduced inflammation, and improved mood (Park et al., 2010). Even brief exposure to green spaces can help restore cognitive function and relieve stress.
Listening to Calming Music
Music affects the limbic system, the brain’s emotional center. Listening to calming music, especially slow tempos and low frequencies, can lower heart rate and induce relaxation (Thoma et al., 2013). Classical, ambient, or nature sounds are commonly used in relaxation therapy.
Engaging in Hobbies
Pursuing hobbies like painting, knitting, gardening, or journaling can serve as creative outlets that distract from stressors. Hobbies foster a state of flow, where time feels suspended and focus is effortless (Csikszentmihalyi, 1990). They also contribute to personal identity and joy.
Spending Time with Family and Friends
Positive social connections are strongly linked to happiness and longevity. Engaging in meaningful conversation or shared activities can release oxytocin and reduce feelings of isolation (Holt-Lunstad et al., 2010). Quality time with loved ones should be considered a form of emotional nourishment.
Getting Enough Sleep
Sleep is foundational for cognitive and emotional function. Chronic sleep deprivation is linked to anxiety, impaired memory, and poor immune response (Walker, 2017). Prioritizing 7–9 hours of quality sleep and creating a wind-down routine is essential for effective “me time”.
Practicing Gratitude
Daily gratitude journaling can significantly boost happiness and decrease depressive symptoms (Emmons & McCullough, 2003). Simply writing down three things you’re grateful for each day can shift your mindset from scarcity to abundance.
Reducing Screen Time
Constant screen exposure—especially social media—can lead to overstimulation and increased stress (Twenge et al., 2017). Designating screen-free periods, particularly before bed, allows your mind to reset and invites more meaningful experiences.
Creating Your Personalized “me time” Routine
Everyone’s version of “me time” will look different. The key is intentionality and consistency. Here’s a simple framework to begin:
- Identify your stress triggers and emotional needs.
- Select 2–3 relaxation techniques or activities that resonate.
- Schedule daily or weekly time blocks, even if just 10–15 minutes.
- Remove distractions and honor that time as a commitment to yourself.
“Me time” does not need to be earned or justified. It is an act of self-preservation that enables you to show up better in all aspects of life—professionally, socially, and emotionally.
Conclusion
In a world that celebrates hustle, choosing to pause is a revolutionary act of self-love. “me time” is not wasted time; it is the foundation of resilience, clarity, and joy. By embracing effective relaxation techniques and cultivating calming activities, you build a well of peace within that no outside chaos can easily disturb. So, unplug. Unwind. And reclaim your calm—one breath, one moment, one “me time” at a time.
References
American Psychological Association. (2023). Stress in America™ 2023: A nation grappling with collective trauma. https://www.apa.org/news/press/releases/stress
Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243–264. https://doi.org/10.1016/j.janxdis.2006.08.001
Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145–161. https://doi.org/10.1016/j.ctcp.2016.06.005
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
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McEwen, B. S. (2006). Protective and damaging effects of stress mediators: Central role of the brain. Dialogues in Clinical Neuroscience, 8(4), 367–381.
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15, 18–26. https://doi.org/10.1007/s12199-009-0086-9
Porges, S. W. (2017). The pocket guide to the polyvagal theory: The transformative power of feeling safe. Norton.
Thoma, M. V., Scholz, U., Ehlert, U., & Nater, U. M. (2013). Listening to music and physiological and psychological functioning: The mediating role of emotion regulation and stress reactivity. Psychology & Health, 28(12), 1443–1461. https://doi.org/10.1080/08870446.2013.800518
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Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605. https://doi.org/10.1016/j.concog.2010.03.014
