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Why relaxation can be better than meditation
“Meditation isn’t for me. I don’t have time for it, and I can’t focus.”
Does this sound familiar? You’re not alone. For many people, meditation feels difficult and out of reach — even if they would like to practice it.
But what if there were a simpler path to inner peace and restored balance? The answer might lie in short, effective relaxation — a method that offers the same benefits, yet is far more accessible.
Meditation isn’t for everyone — but relaxation is
Meditation requires time, discipline, and the ability to calm the mind — which can be an insurmountable challenge for some. Relaxation, on the other hand, is accessible to almost everyone. It’s a simple way to pause for a moment, release tension from your body and mind, and improve your day — even if you only have a few minutes.
A friend once told me how she tried taking a relaxation break during her workday for the first time. She said: “I lay down in the bed, closed my eyes, and just enjoyed the stillness. After ten minutes, my husband peeked into the room with a serious look on his face and asked what was wrong. He had never seen me lying down during the day without doing something.”
We laughed about it, but it also showed how little time we give ourselves — and how surprising it can be when we finally do.
Relaxation as a Gateway to Meditation
I’ve been practicing meditation almost every day for 20 years. Still, I came to realize that without prior relaxation, meditation can feel frustrating. Hardcore meditation teachers often say that frustration is just a state of mind — and that you can meditate on that too.
Maybe that works — for advanced practitioners. But on a stressful, hectic day, that approach doesn’t help me. On the contrary, a short relaxation before meditating prepares me, calms my mind, and helps me feel good during and after the meditation.
Why Try Relaxation Instead of Meditation?
Easily accessible: You can practice relaxation almost anywhere – at home, in the office, or during a lunch break.
Quick effects: Just 10–15 minutes can make a noticeable difference.
Prevents stress and burnout: Short breaks during the day reduce stress hormone levels, improve mood, and boost productivity.
Energy renewal: Relaxation recharges both body and mind, helping you stay focused for the rest of the day.
How To Do It: Practical Relaxation Tips
- Take a “power nap”
A short siesta, ideally around 20 minutes, can work wonders. It not only refreshes you but also helps prevent grogginess and won’t disrupt your night’s sleep. If you’re really short on time, even a micro-nap – just 12 minutes – can transform your day.
- Relax mindfully
Relaxation isn’t just about lying down and closing your eyes. Try to focus on your body – feel it gradually letting go. Breathe deeply and let your thoughts drift naturally. If you’re not a fan of lying down, a short walk or a few stretching exercises can help, too.
- Make relaxation a ritual
Regular relaxation has a stronger effect. Find a moment in your day you can dedicate just to yourself. It could be after lunch, when you get home from work, or anytime you need to calm your mind.
How NOT to: Relaxation Anti-Tips
I’m also adding a few recommendations on what to avoid. We often resort to these when going through tough times, but instead of “recharging our batteries,” they tend to drain us even more. Don’t be hard on yourself for this — we all do it. It’s just good to know that these techniques aren’t the real deal:
- Taking a break with a cigarette:
A short pause, but your body ends up more unsettled than relaxed.
- Scrolling on TikTok or Instagram:
Social media might switch off your brain for a bit, but it easily sucks you in for half an hour or more. And the feeling of “recharging”? Zero.
- Binge-eating:
Calming nerves with chocolate? Maybe for a few minutes, but often we end up feeling even worse afterward.
Getting rid of these bad habits isn’t easy. They often have deeper roots connected to our mental state. If you feel strongly drawn to these habits, it might be helpful to explore them with a therapist.
An Investment That Pays Off
I often hear the argument: “I don’t have time for that.” But dedicating just 10–20 minutes a day to relaxation is like investing in your health and productivity. A short break restores your energy, improves focus, and helps you tackle demanding tasks with greater ease. Without a pause, you risk slipping into “flickering effort” — jumping from one task to another without completing anything properly.
Take a look at the graph above. Although 20 minutes of relaxation might seem like “lost” time, in the long run it’s an investment that pays off many times over. From my personal experience:
- More work done: When I allow myself to relax, I invest 20 minutes, but in the following hour I get more done because I’m more focused and think more clearly. The graph above illustrates this perfectly.
- Creativity: Relaxation is absolutely essential for creative work. After a break, I have better ideas and think more “out-of-the-box.”
Crisis and challenging situations: Relaxation helps me handle stress better in confrontational situations. I’m less prone to irritated reactions and communicate more effectively even under pressure.
Relaxation: The Key to a Better Day
Relaxation is like a pit stop for a race car. Although those few minutes in the pits might seem like lost time, without them the car would soon stop running at full power. And just like in racing, a short break in your life can mean the difference between success and burnout.
Relaxation isn’t just a substitute for meditation — it’s a tool to maintain mental health, improve your mood, and increase resilience against stress. It’s simple, quick, and accessible to everyone. Try it today — just close your eyes for a moment, relax, and give yourself a little “restart.”
A Short Nap Boosts Productivity: Research from MIT found that a regular 30-minute afternoon nap can significantly increase workers’ productivity.
Quality Sleep Improves Academic Performance: An MIT study showed that students who have regular and good-quality sleep achieve better academic results.
Spending Time in Nature Supports Mental Well-Being: According to an article in Nature, spending time in nature has a positive impact on mental health and can reduce stress.
Key Takeaways from the Article
You don’t need to be a yogi: Relaxation is an easy and effective way to quickly calm your mind.
Short breaks have a big impact: Even 10 minutes can significantly improve your productivity and mood.
Avoid bad habits: Social media or a cigarette aren’t real breaks. True relaxation refreshes you, it doesn’t drain you.
Start right now: Take a short break today. Close your eyes, breathe deeply, and enjoy your little “restart.”
Additions - If You Want to Know More
If you found the text interesting and want more facts and details, take a look at the additions below. These contain factual information that would make the main article too long and dense but are useful to know before you try the techniques yourself.
Factsheet: Basic Facts About Relaxation
- What is relaxation?
Relaxation is a process during which both body and mind calm down, tension decreases, and energy is restored. It can involve physical and mental techniques such as deep breathing, visualization, or a short rest. Relaxation differs from meditation in that its primary goal is regeneration and release. Meditation, on the other hand, aims to achieve a deeper state of consciousness, concentration, or transcendence. Relaxation is often easier and more accessible, while meditation requires more discipline and practice.
Duration of relaxation
The ideal length of relaxation is 10–20 minutes. Longer breaks can disrupt nighttime sleep, while very short sessions might not be effective enough. On the other hand, regular short relaxation sessions during the day can improve the body’s and mind’s ability to relax in the evening and support quality sleep onset.
- Burnout prevention
Incorporating relaxation techniques into daily life over the long term helps prevent burnout. Regular reduction of stress hormone levels and restoration of energy protect the body and mind from chronic stress, loss of motivation, and exhaustion.
- Effect on depression
Relaxation can significantly help people with mild to moderate chronic depression. Regular relaxation improves the body’s and mind’s ability to handle daily challenges and contributes to increased overall satisfaction. It reduces feelings of overload, supports emotional stability, and restores energy, enabling people with depression to function better in everyday life.
- Scientific basis
Studies confirm that regular relaxation lowers cortisol levels, improves concentration, and helps manage anxiety. It also supports mental and physical resilience and improves quality of life in the long run.
Disclaimer: What to Watch Out For
Long naps (30 minutes or more):
They can disrupt nighttime sleep by causing daytime grogginess and making it harder to fall asleep in the evening. It’s recommended to limit the duration to 10–20 minutes so relaxation boosts your energy without disturbing your natural sleep cycle.
People with trauma:
Some relaxation techniques, such as closing your eyes and relaxing your body, may trigger unexpected recollections of traumatic memories or unpleasant emotions. If you have had similar experiences, it’s advised to practice relaxation cautiously, ideally under the guidance of a therapist or in a safe environment.
Pregnant women:
Certain relaxation positions (e.g., lying on your back) can be uncomfortable or unsuitable during later stages of pregnancy.
People with respiratory issues:
Techniques involving deep breathing can be uncomfortable for those with asthma or other breathing difficulties. In such cases, it’s advisable to consult a specialist about the technique.
People with psychosis:
Closing your eyes for extended periods during relaxation may intensify hallucinations, delusions, or unpleasant sensations. Techniques focused on the body or surroundings, such as mindful walking, progressive muscle relaxation, or short eye-closed relaxation sessions lasting 2–5 minutes, are more appropriate.
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Links
- Progressive Muscle Relaxation (PMR) is a technique that involves gradually tensing and then relaxing different muscle groups in the body. This method was developed in 1929 by American physician Edmund Jacobson and has proven effective in reducing stress, anxiety, and improving sleep quality. (Harvard Health)
- Yoga Nidra, also known as yogic sleep, is a relaxation technique that combines deep physical and mental relaxation. Research shows that Yoga Nidra can significantly reduce stress, improve sleep quality, and even alleviate symptoms of anxiety and depression. This technique activates the parasympathetic nervous system, promoting bodily regeneration and overall well-being. Studies published on platforms like PubMed confirm its therapeutic use in managing stress-related and psychosomatic disorders. (Try searching “yoganidra” on PubMed for numerous results; for example, I reviewed [this study] and also [this integrative review summarizing 29 other studies] on the topic.)
- Research suggests that regular yoga practice can lower stress levels, improve sleep quality, and increase heart rate variability — a key indicator of better stress management. Yoga supports overall mental well-being and helps people find balance between body and mind. (longevity.stanford.edu)
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