Piret Annus, psychologist at Studio Tasapisitasakaal, shares advice in Mari magazine on how to let go of tension and stressful thoughts.

Stress from work and other responsibilities accumulates if we never take time out. Sleep isn’t truly restful if we go to bed stressed — we often wake up still tired or tense.
Ideally, rest should come in three forms:

1. Relationship time (with another person)
2. Energy-replenishing activities (like hobbies)
3. Relaxation time — simply being, with no activity (often undervalued in our productivity-obsessed culture).

Breathing exercises are the simplest way to create a moment of calm. Even 2–3 minutes of deep breathing daily can produce a calming effect and improve concentration, energy, productivity, and resilience to stress.

Belly Breathing

Inhale slowly and deeply (your hand on your belly under the rib cage should rise).
Pause briefly, then exhale slowly through your nose or mouth while consciously relaxing.
Count to 4–5 on both the inhale and exhale.
Do this for 2–3 minutes or 10 breaths to calm your system.

Calming Breathing Exercise

From ancient yoga traditions:

• Inhale deeply through your nose while counting to 5.
• Hold your breath while counting to 5.
• Exhale slowly through your nose or mouth while counting to 5.
• Take two normal breaths, then repeat the cycle.

Practice for 3–5 minutes or 10 cycles.

Progressive Muscle Relaxation

This technique involves tensing and relaxing different muscle groups.
It’s especially helpful for people with chronic muscle tension — often unnoticed due to long-term stress.

Tension relief can ease back and headaches, lower blood pressure, and improve sleep quality.

It may seem complicated to start, but it only takes 15–20 minutes, and can be done:

• In the morning before getting out of bed,
• At night before sleep.

Even in a fast-paced life, there’s always time for a few minutes of breathwork — no excuses. You can do it anytime, anywhere: in the car, in line, while waiting, at work, or during movement.

Mindfulness (Present-Moment Awareness)

Modern psychotherapy increasingly supports mindfulness: the ability to be present without judgment.
Be fully present in your current experience — use all your senses.

If you’re eating, instead of rushing through lunch, notice the smell, taste, and the moment you’ve taken for yourself.
Instead of being upset about the weather (which you can’t change), enjoy the snowfall, crisp air, and colors.

Being present — without judgment or comparison — reduces chronic dissatisfaction and stress.

Read more here:
Relaxation Techniques for Peace of Mind – Ajakiri Mari

Piret Annus
Psychologist, Studio Tasapisitasakaal