Feeling utterly drained? Whether it’s physical fatigue, mental burnout, or emotional exhaustion, your body and mind need a reset. The problem is that when you're exhausted, even the idea of "relaxing" can feel like another task on your to-do list. But true relaxation isn’t just about unwinding. It’s about engaging in activities that actively restore energy, rebalance your nervous system, and promote recovery.

Here are three scientifically backed activities that help with exhaustion and why they work.

1. Progressive muscle relaxation (PMR): Releasing tension for deep recovery

Why it helps:

Exhaustion often comes with muscle tension, which can keep your nervous system in a heightened state of stress. PMR is a technique that systematically tenses and then releases different muscle groups, triggering the parasympathetic nervous system (the body’s "rest and digest" mode). Research shows PMR reduces cortisol (the stress hormone), improves sleep quality, and promotes physical relaxation.

How to do it:

• Find a quiet space and get comfortable.
• Start at your feet: Tense the muscles for 5-10 seconds, then slowly release.
• Move upward: calves, thighs, abdomen, shoulders. Tensing and relaxing each area.
• Focus on the sensation of release and breathe deeply as you go.

✔️ Bonus: PMR is especially effective for people who struggle to “turn off” their minds at night. It shifts the focus from racing thoughts to bodily sensations, making it easier to relax and fall asleep.

2. Nature immersion: Resetting the nervous system

Why it helps:

Time in nature is a powerful way to reduce exhaustion, especially mental fatigue. Studies show that being in natural environments lowers blood pressure, heart rate, and cortisol levels while boosting mood and cognitive function. The Japanese practice of Shinrin-yoku (forest bathing) has been found to significantly reduce stress and restore energy levels.

How to Do It:

• Step outside, even if just for 15-20 minutes.
• Walk slowly, breathe deeply, and engage your senses. Listen to the sounds, feel the air, and notice the colours.
• If possible, spend time near water, trees, or open fields, as these environments have the greatest restorative effects.

✔️ Bonus: If you're too tired to move much, simply sitting in a park or by a window with a natural view can still have noticeable benefits.

3. Controlled breathing: Recharging the brain and body

Why it helps:

When you’re exhausted, your breathing often becomes shallow, reducing oxygen flow to the brain and muscles. This can make fatigue worse. Controlled breathing techniques (like diaphragmatic breathing or box breathing) help slow the heart rate, increase oxygen intake, and signal to the brain that it’s safe to relax. Studies show these techniques activate the vagus nerve, which plays a crucial role in reducing stress and improving energy regulation.

How to do it:

• Try 4-7-8 breathing: Inhale for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds.
• Repeat for at least 3-5 minutes, focusing on the rhythm of your breath.
• You can also try deep belly breathing: Place one hand on your belly, inhale deeply through the nose, letting your belly rise, and exhale fully.

✔️ Bonus: Controlled breathing works fast. Even a few minutes can lower stress levels and help you feel more present and less drained.

Final thoughts: Exhaustion recovery is active, not passive

When you're exhausted, it’s tempting to collapse on the couch and scroll on your phone, but real recovery requires engaging in activities that actively restore your energy. PMR relaxes the body, nature immersion resets the mind, and controlled breathing regulates the nervous system. Together, they create a powerful toolkit for combating exhaustion.