Stressed Out? Try this Breathwork Technique Recommended by a Spa Expert
Modern existence has a way of quietly accumulating weight. Between the non-negotiable demands of the workplace, the complex choreography of relationships, and the relentless hum of a hyper-connected world, it is remarkably easy to find ourselves perpetually on edge. We exist in a state of low-grade anxiety, treating a good night’s sleep like an elusive luxury rather than a biological right. Yet, while most of us can readily diagnose our need for a hard reset, the act of intentionally pausing is usually the first thing we cross off our overpacked to-do lists. We treat relaxation as something to be earned tomorrow, rather than practiced today.
Closing that wellness deficit doesn’t necessarily require checking into a five-star retreat every time life gets overwhelming. According to Emma Sorby, the visionary Spa Director behind SubRosa- the spectacular, newly reimagined subterranean sanctuary built into the historic vaults of The Grand, York- the secret to sustainable stress management lies in sensory translation. Sorby, who has spent her career curating elite global wellness experiences, believes we can radically alter our cortisol levels by bringing the deliberate mechanics of the spa into our daily domestic spaces. Here, she shares her masterclass on the simple, science-backed rituals that can transform your home into a sanctuary of cellular calm.
Breathwork
Emma says, “When we feel anxious, our ‘fight or flight’ response kicks in, increasing our breathing speed,” Emma explains, “Calming breathwork techniques, which focus on inhaling and exhaling for a set amount of time, stimulate the parasympathetic nervous system. This engages the ‘rest-and-digest’ response, reducing stress hormones and bringing an overall sense of calm.”
Emma recommends the 4-7-8 method:
• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds
“While breathwork is usually just one small part of any spa treatment, applying the techniques in day-to-day life can help with managing anxious feelings. The 4-7-8 technique, which involves inhaling for four seconds, then holding your breath for seven seconds before exhaling for eight seconds, can be great for reducing anxious feelings.”
Hot & Cold Therapy
“Many spa treatments use hot and cold temperatures to bring the body into a state of relaxation.
“When we are stressed, our muscles physically tense up, which can leave us feeling sore. Heat-based therapies promote increased blood flow to problem areas, helping to loosen these tight muscles.” Emma says.
“They can also have a mood-boosting effect, triggering the brain to respond to warm temperatures by releasing endorphins, our natural ‘feel-good’ chemicals. Cold therapies work similarly, with the body responding after the initial shock of icy temperatures by releasing a wave of dopamine.
“Professional spas typically offer hot stone massages or cold plunges for this style of therapy, but for a quick at-home fix during high-stress periods, you can try a hot bath followed by massaging problem areas, or a one-to-three-minute cold shower.” Emma recommends.
Soundscapes
“If you’re feeling on edge, creating a calming environment can help to indicate to the body that it is safe and able to relax. This can be beneficial if you are struggling to sleep.
“One of the easiest ways to do this at home is to use soundscapes. By playing relaxing sounds or music, you can help calm the mind and gently guide yourself out of fight-or-flight mode. This can lead to a natural reduction in cortisol, setting the perfect foundation for a restful night’s sleep.
“In spa treatments, a mix of natural noises, such as rain or waves, and acoustic instruments like Tibetan singing bowls are often used, and you can find similar sounds on many apps and platforms. The key when replicating this technique at home is to play the sound at a low volume; you should be able to comfortably speak over it without raising your voice. Louder volumes are likely to keep the brain engaged and unable to drift off.” Emma concludes.