How Deep Relaxation Enhances Our Performance and Well-Being

We’re living in a pandemic of chronic stress. In a world obsessed with productivity, deep relaxation has become a forgotten art. As leaders, we often wear our workaholism like a badge of honor—a testament to our discipline and dedication. A testament to our worth.

We feel the need to be constantly "on"—we work during lunch breaks, late at night, over weekends, and even on vacations. When chronic stress becomes our baseline, we hardly notice the toll it takes on us physically, mentally and emotionally—because it feels “normal” to us.

When chronic stress becomes our baseline, we hardly notice the toll it takes on us physically, mentally and emotionally—because it feels “normal” to us.

Understanding Our Nervous System: Sympathetic vs. Parasympathetic

Our bodies operate with two primary nervous system branches: the sympathetic and the parasympathetic nervous systems. The sympathetic nervous system is our "fight or flight" mode, which ramps up heart rate, blood pressure, and energy to respond to immediate threats. It’s critical in emergencies, but if overused, it leads to burnout.

The parasympathetic nervous system, on the other hand, is our "rest and digest" mode. It helps lower heart rate, promotes digestion, and enables recovery. For optimal performance and well-being, we need to strike a balance between these two systems—but many of us are unknowingly stuck in sympathetic overdrive.

The Real Cost of Chronic Stress on Leaders

When we’re always “on”—juggling deadlines, high-stakes decisions, and constant pressure—our sympathetic nervous system is in overdrive, with detrimental consequences for our health and performance.

1. Physical Impact

Prolonged stress elevates cortisol levels, contributing to serious health issues like cardiovascular disease, sleep disorders, and a weakened immune system. Our body’s natural healing processes are compromised, and the quality of our sleep diminishes, leaving us more depleted over time.

2. Emotional Impact

Emotionally, being stuck in fight-or-flight mode triggers anxiety, irritability, and burnout. We start to feel emotionally drained and less capable of dealing with challenges. This impacts our ability to lead effectively and undermines our emotional resilience, a critical trait for any leader.

3. Cognitive Impact

Cognitively, chronic stress wreaks havoc on the prefrontal cortex—the part of the brain responsible for executive functions like decision-making, problem-solving, and strategic thinking. Under stress, we lose mental clarity, focus, and our ability to think creatively. As a result, decisions become more reactive and less thoughtful. We effectively become lobotomized.?

Stress Warps Our Perception

Chronic stress doesn’t just affect how we feel; it skews how we see the world.

1. Impulsivity and Negative Bias

When the sympathetic nervous system is overactive, it reduces the brain’s capacity for rational thought, leading to impulsive decision-making and reactive behavior. Stress amplifies our focus on negative information, causing us to misinterpret feedback, see obstacles as insurmountable, and overestimate threats. Leaders under stress are more likely to make rash decisions and fixate on problems instead of solutions.

2. Tunnel Vision and Short-Term Thinking

Stress narrows our focus. While tunnel vision can be useful in a crisis, in a business context, it limits our ability to see the bigger picture. Under constant pressure, we may fixate on short-term issues and lose sight of long-term strategy—undermining our ability to lead with vision.

3. Impaired Empathy and Social Awareness

Stress also diminishes our ability to accurately read social cues and understand others’ emotions. This can lead to misunderstandings and conflicts in the workplace, as we misinterpret our colleagues’ intentions or reactions. A loss of social awareness negatively affects team dynamics and decision-making, weakening the trust and connection needed to drive results.

Leaders under stress are more likely to make rash decisions and fixate on problems instead of solutions.

The Power of Deep Relaxation

Incorporating deep relaxation into your routine isn’t just about feeling better—it’s about performing better. By engaging the parasympathetic nervous system, deep relaxation helps to heal the damage caused by stress, leading to tangible benefits that can elevate both your well-being and your leadership effectiveness.

1. Sharper Cognitive Function

Deep relaxation restores the prefrontal cortex, enabling clearer thinking, better decision-making, and more strategic problem-solving. A well-rested mind is more creative, more adaptable, and better equipped to approach complex challenges with a fresh perspective.

2. Improved Emotional Resilience

Relaxation practices like meditation and deep breathing calm the nervous system, helping leaders maintain composure in high-pressure situations. By cultivating a calm, grounded presence, we foster an atmosphere of stability and confidence that can positively influence our entire team.

3. Physical Health Benefits

Deep relaxation supports better sleep, lowers blood pressure, and reduces the risk of stress-related illnesses. For leaders, improved physical health means more energy, greater endurance, and the ability to sustain high performance over time.

Incorporating deep relaxation into your routine isn’t just about feeling better—it’s about performing better.

Practical Ways to Incorporate Deep Relaxation

Just like we need to exercise our muscles to stay physically fit, we need to “exercise” our parasympathetic system regularly to keep our nervous system balanced. Making time for deep relaxation doesn’t have to mean overhauling your entire schedule. Here are a few simple yet powerful techniques you can integrate into your day to combat stress and boost performance:

1. Diaphragmatic Breathing

Diaphragmatic breathing—slow, deep breaths that engage the diaphragm—lowers cortisol and improves focus. It’s a simple technique you can use anytime, anywhere. Start with 5–10 minutes a day, or take a few deep breaths before high-stakes meetings to ground yourself.

2. Non-Sleep Deep Rest (NSDR)

Also known as Yoga Nidra, NSDR is a state of conscious rest that doesn’t require sleep. Research shows that a 30-minute NSDR session can offer similar recovery benefits to two hours of sleep. You can find guided NSDR sessions online—perfect for a midday reset.

3. Yin Yoga

Yin Yoga is a slow-paced practice that involves holding poses for 3–5 minutes. It targets deep connective tissues, releasing tension and reducing stress. If a yoga studio doesn’t fit into your schedule, try an online session at home—an ideal way to wind down before sleep.

4. Massage

Regular massage reduces muscle tension, lowers blood pressure, and boosts immune function. Booking a standing appointment every two to four weeks can help manage stress and keep your body in top shape.

5. Time in Nature

Spending time in nature—even just a short walk—lowers cortisol levels and improves cognitive function. Many great thinkers, from Steve Jobs to Albert Einstein, were known for using walks to stimulate creativity. Try turning your next one-on-one meeting into a walking meeting, or simply step outside for a breath of fresh air to reset your mind.

Rethinking Relaxation—Rethinking Our Relationship With Ourselves

Our struggle with relaxation often comes down to deeper issues: equating productivity with self-worth, and equating self-neglect with strength. We internalize the idea that unless we’re always performing, we’re not enough—so we sacrifice self-care for busyness (ironically, eroding our productivity). Many of us are also conditioned to see self-care as a sign of weakness, or selfishness.?

The truth is: we are all inherently enough, and we all fundamentally deserve to rest. At the same time, deep relaxation is the best way to increase our productivity and improve our relationships. By embracing relaxation, we can unlock a higher level of performance and well-being than ever before—not just for ourselves but for everyone around us.

So what are you waiting for?