Holistic stress-management techniques

11 Minute Read

Stress may be a normal part of life, but when it becomes constant, it can weigh heavily on both your body and mind. According to the American Institute of Stress, nearly 77% of people report stress that affects their physical health, while 73% say it impacts their mental well-being. Prolonged stress can raise cortisol levels, increase muscle tension, and even weaken your immune system.

The good news? You don’t always need medication to begin addressing stress. More natural, holistic methods—when practiced consistently—can help you feel calmer, healthier, and more balanced. From hydrotherapy to sauna sessions and mindfulness practices, these approaches are backed by research and can complement your doctor’s care plan.

This article is designed to help you explore holistic stress-management techniques that you can practice in the privacy and comfort of your own home. As you seek to find more natural ways to manage your stress, you may find that these techniques are not only rather enjoyable, but they have a multitude of other benefits, too. This is particularly true in the case of the methods covered in this article, such as hydrotherapy and infrared sauna use.

Hydrotherapy: Relaxation through water

Soaking in warm water is one of the oldest and most effective ways to relieve stress. The Cleveland Clinic highlights hydrotherapy as a powerful method for improving circulation, reducing muscle tension, and easing joint pain. Immersion in a hot tub activates the parasympathetic nervous system, often called your “rest and digest” mode, which helps lower stress hormones and promote a sense of calm.

Jacuzzi® hot tubs, for example, use ergonomic seating and strategically placed specialized Jacuzzi® PowerPro® jets to target sore muscles while encouraging deep relaxation. Just 20 minutes of soaking in the evening can help you unwind after a long day and prepare for restorative sleep.

Jacuzzi® hot tubs also offer incredible features such as splash-less waterfalls that add an element of tranquility for the senses, LED lighting, sound systems, and more to complete the soothing environment for your soak. Jacuzzi® hot tubs also offer one-of-a-kind innovations, such as Infrared and Red Light therapy in select models. Delivered through the FX-IR seat, Infrared and Red Light therapy takes your hydromassage to the next level through the rejuvenating power of infrared and the regenerative qualities of red light. This exclusive feature allows you to reach a state of mindfulness while you experience high-level hydrotherapy.

Other advancements exclusive to Jacuzzi® hot tubs include the Jacuzzi® SmartTub® system and app, which allows you to manage and monitor your hot tub from near and far, and Jacuzzi® True Water®, which takes the hassle out of hot tub maintenance through the power of nanotechnology.

Sauna use: Heat therapy for stress relief

Regular sauna bathing is linked to numerous health benefits, including stress reduction. Research published in the Mayo Clinic Proceedings suggests that frequent sauna use may lower blood pressure, reduce cardiovascular risks, and promote relaxation. The heat helps your body release endorphins, often called “feel-good” hormones, which can ease tension and improve mood.

Infrared saunas, such as Jacuzzi® infrared saunas, add another layer of benefit by using gentle infrared light to penetrate muscles and joints, helping relieve soreness while encouraging a meditative state of calm. Many people find that regular sauna sessions not only reduce stress but also improve sleep quality and overall well-being.

Jacuzzi® infrared saunas are distinctly designed to provide a soothing environment in which you can sit back, relax, and enjoy high-intensity red light combined with full-spectrum infrared, in addition to other incredible features such as Vibrational Resonance Therapy, which enhances your experience with sound and vibrations, while Chromotherapy allows you to customize your session and boost your mood with choice of color or cycle through all 12 light settings.

Meditation and mindfulness

Meditation is one of the most studied holistic stress-management tools. The Mayo Clinic notes that mindfulness meditation can reduce symptoms of anxiety, enhance emotional regulation, and even decrease the perception of pain. By focusing on your breath or the present moment, you teach your mind to step out of the cycle of racing thoughts that fuel stress.

An article on the organization’s website states: “Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety, and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.”

It goes on to state that overall evidence supports the effectiveness of meditation for many ailments, such as stress, anxiety, pain, depression, insomnia, and even high blood pressure. In addition, meditation can “help you experience thoughts and emotions with greater balance and acceptance.”

According to the article, it has also been shown to improve attention, decrease job burnout, improve sleep, and improve diabetes control.

Even 5-10 minutes of daily practice can create noticeable improvements in your mood and resilience. Guided meditation apps, breathing exercises, or quiet reflection can all help you bring mindfulness into your daily life.

Massage therapy

Massage is not just a luxury—it’s a proven stress reliever. Studies show that massage therapy reduces cortisol, increases serotonin and dopamine, and improves circulation. This can translate into decreased anxiety, fewer tension headaches, and better sleep.

If scheduling regular professional massages isn’t feasible, you can still enjoy benefits at home with massage tools, foam rollers, or targeted hydrotherapy jets in your hot tub that mimic the pressure of a massage therapist’s hands.

Gentle movement: Yoga and tai chi

Both yoga and tai chi combine physical movement with mindfulness and controlled breathing, making them effective ways to ease stress and support whole-body health. According to the Cleveland Clinic, yoga may reduce inflammation and improve sleep quality, which can, in turn, improve stress levels. An article on the organization’s website references a study in which yoga was used to help a study group manage pain. The group reported “significantly better sleep quality” in addition to improvements in pain.

In a separate article on the organization’s website, the Cleveland Clinic touts the benefits of tai chi in helping you manage stress. “Tai chi brings a sense of quiet and calm that can help melt stress away. One study of ‘healthy but stressed people’ showed that practicing tai chi for 12 weeks significantly lowered their anxiety levels.”

The reasoning for this goes back to mindfulness, according to the Cleveland Clinic. “Tai chi’s focus on breathing and movement takes your mind away from whatever else is bugging you.”

These practices can be adapted for any fitness level, and even a short daily session can leave you feeling calmer and more centered.

Sleep as a stress solution

Stress and sleep are deeply connected—poor sleep heightens stress, and stress interferes with rest. The American Institute of Stress highlights insomnia as one of the most common effects of chronic stress. An article on the organization’s website states: “55% of Americans find themselves stressed during the day.

Unfortunately, this stress doesn’t disappear at night, so if you, too, are dealing with high amounts of stress, you’ll want to learn to manage it. Your best course of action is to practice stress-reduction techniques such as deep breathing, meditation or yoga. Additionally, regular exercise is a powerful stress reliever that can improve sleep quality.”

Prioritizing a consistent bedtime routine with more natural techniques—such as soaking in a hot tub, practicing deep breathing, or diffusing calming scents—can improve both sleep quality and stress resilience.

Building your holistic stress-relief plan

The most effective approach often combines multiple methods. A holistic stress-management plan might include:

Evening hot tub soaks to unwind
Weekly sauna sessions for deep relaxation
Short daily meditations or yoga practices
Occasional massages for muscle tension relief
Consistent sleep hygiene and bedtime rituals
Enjoying a nutritious, balanced diet

Together, these techniques help you manage stress in a sustainable, drug-free way while also supporting your overall health.

Stress may be unavoidable in today’s busy society, but how you respond to it and manage it can make all the difference. By weaving in more natural, holistic practices like hydrotherapy, sauna use, meditation, and mindful movement, you can reduce tension, calm your nervous system, and feel more in control of your well-being.

These strategies work best when paired with guidance from your physician and a balanced lifestyle. When you take time to care for your body and mind, you’re not just managing stress—you’re building resilience for a healthier, more fulfilling life.

It’s important to note that these strategies are not a replacement for professional medical treatment. Always discuss new wellness practices with your physician before starting. However, these holistic methods of stress management can become an enjoyable part of your wellness routine when approved by your doctor and practiced safely and responsibly.

When you are ready to explore the joys of holistic stress management through hydrotherapy and infrared sauna use, visit a Jacuzzi® dealer near you to learn more.

Medical Disclaimer: This content is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with questions regarding any medical condition.

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