Seeking calm in the storm: Self care advice from the experts

The world around us is moving at a breakneck pace. Whether we’re navigating a major life transition or simply trying to manage the overwhelm of career, kid, and community commitments, finding time for ourselves can sometimes feel like an indulgence—even an impossibility.

This time, however, can help us create the pathways we need to find ourselves amid the chaos. And by quieting ourselves, we can move from a reactive place to one in which we’re making clear, calm, grounded decisions that align with who we are.

Are you thinking, “That sounds lovely but easier said than done?”

Our Master and Legacy Massage Therapists share the simple ways they restore their sense of calm at home and at the spa.

Finding serenity through breathwork

“I think breathing exercises are one of the best and easiest ways to restore calm,” says Edina massage therapist, Marc.

It can be as simple as quietly focusing on your breath as you breathe in and out for two minutes. Or you can try a guided exercise; Marc recommends this 61-point meditation.

“It moves through your entire body,” he says, “incorporating the chakras. It’s a 15 or 16-minute relaxation you do in shavasana, which is the corpse pose in yoga. You lie down on the floor with your feet spread comfortably apart and follow a progression of relaxation and breath through your entire body.”

Edina and Wayzata massage therapist Nicole agrees.

“What I do daily, and it’s non-negotiable,” she says, “is I spend at least five minutes closing my eyes and just feeling how I feel in my body and checking in on my breath. Because our breath directly relates to our state of mind.”

Nicole suggests a smooth inhale of six or eight seconds, followed by a six-to-eight second exhale to create balance in your body, both physically and mentally.

“The other thing I’ve done that’s made a difference is, I wake up when it’s still dark,” she says. “I sit in front of a window and do my breathwork as I watch the sun rise, so I’m also connecting with nature.”

Engaging and focusing our brains in new ways

Roseville massage therapist, Josh believes in the transformative power of new experiences.

“Anytime you zone into something new and your attention is focused, it pulls you away from your stressors,” he says.

Whether that means traveling, learning a new skill, or engaging in a different wellness approach, like yoga, chiropractic care, or aroma therapy—these activities engage and stimulate different parts of your brain. Josh found bread-making a helpful exercise.

“You engage your different senses,” he says. “It’s tactile. You’re smelling, tasting, and you’re sharing it with people.”

Taking a very intentional approach to new experiences, Josh even started a journal to capture how they made him feel.

“You’re doing some self discovery,” he says, “and it’s an acknowledgement that you’re doing something for yourself. It can boost your self-worth. The important thing is getting out of your routine and experiencing something new.”

Live in the Twin Cities?

Josh recommends Embrace North in Minneapolis. It’s a unique experience that offers both quiet and social saunas, as well as cold water immersion. If you download the app, you can try it twice for free to discover if it’s a fit for you.

Reducing tension through touch—at home and the spa

It’s not uncommon for us to be so busy and stuck inside our own heads that we operate on autopilot—unaware of how we’re feeling until we experience physical pain. Sound familiar?

Massage can help you relieve that tension and boost your mind-body awareness, and the aromas massage therapists use can help facilitate that connection process.

“If you do have a pain issue,” says Marc, “we can help address it and help you connect to it. But we can also help you catch it before it gets there, because this is a time to tune into how you’re feeling. That, to me, is one of the biggest benefits of massage—giving yourself that time to really listen to your body.”

New to massage?

These wellness experiences can be a little like building muscle memory. The more massages you receive, the easier it is for you to relax and receive touch. That’s why our therapists recommend at least a 90-minute session when you’re trying it for the first time. For some new guests, it may take 45 minutes to really relax and sink into the treatment.

How can you bring relief from the comfort of your own home?

Nicole uses CBD CLINIC Pain Relief ointment wherever she’s feeling tension or pain.

“It has high amounts of CBD, but also camphor and menthol,” she says, “so it warms, cools, and gives that tingling feeling that brings me right back to my last massage. That’s a staple in our house.”

She also recommends Prickly Ash Oil, created by Charlie Wagner.

“It’s very soothing for nerve pain,” she says, “and it calms your muscle tissue.”

Getting more restful sleep

Sleep is directly connected to our physical and mental health. That’s why our massage therapists recommend a regular routine that prepares your mind for rest.

Try going to bed and waking up at the same time every day, and turning off your phone. Even when it’s muted, it can be difficult for your brain to reach a place of relaxation. You might also sip a cup of tea and do something calming for your body, like Nicole, who oils her feet with sesame oil and puts on socks to restore hydration.

Feeling a little congested?

“That can impact your sleep,” says Josh. “Using aromas, like eucalyptus and peppermint in a diffuser or a couple drops on your pillow or your chest at night can help.”

You might also find that Charlotte’s Web Sleep or Calm CBD gummies can help you peacefully drift off. While some people love the Sleep gummies, which include melatonin, both Mark and Nicole prefer the Calm variety.

“The Calm gummies have lemon balm and CBD in them,” says Nicole. “It’s really great for calming and cooling the nervous system.”

Self care is essential for thriving

Life moves fast, so it’s hardly a surprise if you’re feeling a little ground-down. And that’s why self care is so crucial. Because replenishing yourself, feeling in the moment and grounded, is how you thrive—it’s a gift you give to yourself and those you care about.

Getting there isn’t always easy, though.

Perhaps self care simply wasn’t modeled for you growing up. Maybe finances get in the way of more regular spa services—or you struggle to find time in the midst of your busy day.

That’s why we encourage you to integrate some of these simple wellness practices into your life. When you do, it’s as though you’re building rest in your body; it gives you a reserve that helps you weather stress or illness, and it empowers you to be more present.

Even five minutes can change your day.