(Fireside Chats) The Power of Relaxation: How Calmness Can Transform Your Life

Welcome to today's special episode of "Fireside Chats" The Power of Relaxation: How Calmness Can Transform Your Life. Join Stress and Relaxation Expert Kendra Kessel as she shares how to use the power of relaxation to get more hours back in your day and improve every area of your life. Kendra discusses proven techniques to help you reduce stress, avoid burnout, embrace calmness, and improve your overall well-being. In this episode, Kendra will explore the science behind relaxation and how small, daily habits can create lasting transformation in your life, leaving you feeling more centered, focused, and energized.

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This podcast reflects Kendra Kessel's opinions. The content provided is for informational and entertainment purposes only and should not be considered medical advice. As individual needs vary, please consult your healthcare professional for any medical concerns or questions. 

Transcript

The Power of Relaxation: How Calmness Can Transform Your Life

Welcome to Creating Calmness: Relax with Kendra Kessel! I’m Kendra, your host and a dedicated Stress and Relaxation expert with over 25 years of experience in helping individuals discover the transformative power of wellness and relaxation. As a quick side note, if you ever want to work with me (I do virtual and in-person 1-1 coaching and have some virtual events and relaxation retreats coming up that you are invited to) The best way to keep updated is by following me, Kendra Kessel on Instagram–I tend to use Instagram the most, and heading to my website which is KendraKessel.com 

Back to the show, in today’s episode, we’ll delve into the fascinating world of relaxation and explore how cultivating a sense of calmness can profoundly impact your life.

You are not going to want to miss this episode if you are someone who life.  Get ready because we are about  to uncover practical tips, insightful discussions, and gentle reminders that will inspire you to embrace relaxation as a powerful tool for transformation. 

And, as a reminder for any new listeners, some episode on this podcast are Fireside Chat episodes, like today’s, where I simply share helpful knowledge with you. And then I also have story episodes which are purely soothing guided imagery stories to provide a mental escape into calmness.  

As we begin our episode, I want you to settle in, take nice deep breaths in and out, feel the tension subside from your neck and shoulders, and while listening I want you to use this as your moment to unwind, just listen and be still and gain valuable information that will make your life better. Let’s being… 

I want you to Imagine this for a moment: you wake up in the morning, and before you’ve even jumped out of bed or had your coffee, you’re on your phone checking you social media and emails… your mind is already racing—thinking about the chaos of the world, to-do lists, deadlines, family obligations and the list goes on. From there, you continue your day and go from task to task, full speed ahead, ticking off boxes, racing from one thing to another, plowing through the obligations. 

Even though you are keeping your head above water, you never truly feeling… present. We’re all caught in this whirlwind of productivity, but what if I told you that this constant drive to “do more” is stealing away the thing we need most—our calmness, our stillness.

Today, I want to share with you the incredible power of stillness and relaxation—and how intentionally incorporating moments of calmness into your life can completely transform the way you experience the world and how it impacts those around you. 

There is a huge myth about productivity. We live in a culture that glorifies busyness. We wear stress like a badge of honor, thinking it’s proof that we’re valuable, capable, and successful. But have you ever asked yourself: At what cost? Studies have shown that chronic stress doesn’t just affect your mood or your energy—it weakens your immune system, causes disease and early death, impairs your memory, and accelerates aging. Yes, stress literally ages you. And, it actually takes away from productivity and mental functioning. There are literally dozens of additional negative things that stress does to the mind and body, but those are just a few. 

Let me be clear: Stress is not the villain; we need acute stress in our lives. But constant, unrelenting stress? That’s the real danger. And the solution isn’t pushing harder. The solution is learning to pause.

Let’s talk about what happens when we pause. When we allow ourselves to relax, something magical happens in our bodies. It’s called the relaxation response, a term coined by Dr. Herbert Benson at Harvard. 

This is the body's natural counter to the fight-or-flight response. When you enter a state of relaxation—whether through deep breathing, being immersed in nature, listening to calming music, prayer or meditation, or simply sitting in silence—your heart rate slows, your blood pressure drops, and your brain waves shift into a more restful state.

And here’s the best part: the more you practice relaxation, the more resilient your body becomes to future stress. It’s like building a muscle. The more you work it, the stronger it gets.

We often think of relaxation as a luxury, something we get to do after the work is done. But what if I told you that relaxation is a superpower—the key to unlocking better focus, creativity, productivity and even happiness?

Let me share a story with you. Years back, I found myself at a breaking point. I was juggling multiple businesses, had two kids under two I was home with all day and night, working late into the night and waking up at 3am, and sacrificing sleep and friendships just to get everything done. I was listening to all of the business influencers blasting about success and hustling and the “work when youre dead” philosophy. I thought I was being productive and a real go-getter, but in reality, I was completely burning out. My work suffered dramatically, my health suffered immensely, and I felt completely drained, I wasn’t enjoying anything in life, and felt absolutely horrible. 

Relaxation and calmness changed everything for me. I started incorporating short relaxation techniques into my day—1 minute of neck stretches and recentering, 2-3 minutes of deep breathing, a 10-minute walk outside, or even just sitting in silence or with soothing music. And, I won’t lie, it wasn’t easy at first. My mind fought it because I was so used to programming my brain to see relaxation as weakness. But, I kept doing it and it got easier and I started looking forward to my relaxation moments throughout the day. And something incredible happened: I got more done in less time. My mind became clearer, my creativity flowed, I was getting a lot more done with my work, and I felt more present in my daily life. And, I was a lot more pleasant and fun to be around. I felt like a new person. 

This wasn’t some magical productivity hack. It was the power of relaxation and calmness.

I know what you’re thinking: “This all sounds great, but I don’t have time to relax!” I hear you. Life is busy, and finding time for relaxation can feel impossible. But here’s the secret: It doesn’t take much.

You don’t need hours of meditation or long yoga sessions to reap the benefits of relaxation. In fact, just 2 minutes of focused breathing can lower your heart rate and calm your nervous system.

Here are a few practical ways you can incorporate relaxation into your day:

1. Morning Pause: Before you check your phone or jump into your day, take 3 deep breaths. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds. This simple breathing exercise tells your brain: It’s okay, we’re safe, we can start the day calmly. And then don’t check your phone or emails until you’re up and going for the day and feeling calm. 
2. Midday Break: Set a timer for 5 minutes during your lunch break. Close your eyes, breathe deeply, listen to relaxing music or simply the sounds around you. Don’t try to quiet your thoughts; just observe them. This small pause can reset your focus for the afternoon.
3. Evening Wind-Down: Before bed, spend 10 minutes in a quiet, low-lit space. You can stretch, listen to music, or simply sit in stillness. I personally love turning on my electric fireplace, getting some candles going, turning on chill music and just stretching and doing deep breathing. Doing an evening wind-down signals to your body that it’s time to rest, leading to deeper, more restorative sleep.

So just start by doing those three things. You can also incorporate small 2-3 minute Relaxation Resets, as I call them, throughout the Day when you start feeling tense or your heart starts racing or you just need a “reset” so to speak. Here’s a Side note: If you need more ideas for relaxation resets to do, you can always go to my website or instagram. 

Alright…I want you to really listen to this part…When we choose calmness and stillness, something incredible happens—not just to us, but to those around us. Think of it like a ripple effect. When you’re calm, you bring calmness to your interactions. When you’re grounded, you offer others a sense of stability. And in today’s fast-paced world, that is one of the greatest gifts you can give. 

Have you ever been around someone with a chaotic, stressed, anxious and nervous energy…how does that make you feel? How do you feel when you’re around them? It probably makes you feel uncomfortable, unsettled, and maybe even more stressed and anxious. Kids and animals especialyl pick up on, and are highly sensitive to, stressed chaotic energy. 

The same is true when you're around someone with calm, relaxed, and peaceful energy. When you cultivate that sense of calmness within yourself, you create a space where others who are around you feel comfortable enough to relax and breathe deeply. People are naturally drawn to those who exude calm energy because it fosters a sense of safety and well-being, making them feel good just by being in your presence.

And that, my friends, is the true power of calmness—it not only transforms your life, it transforms the lives of everyone you touch. It has a ripple effect. 

Whether you’re a parent, a teacher, a business leader, or just trying to get through the day, your calmness is contagious. And, fyi here…calmness doesn’t mean you’re boring or quiet or speaking in a monotone calming voice. Noo. You can actually be dancing at a party with loud music and still have a calm energy about you. My favorite definition of  calmness is thisone: Calmness is both the absence of feelings of worry, stress, anxiety, fear, and panic, as well as the presence of peace, relaxation, patience, and ease.

So here’s my invitation to you: give yourself permission to slow down. To breathe deeply. To relax a little. To embrace the beauty of calmness—not as a luxury, but as a necessity. Stillness is where you reconnect with yourself. It’s where you rediscover your strength, your clarity, and your peace.

Because here’s the truth: in a world that never stops moving, your calmness is one of your greatest powers. It’s not about escaping the chaos; it’s about finding your balance. The more you practice stillness, the more you’ll notice its ripple effect in every part of your life—your work, your relationships, your health, and your happiness.

So I ask you—what could happen if you allowed yourself a few moments of quiet, uninterrupted relaxation each day? How might your world change if you made space for relaxation?

I believe that when we choose calmness, we transform not only our own lives, but the lives of everyone around us. Your presence becomes a source of comfort, a beacon of peace in a busy world. That’s the gift you give yourself—and the world—when you embrace stillness.

So as you leave here today, I challenge you to create those moments. Start with one breath. Start with one minute. Several times throughout the day, especially upon waking and before going to sleep. And watch as it grows into something beautiful, something that will reshape your entire life.

As you begin to embrace these moments of calm, know that you are giving yourself the gift of peace—something that will ripple out into everything you do. Take it one step at a time, and let that peace fill your heart, your mind, and your world.

Thank you again for spending your valuable time here with me today on the Creating Calmness: Relax with Kendra Kessel podcast. If you enjoyed it, please leave a kind review and share it with someone would can benefit from it. Have a wonderful day or evening, and I wish you peace and relaxation as you move forward.