Relaxation Techniques for Brain Healing
Finding Calm in the Chaos After a Concussion
One of the hardest parts about recovering from a concussion is learning how to slow down — especially if you’re someone who’s used to going full speed. After a brain injury, your body and mind can feel overstimulated, anxious, or on edge. Your thoughts race, lights and noises feel louder than ever, and even simple tasks can feel exhausting.
This is your nervous system saying:
“Hey, I need a break.”
As a brain injury survivor myself, I’ve learned that relaxation isn’t optional — it’s medicine for your brain. Calming your nervous system helps restore balance, reduces symptoms, and allows your brain to focus its energy on healing.
Here are some of the most powerful relaxation techniques for brain healing that you can start using today.
Why Relaxation Matters After a Concussion
When you sustain a concussion, your brain’s communication systems get disrupted. The areas that control stress and calmness — your autonomic nervous system — can become unbalanced.
That’s why so many survivors experience:
Anxiety or irritability
Difficulty sleeping
Racing thoughts or restlessness
Light and sound sensitivity
By practicing intentional relaxation, you help shift your body from “fight or flight” mode into “rest and repair” mode — the state where true recovery happens.
Think of it like turning down the volume in your brain so it can focus on healing instead of surviving.
1. Breathe to Calm Your Nervous System
Your breath is one of the fastest ways to regulate your nervous system. When you slow your breathing, your brain gets a signal that it’s safe — lowering your heart rate, blood pressure, and stress hormones.
Try Box Breathing, one of my favorite grounding exercises:
Inhale through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale slowly through your mouth for 4 seconds
Hold again for 4 seconds
Repeat this cycle for 2–3 minutes.
If you start to feel dizzy or lightheaded, just shorten the counts. The goal is calm, not perfection.
Pro tip: I set reminders on my phone that simply say “Breathe.” It helps me pause during stressful days and reconnect with my body.
2. Practice Gentle Mindfulness
Mindfulness doesn’t have to mean long meditations or silence — it’s simply the act of being fully present in a moment.
After a concussion, your mind might feel foggy or distracted, so start small.
Try this:
Sit somewhere quiet and focus on your five senses.
What can you see?
What can you hear?
What can you smell or feel?
What’s one thing that feels comforting right now?
Even one minute of mindful awareness can calm your thoughts and help you feel grounded.
If you prefer structure, try guided meditation apps like Insight Timer, Calm, or Headspace — they have specific tracks for concussion recovery, relaxation, and nervous system support.
3. Get Outside and Move Gently
Fresh air and gentle movement are natural stress relievers.
When your doctor clears you for light activity, short walks or gentle stretching can improve blood flow and boost mood without overstimulating your brain.
I like to think of it as a “reset walk” — no phone, no agenda, just breathing and noticing what’s around me.
Movement tips:
Avoid bright or noisy environments if you’re light-sensitive.
Go early morning or sunset for softer lighting.
Pair your walk with slow breathing to double the benefits.
4. Create a Sensory Calm Space
Your brain processes endless information from light, sound, and movement. After a concussion, that input can feel overwhelming.
Creating a calm space helps you regulate that stimulation.
Here’s what works for me:
Noise-cancelling headphones or soft instrumental music
Warm lighting or Himalayan salt lamps instead of harsh LEDs
Weighted blankets to reduce anxiety and calm the body
Essential oils like lavender or peppermint for relaxation
Find what soothes your senses — your brain will thank you.
5. Prioritize Rest — Without Guilt
After a concussion, you may feel guilty for needing extra sleep or downtime. I get it — rest can feel “lazy.” But here’s the truth: rest is one of the most productive things you can do for your brain.
When you rest, your brain clears out toxins, repairs damaged cells, and rebalances neurotransmitters.
Try this:
Set quiet hours each evening — no screens or loud environments.
Take 15-minute “brain breaks” throughout your day.
Listen to soft sounds or practice breathing before bed.
If you struggle to sleep, talk with your doctor. Sleep difficulties are common after brain injuries, and support — like supplements, therapy, or medication — can make a huge difference.
Final Thoughts
Relaxation after a concussion isn’t about being still — it’s about teaching your brain safety again.
Every deep breath, every quiet moment, every act of mindfulness tells your nervous system, “It’s okay. You can rest now.”
Recovery is never linear, and that’s okay. Healing happens one calm breath at a time.
