Relaxation Techniques and CBD: A Holistic Guide

 The faithful, consistent practice of relaxation techniques can improve sleep quality, boost immune system function, enhance creativity, and promote mental clarity – benefits achieved by diffusing the impact of stress.¹ Although their benefits are well-documented, many people stop making time for yoga, meditation, journaling, and other simple yet effective relaxation techniques because their practice of choice isn't providing the immediate, noticeable impact they expect.²   

Whether you've tried several techniques in the past or are investigating your options for the first time, you may want to consider how the complementary effects of CBD could enhance the efficiency and efficacy of some of today's most commonly recommended relaxation techniques. We'll explain how CBD works in your body, explore its many potential benefits for enhancing multiple relaxation techniques, and provide the information you need to determine which CBD products you might want to try.  

Topic Overview: Relaxation and the Mind-Body Connection  

Relaxation is a state of reduced physical and mental tension brought about by activities or practices that activate the branch of the autonomic nervous system responsible for diffusing the "fight or flight" response, the parasympathetic nervous system. Experts believe the mind-body connection plays a significant role. Relaxing your body helps calm your mind. Calming your mind helps relax your body.³ 

Whether you're calming your mind and body through activities that reduce physical tension, exploring various sensory inputs, or practicing mental techniques like meditation, your efforts help protect your overall well-being by helping your cortisol levels return to baseline – the stress hormone linked to high blood pressure, metabolic dysfunction, systemic inflammation, cognitive decline, and poor sleep.⁴ 

Science and Synergy: How CBD Could Enhance the Impact of Multiple Relaxation Techniques  

CBD (cannabidiol) is a plant-derived cannabinoid shown to interact with more than 65 molecular targets, including the receptors of several neurotransmitters directly involved in stress management – gamma-aminobutyric acid (GABA), dopamine, and serotonin. CBD activates GABA and serotonin system receptors, helps increase dopamine levels, and asserts its influence on the endocannabinoid system receptors CB1 and CB2.^5,6 

As the largest regulatory system in the human body, ECS signaling is involved in nearly every critical function – everything from emotional regulation and immune system function to your sleep cycles and stress responses. Experts believe supporting ECS function with CBD helps promote homeostasis when internal or external influences threaten essential balance.⁷ As an ECS modulator, CBD has the potential to support and possibly enhance the effects of multiple relaxation techniques, including the following examples. 

Breathing Exercises 

Stress causes rapid, shallow breathing. Rapid, shallow breathing can contribute to stress-induced anxiety. Practices like deep breathing, diaphragmatic breathing, and alternate nostril breathing help calm your mind and body like many other relaxation techniques – sending signals to your brain that the crisis has passed by activating your parasympathetic nervous system.⁸   

CBD has the potential to contribute to the stress-busting benefits of breathing exercises through its interaction with the serotonin receptor 5HT1A. The modulation of those receptors can help reduce mild or temporary anxiety symptoms, calm your mind, and enhance mental focus.⁹ 

Progressive Muscle Relaxation  

Progressive muscle relaxation is a practice that involves systematically tensing and releasing muscle groups throughout your body. The technique requires focus and concentration, which can help calm your mind. Contracting your muscles and focusing on the sensation of the release also increases body awareness and helps you learn to manage stress-induced muscle tension more efficiently.^10,11

Adding CBD to your PMR routine could help you achieve a deeper state of relaxation through its interaction with your GABA (Gamma-aminobutyric acid) system receptors – a neurotransmitter that helps calm your body and brain by reducing communication between overexcited nerve cells.¹² 

Yoga 

Yoga is an ancient practice that combines physical postures, meditation, and breathing exercises to promote physical, mental, and spiritual well-being. Practicing yoga helps relax your mind, body, and spirit by stimulating the vagus nerve – which, (as you may have guessed) activates the parasympathetic nervous system. Yoga also helps promote flexibility, improves circulation, and enhances balance.¹³

CBD's potential to enhance your yoga practice is linked to its influence on dopamine production and the metabolic enzymes that break down the ECS messengers produced in your body. Its interaction with CB2 could also help ease muscle tension and any activity-induced discomfort that could derail your focus.^14,15

Meditation  

Mantra-based meditation involves repeating a word or phrase to focus your mind and induce relaxation. Mindfulness meditation keeps your focus on the present moment while acknowledging thoughts that arise without judgment. Although meditation's calm focus and breath control can help you feel more relaxed, it can be difficult to sit quietly, unburden your mind, and relax your body when you're stressed.¹⁶ 

Researchers investigating the effects of Mindfulness Based Stress Reduction (MBSR) programs identified a distinct increase in the production of anandamide and 2-AG,¹⁷ – the same ECS messengers impacted by CBD. Their findings suggest CBD could enhance the calming, relaxing effects of meditation practices.  

Massage Therapy  

Massage therapists manipulate the body's soft tissues to reduce muscle tension and promote relaxation by increasing blood circulation, reducing cortisol levels, boosting serotonin and dopamine production, and triggering the release of endorphins. Applying pressure to tense, overworked muscles also helps enhance the mind-body connection while supporting post-workout recovery.¹⁸  

When applied topically, CBD provides fast-acting targeted relief. Since the cannabinoid does not absorb deeply enough to enter your bloodstream, CBD-infused creams, lotions, and oils can be used on their own or to complement the calming, relaxing effects of CBD oil tinctures, softgels, and gummies.   

Color and Sound Therapies  

Relaxation techniques like art and color therapy help combat negative thinking through creativity and emotional expression by increasing dopamine production. Sound therapy uses various frequencies, tones, and rhythms to promote relaxation by temporarily altering brainwave patterns to promote a more relaxed, dreamlike state.19  Like other relaxation techniques, they also engage parasympathetic activity. 

CBD's reported benefits for calming the mind and easing tension could help boost creativity during art and color therapies by enhancing focus and flow. Its interaction with serotonin and dopamine receptors could make it easier to achieve a relaxed state of mind during sound therapy. 

CBD for Relaxation: How Popular Product Types Compare  

Hemp-derived CBD products are no more habit-forming than a placebo, and The World Health Organization found no "public health-related concerns."^20,21 The best CBD products for supporting relaxation techniques are made with non-GMO hemp flower by brands like CBDistillery® – industry-leading experts committed to ensuring product purity and potency by investing in natural farming practices, the best extraction methods, and third-party batch testing by an independent lab. 

The oil extracted from hemp flower is heated to specific temperatures to convert acidic cannabinoids to their active forms, distilled, and used as an ingredient in a wide range of products. Although just about any high-quality CBD oil tincture, topical, or edible could help you feel more relaxed, it's best to choose a consumption method that suits your needs, preferences, and lifestyle. That's something much easier to determine when you know how the product types compare. 

CBD Oil Tinctures  

Most CBD oil tinctures are made with a blend of hemp flower extract and a carrier oil. The oil helps improve the absorption of the lipophilic cannabinoid. Although many people like adding CBD oil tinctures to foods and beverages, people using CBD for relaxation often prefer the delivery method of holding a serving under their tongues for 45-60 seconds before swallowing the oil. With CBD oil tinctures, it's easy to adjust individual serving sizes as needed. 

CBD Softgels and Gummies  

CBD Softgels and gummies give you a precise amount of CBD per serving in a form that's great for home use or travel. Although you won't have to worry about accidental spills, leaking caps, or shattering a glass bottle, the cannabinoids in softgels and gummies process through your digestive system. It can take up to an hour (or more) before you experience their effects. But don't worry. Once you know how long your unique system takes to respond, it's easy to adjust their timing to accommodate your schedule.   

CBD Topicals  

As mentioned earlier, the cannabinoids in hemp-derived CBD topicals – creams, lotions, and balms intended for external use – do not absorb into your bloodstream. Topicals can, however, begin to ease muscle tension and discomfort after physical activity in as little as 10-20 minutes. Their effects can last up to six hours (or more). Although topicals won't provide the system-wide support you could get from other CBD product types, they can address specific areas of your body that need attention. 

Discover How CBD Could Help Support Your Preferred Relaxation Techniques  

CBD could help enhance the effects of nearly any relaxation technique – and a whole lot more. According to the results of a 2019 CBDistillery® survey of 1,900 customers, most CBD users report positive results using our high-quality CBD oil tinctures, topicals, softgels, and gummies for better sleep, mild or temporary anxiety, discomfort after physical activity, and relaxation within 7-14 days of consistent use. 

If you're ready to discover how CBD could help support your preferred relaxation techniques, visit CBDistillery® to browse our selection of hemp-derived CBD oil tinctures, topicals, softgels, and gummies. They're rigorously tested, quality assured, and backed by a 60-day satisfaction guarantee. Every product label has a QR code linked to a certificate of analysis. 

If you're leaning towards trying CBD to support relaxation but not quite sure where to start, consider requesting a personal consultation.  

References 

1. The Science Behind Relaxation: Why It's Essential for Wellbeing (N.D.) Phoenix Health and Wellbeing.org.uk 

2. Stress Management Barriers: How to Overcome Them and Find Relief (N.D.) NeuroLaunch. 

3. Scott E, Ph.D. (2022) How to Relax Your Body and Mind. Very Well Mind. 

4. Chronic Stress Puts Your Health at Risk. (2023) Mayo Clinic. 

5. Elsaid S, Foll B. (2020) The Complexity of Pharmacology of Cannabidiol (CBD) and Its Implications in the Treatment of Brain Disorders. 45 Neuropsychopharmacol 229-30 https://doi.org/10.1038/s41386-019-0518-1 

6. How CBD Works: CBD and Neurotransmitters (2019) The CBD Insider. 

7. Sallaberry C, Astern L. (2018) The Endocannabinoid System, Our Universal Regulator. 34(6) JYI 48-55. https://www.jyi.org/2018-june/2018/6/1/the-endocannabinoid-system-our-universal-regulator 

8. Breathworks for Beginners: What To Know and How To Get Started. (2023) Cleveland Clinic Health Essentials. 

9. Guy-Evans O. (2023) What Does Serotonin Do? Neurotransmitter Function. Simply Psychology. 

10. Bailey A. (2024) Benefits of Progressive Muscle Relaxation. VeryWell Health. 

11. Toussaint L, Nguyen QA, et al. (2021) Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evid Bases Complement Alternat Med. doi: 10.1155/2021/5924040. PMID: 34306146; PMCID: PMC8272667 

12. Konkel L. (2023) What Is GABA? Everyday Health. 

13. Highland J. (2024) How Yoga Affects the Nervous System. Mind is the Master. 

14. Hemraj D. (2022) Does CBD Increase Dopamine Levels? Leafwell. 

15. McCartney D, Benson M, et al. Cannabidiol and Sports Performance: A Narrative Review of Relevant Evidence and Recommendations for Future Research. 6(1) Sports Med Open 27. https://doi.org/10.1186/s40798-020-00251-0 

16. Field B. (2023) Mindfulness vs. Meditation: What's the Difference? Verywell Mind. 

17. Reis R, Isaac A, et al. (2021) Quality of Life and a Surveillant Endocannabinoid System. 15 Front Neurosci. https://doi.org/10.3389/fnins.2021.747229 

18. The Science Behind Massage Therapy: Understanding How Massage Impacts the Body and Promotes Healing. (N.D.) North Florida Medical Center. 

19. Wei M. (2024) The Healing Power of Sound as Meditation. Psychology Today. 

20. Babalonis S, Haney M, et al. (2017) Oral Cannabidiol Does Not Produce a Signal for Abuse Liability in Frequent Marijuana Smokers. 172 Drug and Alc Depen 9-13. https://doi.org/10.1016/j.drugalcdep.2016.11.030 

21. World Health Organization. (2020) Cannabidiol (CBD) Critical Review Report. PDF