In a high-pressure world, stress can easily overwhelm the body and mind. But the good news is that resilience to stress is something you can build and strengthen with simple, everyday, holistic rituals. There are practices you can do to support nervous system regulation, emotional balance, and overall well-being, helping you navigate stress with more ease and clarity.

Here are five simple rituals you can start today to help you stay grounded and keep your inner balance.

1. Breathwork for Instant Calm

Breathwork is an effective and easy way to support stress management and maintain a regulated nervous system.

Try this morning practice:

• Sit comfortably with your spine tall and shoulders relaxed
• Inhale through your nose for 4 counts
• Exhale slowly for 6 counts
• You can place a hand on your belly or chest to feel the breath move
• Repeat 3 times

This simple ritual signals safety to the body and helps you start the day centered. You can even try this while diffusing a relaxing essential oil blend to enhance the experience. Check out the video below of ACHS professor Lisa Warman speaking about stress and sharing a breathwork demonstration.

2. Gentle Movement to Release Stored Tension

Holistic wellness doesn’t have to require intense workouts. Even small amounts of intentional movement can improve peace and boost vitality. Try shoulder rolls, five minutes of stretching, or a short mindful walk. Movement helps your body reset and promotes mental clarity.

3. Micro-Moments in Nature

Nature-based wellness practices are powerful tools for stress support. Even brief contact with the natural world, such as soaking up sunlight, breathing fresh air, or observing a beautiful plant, can improve mood and mental health.

Add a one-minute “nature pause” into your day for a grounding reset. Or, if you have more time, try forest bathing to more deeply and mindfully immerse yourself in the sights, sounds, and smells of the environment.

4. Creative Expression for Emotional Release

Creative rituals like doodling, journaling, free-writing, or listening to music can help process emotions and maintain balance. These calming practices invite self-awareness and support whole-person healing.

If you love getting your hands in the dirt, gardening can be an amazing creative outlet. And if you’re new to growing your own herbs, the ACHS micro-credential Master Herb Gardening for the Home Herbalist is a great place to start.

5. Evening Gratitude and Rest Rituals

A short nighttime ritual can shift your body into rest and recovery mode. Try naming three things you’re grateful for or spending two minutes in total stillness before getting into bed. These small practices promote resilience and restorative sleep. 

You might also consider adding a relaxing aromatherapy blend, such as lavender or chamomile, to your evening routine. Diffusing soothing essential oils can help calm the mind and signal to your body that it’s time to unwind. To expand your knowledge of essential oils, check out the aromatherapy programs offered at ACHS.

Deepen Your Rituals with an ACHS Micro-Credential

If you’re ready to explore holistic stress-support techniques more deeply, ACHS offers an innovative, self-paced micro-credential: Cultivating Resilience: Practices to Reduce Stress and Release Trauma.

Led by educator and contemplative teacher Nichol Chase, this eight-module course blends:

• Science-informed lectures
• Somatic and breath-based exercises
• Mindfulness and rest practices
• Gentle and energizing movement
• Nature-based reflection
• And creative expression and journaling

Whether you’re navigating your own chronic stress or learning how to better support clients, this course offers practical tools you can use immediately. Enroll today!

This article is for informational purposes only. The information included is representative of industry trends as provided in the references. Please refer to third-party sites for additional information. ACHS does not guarantee graduate employment or other placement. Note, that professional success is achieved by a number of factors beyond education and experience, including soft skills, work ethic, integrity, and other skills that may not be developed through education and training alone.