Quick and Simple Neuro Hacks to Relax and De-Stress After a Long Year

As the year draws to a close, many South Africans are feeling the weight of accumulated stress and exhaustion. The good news is that there are scientifically backed neuro hacks that can help anyone unwind and rejuvenate, without needing to commit to long, complex routines. Kerry Rudman, founder and neurofeedback specialist at Brain Harmonics, shares accessible ways to help the brain transition from high-stress mode into relaxation and recovery.

“After a year of pushing through challenges, our brains need intentional moments of calm,” says Rudman. “Small changes and short exercises can make a big difference. These hacks are about working with your brain’s natural processes, allowing it to reset and move into a more balanced state.”

Five Neuro Hacks to Help Relax and Destress:

Box Breathing

This simple breathing technique is about breathing in for four counts, holding for four, breathing out for four, and holding again. “Box breathing has been shown to lower cortisol levels and signal to the brain that it’s safe to relax,” explains Rudman. “Try this for just two minutes when feeling overwhelmed.”

Digital Detox

A break from screens can reduce overstimulation, a significant source of modern stress. “The brain isn’t wired for constant digital intake,” Rudman advises. “Take mini ‘tech-free’ moments throughout the day to let your brain reset, even if just for five minutes.”

Visualisation for Calm

According to Rudman, imagining a peaceful place can have a direct effect on the brain’s relaxation response. “Picture a place that makes you feel calm and safe, whether it’s a beach, forest, or a cozy room. Your brain responds to this as if you’re actually there.”

Cold Therapy

“Splashing your face with cold water can activate the vagus nerve, promoting relaxation and lowering your heart rate,” says Rudman. Alternatively, holding a cold compress or ice pack near your face for a few seconds can have a similar effect.

Grounding Through Sensory Awareness

To counteract a racing mind, Kerry recommends bringing awareness to your senses by focusing on your surroundings. “Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This grounds you in the present and pulls your mind away from stressful thoughts.”

While these neuro hacks are accessible for anyone, Rudman emphasizes that neurofeedback can be a powerful tool for more lasting change. “Neurofeedback trains your brain to regulate itself, making it easier to stay balanced during stressful times. At Brain Harmonics, we see clients benefit greatly from regular sessions, noticing improvements in their resilience and overall well-being.”

This end-of-year period is a time to reflect, recharge, and prepare for the year ahead. By using these simple neuro hacks, people can enter the new year with a refreshed brain and a renewed sense of calm.

For more information on Brain Harmonics and their neurofeedback services, visit www.brainharmonics.co.za.