8 of the Best Stress Relieving Activities to Help You Relax

By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).

Stress-Relieving Activities to Support Fertility: Restoring Calm, Balance & Hormonal Harmony:

Trying to conceive can be a beautiful but emotionally taxing journey and chronic stress is one of the most overlooked disruptors of fertility. Whether you’re actively trying or preparing your body for pregnancy, integrating calming practices into your daily life isn’t a luxury it’s a form of fertility support.

In this blog, we’ll explore a variety of nervous-system-soothing activities backed by research to reduce cortisol, balance reproductive hormones, and enhance your fertility outcomes.

Why Stress Affects Fertility:

Chronic stress elevates cortisol and adrenaline, which can interfere with the delicate hormonal signals responsible for ovulation, progesterone production, and implantation. It can also reduce libido, disrupt the menstrual cycle, and affect sperm quality.

A review published in Fertility & Sterility (2011) found that stress is associated with lower conception rates in women and increased time to pregnancy, especially when stress is unaddressed over time.

The good news? Calming the nervous system especially activating the parasympathetic (rest and digest) state helps restore hormonal balance and supports natural conception.

Stress-Relieving Activities to Support Fertility:

1. Meditation & Mindfulness

Regular meditation has been shown to lower cortisol levels, enhance emotional resilience, and even improve reproductive hormone profiles.

• Apps like Insight Timer, Headspace, or Expectful offer fertility-focused meditations

• Even 5–10 minutes a day of deep breathing or guided imagery can have a cumulative effect

A 2020 study in Reproductive BioMedicine Online found that women using mindfulness-based interventions had significantly lower stress levels and higher IVF success rates.

2. Walking in Nature

Nature walks reduce cortisol, blood pressure, and heart rate, while also improving mood and circulation - all supportive for reproductive health.

• Aim for at least 20–30 minutes daily, ideally in green spaces

• Walking after meals also helps regulate blood sugar, especially important for those with PCOS

3. Epsom Salt Baths

Taking a warm bath with magnesium-rich Epsom salts supports relaxation, muscle tension, and sleep. Magnesium also supports progesterone production and adrenal health.

• Add 1–2 cups of Epsom salts and soak for 20 minutes

• Add a few drops of lavender or chamomile essential oil (pregnancy-safe in small doses)

4. Sound Baths & Gentle Movement

Sound therapy, such as singing bowls, tuning forks, or binaural beats, helps bring the body into a restorative state. It can enhance vagal tone and improve sleep - both linked to fertility.

• Look for local sound bath events or online recordings

• Combine with gentle yoga or stretching for a double benefit

5. Social Connection & Emotional Support

Fertility struggles can feel isolating - but connection is a healing force. Sharing, laughing, and simply being in the presence of people you trust can raise oxytocin, the bonding hormone that also lowers cortisol.

• Prioritise time with supportive friends, family, or a fertility support group

• Consider working with a fertility coach or therapist if the journey feels overwhelming

6. Breath Work

Conscious breathing regulates the nervous system and signals safety to your body - a requirement for conception.

Try this simple technique:

• Inhale for 4

• Hold for 4

• Exhale for 6–8

• Repeat for 2–5 minutes before meals, sleep, or any time you feel tension rising

7. Reading, Journaling & Creative Flow

Activities that induce flow where you lose track of time and feel absorbed help reset the brain and reduce overthinking.

• Read a novel that makes you feel good

• Write in a journal to express emotions or track your cycle

• Explore creative hobbies: painting, baking, gardening, music

8. Take Breaks (Yes, even from trying to conceive)

Sometimes the most productive thing you can do for your fertility is to step away from tracking, testing, or obsessing - even just for a weekend.

• Mini getaways or a phone-free Sunday can do wonders for your mental state and relationship

• Give yourself permission to rest, even from “trying” - this is part of the process, too

Studies show that breaks from fertility treatment or intense tracking can lower anxiety and even improve spontaneous conception rates.

Finally:

Your nervous system is not separate from your reproductive system - they are deeply connected. When your body feels safe, nourished, and calm, it’s more likely to prioritise reproduction.

Incorporating even one or two of these stress-relieving practices each day can make a profound difference - not just in your fertility journey, but in your overall wellbeing.

My personalised nutrition plans always incorporate stress relieving guidance and suggestions to suit your needs. If you’d like to find out more BOOK A FREE DISCOVERY CALL and find out how I can help you ;)