Digital Detox: How to Disconnect and Reconnect with Yourself

Hello everyone,

Today I’d like to talk about how, in our everyday lives, it’s impossible to escape screens. From the moment we wake, many of us reach for our phones before even noticing our breath. We scroll through emails, headlines and social feeds late into the night, and wonder why our minds feel restless and our bodies heavy. 

This constant digital presence, while convenient, can also leave us overstimulated and depleted. More people are now realising the importance of a digital detox, not as a passing trend, but as a vital act of self-care for the mind, body and spirit.

What is a Digital Detox?

A digital detox is the intentional step back from technology. It means pausing our reliance on phones, laptops, social media, and even television to reduce overstimulation and restore balance. 

More than simply switching off a device, a true detox is about creating mindful distance, opening space for reflection, deep rest, and genuine reconnection with yourself.

And science shows the benefits of taking this intentional pause.

Researchers at the University of Pennsylvania found that reducing social media use to 30 minutes a day significantly lowered levels of anxiety, depression and loneliness (Hunt et al., 2018). 

Another study from Swansea University showed that prolonged internet use can increase stress hormones such as cortisol, leading to fatigue, disrupted sleep, and weakened immunity (Hormes et al., 2014).

In Ayurveda and other holistic systems, constant mental stimulation is seen as an aggravator of vata dosha, the energy of movement and air. When vata is out of balance, we feel scattered, anxious, and unable to focus. By stepping away from screens, we give our nervous system the chance to reset, allowing us to return to balance.

The benefits of a digital detox

So, what can you gain from creating tech-free space?

• Mental clarity: Studies show that constant notifications reduce our attention span and increase cognitive load. Stepping away improves focus, memory and creativity.

• Improved sleep: The blue light from screens suppresses melatonin, the hormone that signals sleep. Tech-free evenings restore natural circadian rhythms (Harvard Health, 2024).

• Emotional balance: Constant comparison on social media can fuel anxiety and low self-esteem. A detox reduces these triggers, helping you feel grounded.

• Physical wellbeing: Reduced screen time means less eye strain, fewer headaches, and more time for movement and breath.

• Spiritual reconnection: Time away from devices creates room for inner reflection, meditation, and connection to the present moment.

Certainly, food for thought, and a gentle reminder that unplugging is not a luxury, but a necessity for holistic wellbeing.

Self-care through stillness

A digital detox is not about deprivation. It’s about replacing distraction with nourishment. 

Self-care practices help fill the space once occupied by screens with rituals that calm the nervous system and restore energy.

At Floating Feathers, we often recommend supportive treatments that embody this philosophy. A deeply restorative Aromatherapy Massage blends essential oils with therapeutic touch to calm the nervous system and reduce stress. 

Another powerful choice is the Ayurvedic Massage – Holistic Abhyanga, a traditional full-body oil massage designed to pacify vata and encourage grounding. 

And for those seeking deep mental and spiritual stillness, the Tibetan Bowl Massage uses sound vibration to release tension held in the body. 

These treatments create a space where digital noise dissolves and the body remembers its own natural rhythm.

Breathwork for renewal

One of the most powerful tools for digital detox is something always available to us, our breath. 

Breathwork has been used for thousands of years in yoga and Ayurveda as a means to still the mind and balance energy. Today, modern science confirms its benefits.

Research published in Frontiers in Psychology shows that slow, controlled breathing stimulates the vagus nerve, activating the parasympathetic nervous system and reducing stress (Zaccaro et al., 2018). 

Even just a few minutes of mindful breathing can lower heart rate, improve focus, and reduce feelings of overwhelm.

How to do it:

Try this simple practice during your next tech-free hour:

1. Sit comfortably and close your eyes.

2. Inhale slowly through your nose for a count of four.

3. Hold the breath gently for a count of four.

4. Exhale softly through your mouth for a count of six.

5. Repeat for five minutes.

This practice, known as box breathing, is deeply calming for the nervous system and an accessible way to return to presence.

This month Ragan is offering Breathwork sessions at a discounted rate. Check here for more info.

Aromatherapy for wellness

Essential oils offer a gentle yet powerful way to support your digital detox. Science confirms their effects on the mind and body: lavender oil has been shown to reduce cortisol, the stress hormone, and improve sleep quality (Koulivand et al., 2013), while bergamot and sweet orange oils have mood-lifting properties. 

Rosemary oil, traditionally linked to memory and focus, can help reset the mind after periods of digital fatigue.

Beyond the science, aromatherapy also works on a subtle, energetic level. Inhaling these natural essences can calm the nervous system, uplift the spirit, and create a sense of inner grounding—helping you reconnect with yourself in the quiet moments that emerge when screens are set aside.

Here are a few suggestions to support your practice:

• Lavender: Calms anxiety and encourages deeper, restorative sleep.

• Frankincense: Grounds the spirit, supporting meditation and mindful presence.

• Peppermint: Clears mental fog and refreshes the senses.

• Citrus oils: Boost energy and uplift mood when stepping away from devices.

Diffusing oils during tech-free moments, adding a few drops to a warm bath, or combining them with mindful breathing can transform simple self-care into a profound ritual of reconnection.

Retreats and rituals

For those seeking a deeper reset, attending a digital detox retreat can be profoundly transformative. 

These retreats often combine silence, nature immersion, yoga, breathwork and holistic treatments, allowing participants to fully disconnect from technology and reconnect with themselves.

But you don’t need to travel far to create a similar experience. Why not create a home retreat, make a pact with a friend and enjoy each other’s company while stepping away from screens.

Try this:

• Turning off all devices for 24 hours.

• Beginning the day with breathwork and meditation.

• Eating nourishing, home-cooked meals without screens.

• Spending time outdoors, journaling, or engaging in creative practices.

• Ending the day with aromatherapy and restorative yoga.

These small but intentional steps remind us that self-care is not about escape, but about presence.

If you're interested in joining a restorative day retreat, I will be collaborating with Yoga Teacher Rachael Chung to offer a day of yoga and aromatherapy in October.

Think about restful & energising Yoga, wholesome lunch, walk in nature, aromatherapy workshop, and sound bowls sounds to ease you into the slower season of winter.

You can find more info here.

Where science meets spirit

The beauty of a digital detox lies in how seamlessly ancient wisdom and modern science converge. 

Ayurveda has long taught that overstimulation creates imbalance, and that true health requires stillness and harmony. Western medicine now confirms that reduced screen time lowers stress, improves sleep, and supports mental health.

Whether through breathwork, aromatherapy, or a home digital detox, a break from screens invites us to pause. In this pause, we rediscover the simple truth that healing is not found in constant connection to technology, but in reconnection with ourselves.

Why not try your own mini detox this weekend? We’d love to hear how you get on in the comments.