Bringing the Ocean to the City: How to Stay Mentally Healthy in an Urban World

Hey everyone,

City life has a way of pulling you in, fast-paced, full of energy, and packed with opportunity. But let’s be honest, it can also be overwhelming. The noise, the constant rush, the never-ending to-do lists. Sometimes, it feels like the exact opposite of the ocean’s rhythm.

If you’re craving more balance, here are some simple yet powerful ways to support your mental wellbeing in the city - practices inspired by the flow of the ocean and the lifestyle we embrace at Marnie Rays.

1. Find Your Daily Dose of Nature

Even in the busiest cities, there are pockets of green if you know where to look. A quiet park bench, a riverside walk, or even just sitting under a tree for a few minutes can reset your nervous system. Studies show that spending just 20 minutes in nature can lower stress hormones … so while it’s not quite the same as diving into the sea, it’s a start. And when the city feels too much? Stepping away for even a few days, somewhere wild and open, can be transformative.

2. Breathe Like You’re by the Ocean

Ever noticed how your breath changes when you’re near the water? It slows down, deepens. Surfers instinctively use breathwork to stay calm and focused in the waves, and the same techniques work anywhere. Slow, deep belly breathing or even just extending your exhale can help reset your nervous system. It’s something we practice at Marnie Rays retreats because it works, helping you feel more present, grounded, and in control, even in the middle of a chaotic day.

3. Move Your Body, Shift Your Mindset

Movement is one of the simplest and most powerful ways to shake off stress. Surfing teaches patience, resilience, and the ability to go with the flow, but even if you’re far from the ocean, you can still tap into that feeling. Swimming, yoga, running, or even breath-led movement can create that same sense of freedom. It’s not about fitness, it’s about feeling connected to yourself.

4. Digital Detox & The Ocean Mindset

City life often means constant screen time and a million distractions. That’s why stepping away - whether for an hour, a day, or a full weekend - can be a game-changer. At Marnie Rays, we embrace the “ocean mindset”: moving with flow, being present, letting go of control. In a city, this might look like putting your phone away for a while;‘Do Not Disturb’ is a well-loved feature for us! slowing down your schedule, or just sitting and watching the world go by, without feeling the need to do anything.

5. Community & Connection

Even in a city full of people, loneliness can creep in. Finding your people, whether through a surf club, yoga group, or wellness space makes all the difference. If you’re looking for connection, the Marnie Rays Kooks community on Substack is always open, full of people who share a love for the ocean, movement, and finding balance in it all. Sometimes, all it takes is one conversation to shift your whole perspective.

When the pace of the city starts to feel like too much, these small shifts can help bring you back to center. And if the call to the ocean gets stronger? Maybe it’s time for a reset.

Ready to swap city noise for ocean waves? 🌊 Our next surf and wellness retreats are Portugal in July and Cornwall in September. We’d love to see you there!