9 Little-Known Ways to Reduce Stress in Under 5 Minutes
Are you feeling overwhelmed? These quick and easy stress-busting techniques can help you calm down in just a few minutes.
- Chris Graciano
- 2 min read
Stress is unavoidable, but managing it does not have to be complicated. Small, effective techniques can instantly lower tension and restore your peace of mind. Try these nine lesser-known stress relievers whenever you need a fast reset.
1. Try the 4-7-8 Breathing Technique
Ingrid Santana on Pexels
This simple breathing pattern helps slow your heart rate and relax your nervous system. Inhale for four seconds, hold for seven, and exhale for eight.
2. Dunk Your Face in Cold Water
Ron Lach on Pexels
A splash of cold water activates the body’s “dive reflex,” instantly lowering stress levels. For an even stronger effect, submerge your face in a bowl of cold water for 30 seconds.
3. Squeeze a Stress Ball
Anete Lusina on Pexels
Physical movement can channel nervous energy and ease tension. Squeezing a stress ball or clenching and releasing your fists helps relax muscles and redirect anxious thoughts.
4. Sniff a Calming Scent
Mareefe on Pexels
Aromatherapy works surprisingly fast to shift your mood. Scents like lavender, peppermint, or citrus can reduce stress and promote relaxation.
5. Chew Gum
Sherman Trotz on Pexels
Chewing gum isn’t just a habit—it can actually lower stress hormones and improve focus. The rhythmic motion helps reduce anxiety and promotes relaxation.
6. Hum Your Favorite Song
Felix Young on Pexels
Humming activates the vagus nerve, which helps regulate stress and calm your mind. The vibrations from humming naturally slow your breathing and relax tense muscles.
7. Massage Your Hand’s Pressure Points
Pixabay on Pexels
Applying gentle pressure to specific spots on your palm can quickly ease stress. The “Hegu” point, located between the thumb and index finger, is known for its calming effects.
8. Do a 60-Second Visualization
Alex P on Pexels
Close your eyes and imagine a peaceful scene, like a beach or a quiet forest. Engaging your senses in this mental escape tricks your brain into feeling more relaxed.
9. Shake It Out
Guilherme Almeida on Pexels
A quick shake of your hands, arms, and legs releases built-up tension and nervous energy. Animals do this instinctively after a stressful event, and it works just as well for humans.