Try These 5-Minute De-Stress Exercises

Feeling stressed or struggling with stress in your daily life? Just know you’re not alone!

‍

Whether you’re at home, at work, or just trying to get through a tough day, stress can hit anytime. The good news? You don’t need hours to relax. In just 5 minutes, you can likely feel calmer and more in control of your stress.

‍

Keep reading to discover five quick and easy de-stress exercises!

‍

Deep Breathing or Box Breathing

‍

Take a deep breath in through your nose for 4 seconds. Hold it for 4 seconds, then slowly breathe out through your mouth for 4 seconds and pause for 4 seconds. Think of each step as a side of a box with each step taking equal time. Repeat this for 5 minutes or however long you need to feel calmer.

‍

Deep breathing slows your heart rate and helps your body relax. You can do this anywhere — sitting in a chair, lying down, or even standing up while you do other calming activities like stretching.

‍

Tense and Release

‍

This exercise is great if you’re feeling tense or tight and is designed to relax your muscles. Start by tensing the muscles in your feet. Hold for 5 seconds, then relax. Move up to your legs, stomach, arms, and finally your face. Make sure that you go through every area of your body, even the ones that might not feel tense.

‍

Tensing and releasing your muscles causes you to work on awareness and really be present in the moment. It’s likely by the time you’re done, you’ll feel lighter and less on edge!

‍

Take a Quick Walk or Stretch

‍

Stand up and move around! Take a brisk 5-minute walk or stretch your arms, legs, and back. 

‍

Moving your body releases feel-good chemicals called endorphins, which help you feel happier and less stressed.

‍

Mindful Moments

‍

Find something simple to focus on like the sound of birds outside, the warmth of sunlight, or even how your feet feel on the ground.

‍

Breathe deeply and pay attention to the moment. This process is called practicing “mindfulness”. Being mindful helps many patients quiet their racing thoughts and makes them feel calm.

‍

Visualization

‍

Close your eyes and picture a peaceful place. Imagine yourself on a quiet beach, in a sunny forest, or wherever you feel happiest. Think about what you see, hear, and feel. Visualizing can trick your brain into feeling like you’re there, which helps you relax.

‍

Next time stress strikes, try one of these quick exercises. They only take 5 minutes, but they can make a big difference. If you find that you regularly struggle with stress or anxiety, or these techniques don’t work, be sure to reach out to a mental health professional to get help designed for your unique needs.

‍

The information on this site is for informational purposes only and should not replace direct medical advice, diagnosis, or treatment from your doctor or another qualified healthcare provider.

‍

Sources:

“5 tips to manage stress.” Mayo Clinic.