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Stress Less
Simple ways to calm down fast and feel less tense during a busy day, starting with one slow breath.
Quick answer
When stress hits, slow breathing works fastest. Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4, for about four minutes. Long, slow out-breaths tell your body that you are safe, and your heart rate starts to settle.
Start with these stress guides
Box Breathing: A 4-Minute Reset for a Stressful Day
Stress hits and your heart starts racing. This simple pattern calms your nerves anywhere, even at your desk.
Read guide →Morning Stretches to Release the Day Before It Starts
You wake up with a tight neck and heavy shoulders. Ten slow minutes of stretching can loosen them.
Read guide →Calm down in the moment: 4 steps
- Stop and sit down if you can. Put both feet flat on the floor.
- Breathe slowly with the box pattern above, or try the 1 minute breathing tool on the home page.
- Relax your shoulders and unclench your jaw. Stress hides in both places.
- Ask one question: what is the one next step? Do only that step, then rest.
Common stress questions
How can I calm down quickly when stress hits?
Slow breathing, as above, works fastest for most people. A short walk and a glass of water also help.
Why does stress make it hard to sleep?
A stressed mind stays in day mode at night. A wind-down routine and writing worries down before bed help. See our Sleep page for both guides.
When is stress a health problem?
If stress, anxiety or low mood stays most days, or starts to affect your work, family life or sleep for weeks, please talk to a health professional. There is no shame in asking for help early.
Try one minute of calm now
The home page has a guided breathing circle. Four slow rounds take one minute.
Try the breathing tool