7 Ways You Can Relax Right Now | A Meaningful Existence

Stress builds up during the day: deadlines, traffic, difficult conversations, endless notifications. Long-term stress management involves bigger changes, but sometimes you just need to calm down right now. Here are seven quick ways to relax, each taking five minutes or less.

1. Slow your breathing

Slow, deep breathing, especially with longer exhales, can help calm the body's stress response. In a 2023 study led by Melis Yilmaz Balban and colleagues at Stanford, participants who practised five minutes a day of "cyclic sighing" (a double inhale through the nose followed by a long exhale through the mouth) for a month reported greater improvements in mood than those who practised mindfulness meditation.

Try it: Breathe in slowly through your nose, take a second short inhale to fully fill your lungs, then exhale slowly through your mouth. Repeat for a few minutes. Alternatively, try breathing in for a count of four and out for a count of six.

2. Progressive muscle relaxation

Developed by physician Edmund Jacobson in the early 20th century, progressive muscle relaxation involves tensing and then releasing muscle groups.

Try it: Starting with your feet, tense the muscles for about five seconds, then release and notice the difference. Move up through your legs, stomach, hands, arms, shoulders and face.

3. Take a short walk

Even a five- or ten-minute walk can help clear your head. If you can, walk somewhere green. Our article on getting outside explains why nature helps.

4. Ground yourself

When your mind is racing, grounding exercises bring your attention back to the present.

Try it: Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.

5. Listen to calming music

Music can affect mood. Choose something slow and soothing, or simply something you love. Close your eyes and focus on the sound for a few minutes.

6. Do a brain dump

Sometimes stress comes from carrying too many thoughts at once. Write down everything on your mind: tasks, worries, ideas. Getting them onto paper can make them feel more manageable.

7. Do something kind

Small acts of kindness can shift your focus away from stress. Send a kind message, make someone a cup of tea or offer help to a colleague. See small ways to make a big difference.

Build relaxation into your day

These techniques work best when practised regularly, not just in moments of crisis. Try building one or two into your daily routine: slow breathing before a meeting, a walk at lunchtime, a brain dump before bed.

When relaxation isn't enough

If stress is constant or overwhelming, or comes with symptoms such as panic attacks, sleep problems or persistent anxiety, talk to a doctor or mental health professional. Longer-term approaches such as therapy, lifestyle changes or reducing commitments may be needed. Our article on doing less can help with the last one.

Try this

Choose one technique from this list and try it now. Notice how you feel before and after.

Sources and further reading

Questions people ask

Which technique works fastest?

For many people, slow breathing with longer exhales brings the quickest change, often within a minute or two. Try two or three techniques and keep the ones that work for you.

Can I relax at my desk?

Yes. Slow breathing, a quick muscle-release sequence and a brain dump all work sitting down, without anyone noticing.