3 Quick Stress Relief Practices

Stress builds up fast, but relief doesn’t have to be complicated. These three practices take less than two minutes and can help reset your nervous system when you’re feeling overwhelmed or anxious.

1. The 4‑2‑6 Breath

This simple breathing technique helps shift your body out of fight‑or‑flight and into calm.

How to apply:

- Inhale for 4

- Hold for 2

- Exhale for 6

The extended exhale signals safety to the nervous system. Try five rounds and notice what shifts.

2. The “Name 5 Things” Grounding Reset

When your mind is racing, grounding through your senses can bring you back into your body and present awareness.

In your mind or out loud name:

- 5 things you can see

- 4 things you can touch

- 3 things you can hear

- 2 things you can smell

- 1 things you can taste or feel emotionally

This interrupts spiraling thoughts and anchors you in the now.

3. Shoulder Drop + Jaw Release

Stress often hides in the body (...i.e. the body keeps the score). A quick physical reset can make a noticeable difference.

- Lift your shoulders toward your ears and gently clench your jaw.

- Hold for 3 seconds

- Drop your shoulders with an exhale.

- Unclench your jaw and let your tongue rest at the bottom of your mouth (let it hang out).

This physical shift signals to your body that it’s safe to soften.

Why these strategies work....

Each practice taps into the nervous system directly, slowing the breath, grounding the senses, or releasing tension. They’re accessible anywhere: at your desk, in your car, between meetings, or during a moment of overwhelm. Practicing these skills when you’re *not* highly activated can make it easier for your mind and body to access them during distressing moments.

If you want more personalized tools or support building a stress‑relief routine that fits your life, our providers can help you create a plan that feels doable and sustainable.