Stressed? These quick tricks will have you feeling relaxed in just minutes
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Stress and tension are inevitable, but what if you could relieve them in just two minutes?
A range of experts have shared quick, easy methods that can help reset both body and mind.
From simple breathing techniques to targeted movements, these exercises promise to make a noticeable difference in a matter of minutes.
Feeling tense all over? From head to toe, there were plenty of quick ways to unwind and ease the stress that built up.
Here’s a rundown of simple techniques that promise to soothe both body and mind.
Scrunch and Release for Calm
Marie-Claire Stanmore, a pilates and yoga teacher, suggested a simple shoulder scrunch. You would pull your shoulders up to your ears, holding for 10 seconds before inhaling deeply and exhaling as you relaxed the tension away.
Relieving Eye Strain
Digital devices led to more eye strain, with symptoms like headaches and blurred vision becoming common. Daniel Collis, vice-president of the Institute for Osteopathy, recommended looking far left, right, up, and down while keeping the head still for 3-5 seconds each time.
Then, tracing an infinity symbol with your eyes, followed by blinking rapidly for 15 seconds, helped relieve the discomfort.
Humming Away Stress
Farzana Ali, a sound therapist, noted that humming stimulated the vagus nerve, calming the heart and breath. By taking a deep inhale, you would hum a gentle ‘aum’ sound to release stress and bring the body back into balance.
Breathe Deeply to Release Tension
Stress often led to short, shallow breaths, according to Dr Francesco Bernardi, a psychologist. To counteract this, sit tall, inhale for four seconds, hold for four, and exhale for four.
Repeat this cycle at least four times.
Holding a smooth object in your hand and focusing on your breath worked wonders.
Shoulder Blade Squeeze for Relief
Maxim Howitz, a consultant orthopaedic hand surgeon, suggested squeezing your shoulder blades together, imagining a tennis ball between them. Holding this position for 10 seconds, then relaxing, helped ease tension in the shoulders and wrists.
Back Relief with a Tennis Ball
Philippa Oakley, a chiropractor, recommended using a tennis ball to relieve back discomfort. By applying light pressure to the ball against a wall or floor, you can roll it in circular motions.
Do this for a few minutes to ease the tension in targeted areas.
Eyebrow Pinching to Release Forehead Tension
Lauren Hughes, a facialist, explained that pinching the eyebrows could release the tension from staring at screens.
Placing thumbs under the inner eyebrow and gently pulling apart the eyebrows for five seconds worked wonders.
Lower Back Stretch for Relief
Sam Bhide, a physiotherapist, suggested standing with your feet wide apart and stretching the inner thighs.
You would lean over to one side, then the other, holding each stretch for a few seconds. A forward fold could also help ease the lower back.
Spine Lengthening for Posture
Louise Drake, a fitness expert, recommended standing tall while imagining a string pulling you from the crown of your head.
Rolling your shoulders back, breathing deeply, and stretching your arms behind your back create space in the body and relieve back tension.
Exhale to Calm Your Nervous System
Richie Bostock, a breathwork coach, suggested lengthening the exhale. By exhaling for six seconds after inhaling for four, you could calm your nervous system and reduce stress.
This technique could be repeated until relaxation set in.
Swinging Arms to Release Shoulder Tension
Stephanie Fowler, a tai chi instructor, recommended standing with knees slightly bent and swinging your arms from side to side.
This action, powered by the body’s rotation, helped release shoulder tension.
Grab the Dog Lead for Spinal Relief
Stacy Weeks, a pilates instructor, suggested lying on your back with a dog lead or strap in hand, rolling the spine off the floor while keeping the ribcage heavy.
Repeating this exercise several times could ease discomfort in the back.
Jaw Massage to Relieve Tension
Charlie Perry, a facialist, recommended massaging the jawline for immediate relief. By gently tapping along the jaw muscles, you can begin to release facial tension.
Then, massage in slow, circular motions to further ease the discomfort.
Dead Hangs to Ease Spinal Tightness
Aimee Victoria Long, a personal trainer, suggested hanging from a bar to release tension in the back and spine.
By allowing the body to hang freely, you would gradually feel the tightness in your back and shoulders release.
Hip Relief with Gentle Stretching
Rej Bhumbra, an orthopaedic surgeon, recommended a simple hip stretch. Drawing the right ankle over the left thigh and pulling the left thigh toward your chest provided relief for the hip joints.
Neck Relief with Chin Tucks
Faye Pattison, a physiotherapist, suggested chin tucks to relieve neck tension. By gently pushing the head into your hands, you can alleviate discomfort.
Hold for a few seconds to relieve the tension caused by prolonged phone or computer use.
Leg Raise for Lower Body Tension
Lucy Bishop, a yoga teacher, recommended lying on your back with legs resting on a surface like a wall. By holding this supported inversion, you could relieve tension in the lower body.
Hand Pressure for Stress Relief
Andrea Hurst, a reflexology practitioner, suggested applying pressure to the fleshy area between the thumb and forefinger. By pressing for one to two minutes, you could relieve stress and tension.
Scapula Relief with Slow Circles
Artur Zolkiewicz, a personal trainer, advised focusing on scapula movement. By making controlled, circular motions with the shoulder blades, you can start to relieve shoulder pain.
Continue this movement to ease the tension further.
Pop a Squat for Knee Relief
Bilal Barkatali, an orthopaedic surgeon, recommended squats for knee relief. By performing deep, controlled squats, you could stretch the tissues and relieve tension in the knees.
Foot Relief with Massage
Rolling a tennis ball under your feet was a simple way to relieve tension, according to a yoga teacher. This quick exercise helped stimulate blood flow and relax tight muscles in the feet.
With so many quick and effective ways to relieve tension, which one will you try first? Share your favourite stress-busting techniques in the comments.
A range of experts have shared quick, easy methods that can help reset both body and mind.
From simple breathing techniques to targeted movements, these exercises promise to make a noticeable difference in a matter of minutes.
Feeling tense all over? From head to toe, there were plenty of quick ways to unwind and ease the stress that built up.
Here’s a rundown of simple techniques that promise to soothe both body and mind.
Scrunch and Release for Calm
Marie-Claire Stanmore, a pilates and yoga teacher, suggested a simple shoulder scrunch. You would pull your shoulders up to your ears, holding for 10 seconds before inhaling deeply and exhaling as you relaxed the tension away.
Relieving Eye Strain
Digital devices led to more eye strain, with symptoms like headaches and blurred vision becoming common. Daniel Collis, vice-president of the Institute for Osteopathy, recommended looking far left, right, up, and down while keeping the head still for 3-5 seconds each time.
Then, tracing an infinity symbol with your eyes, followed by blinking rapidly for 15 seconds, helped relieve the discomfort.
Humming Away Stress
Farzana Ali, a sound therapist, noted that humming stimulated the vagus nerve, calming the heart and breath. By taking a deep inhale, you would hum a gentle ‘aum’ sound to release stress and bring the body back into balance.
Breathe Deeply to Release Tension
Stress often led to short, shallow breaths, according to Dr Francesco Bernardi, a psychologist. To counteract this, sit tall, inhale for four seconds, hold for four, and exhale for four.
Repeat this cycle at least four times.
Holding a smooth object in your hand and focusing on your breath worked wonders.
Shoulder Blade Squeeze for Relief
Maxim Howitz, a consultant orthopaedic hand surgeon, suggested squeezing your shoulder blades together, imagining a tennis ball between them. Holding this position for 10 seconds, then relaxing, helped ease tension in the shoulders and wrists.
Back Relief with a Tennis Ball
Philippa Oakley, a chiropractor, recommended using a tennis ball to relieve back discomfort. By applying light pressure to the ball against a wall or floor, you can roll it in circular motions.
Do this for a few minutes to ease the tension in targeted areas.
Eyebrow Pinching to Release Forehead Tension
Lauren Hughes, a facialist, explained that pinching the eyebrows could release the tension from staring at screens.
Placing thumbs under the inner eyebrow and gently pulling apart the eyebrows for five seconds worked wonders.
Lower Back Stretch for Relief
Sam Bhide, a physiotherapist, suggested standing with your feet wide apart and stretching the inner thighs.
You would lean over to one side, then the other, holding each stretch for a few seconds. A forward fold could also help ease the lower back.
Spine Lengthening for Posture
Louise Drake, a fitness expert, recommended standing tall while imagining a string pulling you from the crown of your head.
Rolling your shoulders back, breathing deeply, and stretching your arms behind your back create space in the body and relieve back tension.
Exhale to Calm Your Nervous System
Richie Bostock, a breathwork coach, suggested lengthening the exhale. By exhaling for six seconds after inhaling for four, you could calm your nervous system and reduce stress.
This technique could be repeated until relaxation set in.
Swinging Arms to Release Shoulder Tension
Stephanie Fowler, a tai chi instructor, recommended standing with knees slightly bent and swinging your arms from side to side.
This action, powered by the body’s rotation, helped release shoulder tension.
Grab the Dog Lead for Spinal Relief
Stacy Weeks, a pilates instructor, suggested lying on your back with a dog lead or strap in hand, rolling the spine off the floor while keeping the ribcage heavy.
Repeating this exercise several times could ease discomfort in the back.
Jaw Massage to Relieve Tension
Charlie Perry, a facialist, recommended massaging the jawline for immediate relief. By gently tapping along the jaw muscles, you can begin to release facial tension.
Then, massage in slow, circular motions to further ease the discomfort.
Dead Hangs to Ease Spinal Tightness
Aimee Victoria Long, a personal trainer, suggested hanging from a bar to release tension in the back and spine.
By allowing the body to hang freely, you would gradually feel the tightness in your back and shoulders release.
Hip Relief with Gentle Stretching
Rej Bhumbra, an orthopaedic surgeon, recommended a simple hip stretch. Drawing the right ankle over the left thigh and pulling the left thigh toward your chest provided relief for the hip joints.
Neck Relief with Chin Tucks
Faye Pattison, a physiotherapist, suggested chin tucks to relieve neck tension. By gently pushing the head into your hands, you can alleviate discomfort.
Hold for a few seconds to relieve the tension caused by prolonged phone or computer use.
Leg Raise for Lower Body Tension
Lucy Bishop, a yoga teacher, recommended lying on your back with legs resting on a surface like a wall. By holding this supported inversion, you could relieve tension in the lower body.
Hand Pressure for Stress Relief
Andrea Hurst, a reflexology practitioner, suggested applying pressure to the fleshy area between the thumb and forefinger. By pressing for one to two minutes, you could relieve stress and tension.
Scapula Relief with Slow Circles
Artur Zolkiewicz, a personal trainer, advised focusing on scapula movement. By making controlled, circular motions with the shoulder blades, you can start to relieve shoulder pain.
Continue this movement to ease the tension further.
Pop a Squat for Knee Relief
Bilal Barkatali, an orthopaedic surgeon, recommended squats for knee relief. By performing deep, controlled squats, you could stretch the tissues and relieve tension in the knees.
Foot Relief with Massage
Rolling a tennis ball under your feet was a simple way to relieve tension, according to a yoga teacher. This quick exercise helped stimulate blood flow and relax tight muscles in the feet.
With so many quick and effective ways to relieve tension, which one will you try first? Share your favourite stress-busting techniques in the comments.
