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Busy lives often lead to high stress levels, affecting well-being, productivity, and overall health. Chronic stress is associated with increased muscle tension, sleep disturbances, and potential fluctuations in blood pressure, making stress management essential. Even a few minutes of relaxation can promote a sense of calm and may help with muscle tension and stress management.1
Deep breathing, mindfulness meditation, and progressive muscle relaxation are commonly used to manage stress and support mood. Practicing mindfulness, breathing exercises, or guided imagery can make a significant difference at work or home. Here are 10 effective relaxation techniques for busy lifestyles that promote calm, focus, and better health.
When life gets hectic, relaxation often takes a back seat. These 10 relaxation techniques are easy to fit into any schedule and help reduce stress in minutes. Even a few moments of intentional relaxation can improve mood, lower stress hormones, and ease muscle tension.
Constant notifications keep the brain in a heightened state of stress, making it harder to focus and unwind. Even a short break from screens can help with relaxation and mental clarity.
Set a timer for five minutes, switch your phone to airplane mode, and step away from digital distractions. Use this time to stretch, breathe deeply, or simply rest your eyes. Turning on “Do Not Disturb” mode during meals and before bed can further enhance relaxation.
Being present in the moment reduces stress and improves focus. A quick mindfulness exercise helps shift attention away from distracting thoughts and everyday stress.4
How to do it: Pause, take five deep breaths, and focus on your surroundings. Notice physical sensations, sounds, and how your body feels. Practicing mindfulness for just two minutes can help reset stress levels.
Quick mindfulness tip: Think of one thing you’re grateful for right now. Focusing on positive thoughts improves mood and helps reduce stress over time.
Use commutes, waiting in lines, or other downtime as opportunities to relax. Instead of scrolling through social media, try techniques that help reduce stress and improve well-being.
Listen to soothing music or a meditation podcast.
Practice deep breathing or body scan meditation.
Try guided imagery—close your eyes and picture a peaceful place.
Step outside for fresh air and feel the warmth of the sun for a few moments.
These small changes turn wasted time into moments of relaxation that support mental and physical well-being.
Constant notifications keep the brain in a state of alertness, increasing stress and making it harder to relax. Taking a short break from screens helps reset the mind and improve focus.
Set a timer for five minutes, switch your phone to airplane mode, and step away from all digital distractions. Use this time to stretch, breathe deeply, or simply rest your eyes. For even better stress relief, turn on “Do Not Disturb” mode during meals and before bed.
Physical activity is one of the most effective ways to relieve stress and boost mood. Even a few minutes of movement can ease muscle tension, improve circulation, and lower stress hormones.6
How to do it: Take a brisk five-minute walk, stretch, or do a few yoga poses.
Try chair yoga or desk exercises if you're at work.
Do 10 jumping jacks or squats for a quick energy boost.
Roll your shoulders and stretch your neck to release built-up tension.
Spending time in nature is associated with reduced stress and improved mental clarity, with some studies suggesting a link to lower cortisol levels. Fresh air and natural surroundings provide an instant mental reset.2
Take a short walk outside, sit in a park, or even look out the window at trees. Exposure to greenery and the warm sun can enhance relaxation. Combine this with deep breathing to calm the mind and body for even more significant benefits.
Engaging in hobbies and creative activities is a powerful way to relieve stress and improve mood. Creative expression shifts focus away from everyday stress and promotes relaxation by engaging different parts of the brain.
How to do it: Doodle, write in a journal, cook a new recipe, or play an instrument.
Sketch or color for a few minutes to relax the mind.
Write down positive thoughts or reflections in a notebook.
Experiment with new recipes to turn cooking into a mindful activity.
Play music or sing along to a favorite song for an instant mood boost.
Bonus tip: Keep a small sketchpad or notebook nearby for quick creative breaks.
Poor sleep increases stress and makes it harder to handle daily challenges. A consistent nighttime routine can support better sleep and relaxation.3
How to do it: Avoid screens an hour before bed, do some light stretching, and read a book.
Dim the lights and lower noise levels to create a calm environment.
Take deep breaths or try body scan meditation, which may help with relaxation and muscle tension.
Drink a warm caffeine-free tea to help relax the body.
Listen to white noise or a sleep meditation for more in-depth relaxation.
Bonus tip: Establish a regular bedtime to support a healthy sleep cycle.
Heat and cold therapy help reduce muscle tension, improve circulation, and promote relaxation. Applying warmth or cold to the body can also lower stress levels by soothing physical sensations linked to tension.
Take a warm bath, use a heating pad, or try a quick cold shower. Heat may help relax muscles and promote circulation, while cold exposure is sometimes used for inflammation management and alertness. Infrared saunas and ice baths are sometimes used for relaxation and recovery, though their effects may vary by individual.
Technology can support relaxation when used intentionally. Apps designed for stress relief can guide breathing exercises, meditation, and mindfulness, making it easier to build a regular practice.5
Download relaxation apps like Calm, Headspace, or Insight Timer to access guided meditations and breathing exercises. For extra support, try tools like the Morphee sleep device or Apple’s Breathe app to help manage stress levels anytime, anywhere.
You don’t need hours to relax—just a few minutes can make a huge difference. Experiment with different relaxation techniques for busy lifestyles to see what fits best into your routine.
Deep breathing, mindfulness meditation, and short movement breaks can all help reduce stress and improve well-being. The key is consistency—even small, daily moments of relaxation add up over time, leading to better stress management and overall health.
What is the fastest relaxation technique for busy people?
Deep breathing, mindfulness, and digital detoxing are the quickest relaxation techniques you can do in under five minutes.
Can I practice mindfulness if I only have a few minutes a day?
Yes! Even two minutes of mindfulness a day can help reduce stress and improve focus.
How do I relax when I feel overwhelmed at work?
Try deep breathing, take a short walk, or do a quick stretching exercise at your desk.
What are the best apps for relaxation?
Calm, Headspace, Insight Timer, and Breathwrk are top-rated relaxation apps.
Does exercise help with relaxation even if I’m tired?
Yes! Light movement, like stretching or a short walk, can boost energy and reduce stress.
Bui, T., Zackula, R., Dugan, K., & Ablah, E. (2021). Workplace Stress and Productivity: A Cross-Sectional Study. Kansas journal of medicine, 14, 42–45. https://doi.org/10.17161/kjm.vol1413424
Daniels, S., Clemente, D. B. P., Desart, S., Saenen, N., Sleurs, H., Nawrot, T. S., Malina, R., & Plusquin, M. (2022). Introducing nature at the work floor: A nature-based intervention to reduce stress and improve cognitive performance. International journal of hygiene and environmental health, 240, 113884. https://doi.org/10.1016/j.ijheh.2021.113884
Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93–108. https://doi.org/10.1016/j.smrv.2017.10.007
Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of psychiatric research, 95, 156–178. https://doi.org/10.1016/j.jpsychires.2017.08.004
Schleicher, D., Jarvers, I., Kocur, M., Kandsperger, S., Brunner, R., & Ecker, A. (2024). Does it need an app? - Differences between app-guided breathing and natural relaxation in adolescents after acute stress. Psychoneuroendocrinology, 169, 107148. https://doi.org/10.1016/j.psyneuen.2024.107148
Wollseiffen, P., Ghadiri, A., Scholz, A., Strüder, H. K., Herpers, R., Peters, T., & Schneider, S. (2016). Short Bouts of Intensive Exercise During the Workday Have a Positive Effect on Neuro-cognitive Performance. Stress and health : journal of the International Society for the Investigation of Stress, 32(5), 514–523. https://doi.org/10.1002/smi.2654