Stress is a normal part of life, at any age. Health worries, money concerns, caring for a loved one or simply a busy day can leave you tense. When you feel stressed, your heart beats faster, your muscles tighten and your breathing becomes quick and shallow.
Relaxation techniques help reverse that response. They are free, take only a few minutes and can be done sitting in a chair or lying in bed.
Before you begin
- Find a comfortable position, sitting or lying down.
- Loosen tight clothing.
- Close your eyes if you like, or rest your gaze on one spot.
- Breathe gently. If you feel dizzy or lightheaded at any point, return to normal breathing.
If you have a lung or heart condition, ask your doctor whether deep-breathing exercises are right for you.
1. Belly breathing
- Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, letting your belly rise under your hand. Your chest should move only a little.
- Breathe out slowly through pursed lips, as if blowing through a straw, feeling your belly fall.
- Repeat for 5 to 10 breaths.
2. Longer out-breaths
Making your exhale longer than your inhale can help calm the body.
- Breathe in through your nose to a slow count of four.
- Breathe out through your mouth to a slow count of six.
- Repeat for a few minutes.
Adjust the counts to whatever feels comfortable. The key is a slow, gentle exhale.
3. Progressive muscle relaxation
This method helps you notice and release tension.
- Starting with your feet, gently tense the muscles for about five seconds.
- Release, and notice the feeling of relaxation for 10 to 20 seconds.
- Move up through your calves, thighs, hands, arms, shoulders and face.
Tense gently. Skip any area with pain or an injury.
4. A simple mindfulness pause
- Notice five things you can see.
- Notice four things you can hear.
- Notice three things you can feel, such as your feet on the floor.
- Take three slow breaths.
This can help pull your attention away from racing thoughts and back to the present moment.
Other ways to ease stress
- Move your body. A walk, gardening or gentle stretching can lower tension.
- Spend time outdoors. See why time outdoors is good for your wellbeing.
- Talk it through with a friend, family member or faith leader.
- Limit news and screen time if they leave you feeling anxious.
- Keep a regular sleep schedule. See tips for better rest.
- Try tai chi or gentle yoga, which combine movement with breathing. See tai chi for beginners.
When to get help
Talk with your doctor if worry or stress:
- Lasts for weeks and makes daily life hard.
- Keeps you from sleeping.
- Comes with chest pain, a racing heart or trouble breathing. These need medical attention.
- Comes with sadness, hopelessness or loss of interest in things you enjoy.
Anxiety and depression are common and treatable at any age. If you are in crisis or have thoughts of harming yourself, call or text 988.
