7 Science-Backed Ways to Relieve Stress in 10 Minutes or Less

In today’s fast-paced world, stress can creep up on us quickly, impacting our mood, productivity, and overall health. While it’s common to feel stressed, finding quick ways to manage it can make a world of difference. Here are seven science-backed techniques that can help you relieve stress in just 10 minutes or less.

Table of Contents

1. Practice Deep Breathing

Deep breathing exercises are simple yet powerful tools for reducing stress.

Why It Works: Deep breathing activates the body’s relaxation response, calming the nervous system and reducing stress hormones. Focusing on your breath can also help shift your mind away from anxious thoughts.
How to Do It: Try the 4-7-8 technique: Inhale for a count of 4, hold your breath for a count of 7, and exhale slowly for a count of 8. Repeat for a few cycles.

2. Take a Quick Walk

Getting up and moving, even for a few minutes, can have a significant impact on your stress levels.

Why It Works: Walking, especially in nature, reduces levels of cortisol (the stress hormone) and increases endorphins, which improve mood. Studies have shown that a short walk can also boost focus and creativity.
How to Do It: Step outside, if possible, and take a brisk 10-minute walk. Focus on your surroundings, the feeling of your feet hitting the ground, and your breathing to maximize the stress-relieving benefits.

3. Try Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and then relaxing different muscle groups.

Why It Works: This technique helps release physical tension caused by stress and increases bodily awareness. PMR can also improve sleep quality, as it relaxes the body and mind.
How to Do It: Start with your toes, tense the muscles, hold for a few seconds, then release. Work your way up through each muscle group, from feet to head, for a full-body relaxation in just 10 minutes.

4. Listen to Music

Music has a unique ability to calm the mind and ease tension.

Why It Works: Listening to music you enjoy triggers the brain’s reward centers, releasing dopamine and reducing stress. Studies have shown that slow, calming music can lower blood pressure, heart rate, and anxiety levels.
How to Do It: Create a playlist of soothing music or nature sounds, and spend a few minutes with headphones on, focusing on the sounds. Music without lyrics is often best for relaxation.

5. Try Visualization or Guided Imagery

Visualization is a mental exercise where you imagine yourself in a calm, peaceful place.

Why It Works: Visualization helps shift your focus away from stressors by engaging the brain in a calming mental escape. This technique has been shown to reduce cortisol and improve overall mood.
How to Do It: Close your eyes and picture a peaceful place—maybe a beach, forest, or mountaintop. Engage your senses: imagine the sounds, smells, and sensations of being there. Spend a few minutes immersed in this scene to promote relaxation.

6. Engage in a Quick Stretching Routine

Stretching isn’t just good for flexibility; it can also alleviate stress.

Why It Works: Stress often leads to muscle tension, especially in the neck, shoulders, and back. Stretching releases tension and increases blood flow, making you feel more relaxed.
How to Do It: Spend a few minutes stretching major muscle groups. Try a simple neck stretch, shoulder rolls, or a forward fold to stretch the back and hamstrings. Breathe deeply as you stretch for added relaxation.

7. Write It Out

Journaling or jotting down thoughts can be an effective way to release pent-up stress.

Why It Works: Writing about your feelings helps process emotions and clear mental clutter. Research shows that expressive writing can reduce stress, anxiety, and even physical symptoms like headaches and fatigue.
How to Do It: Take a notebook or open a notes app on your phone. Set a timer for 5-10 minutes, and write down whatever comes to mind. You can journal about your current feelings, list things you’re grateful for, or create a “brain dump” to clear out lingering worries.

The Bottom Line: Find What Works Best for You

Each of these techniques is backed by research, but not every method will work the same way for everyone. Experiment with these quick stress-relief practices to discover which ones make the most difference in your daily life. By incorporating these simple strategies into your routine, you can enjoy better stress management, improved mood, and a greater sense of control over your well-being, even on the busiest days.