How to Reduce Stress Fast: 5 Simple Techniques That Work

Article posted with permission from the author, Dee Mani

Managing stress is a lifestyle, not a quick fix. But we all have those moments when we need to calm down fast.

When time is of the essence, we can calm our minds by first shifting our bodies into a state of relaxation. Research shows that the mind and body are intricately linked and that our physical state can affect our mental state and vice versa. The “trick” is to use tools and exercises that promote physical relaxation by reducing our heart rate, slowing our breathing, or altering our brain waves. In just minutes, our mental and emotional state will follow suit.

Try these 5 simple tips to lift your stress in just moments.

1. Practice the 4-7-8 breath.

Breathing exercises in general are a great tool for reducing stress and anxiety. For some people, taking a few deep breaths is enough to reset their minds and bodies. Others prefer a more structured breathing exercise, like the 4-7-8 breath.

Developed by Dr. Andrew Weil, the 4-7-8 breathing exercise is a simple technique that can help promote relaxation. To try it, inhale for 4 seconds, hold the breath for 7 seconds, then exhale for 8 seconds. Expect to feel calmer after about 2–3 minutes, but feel free to continue for longer.

This pattern of breathing actively slows the heart rate, reduces blood pressure, and activates the parasympathetic nervous system to physically shift your body into a state of relaxation.

2. Tune into calmer brain waves with a sound bath.

Need a moment to reset? A 5-minute sound bath can help (no swimsuit required). A sound bath is a type of meditation where a practitioner creates and plays different sounds and vibrations using instruments such as gongs, singing bowls, or chimes to encourage deep relaxation.

When we listen to sound, our brain waves synchronise with the frequency, which can influence our mental and physical states. You don’t have to go to a live sound bath to feel the benefits—recordings can be just as effective. Find quick stress-relief tracks online, or attend a live session in your area for a deeper experience.

3. Clear the air with aromatherapy.

Scents can shift our emotions in seconds. Aromatherapy uses specific plant essential oils to impact both physical and mental states. For stress relief, lavender, sweet orange, and clary sage are popular go-to oils.

To try it yourself, place a drop into your palm and rub your hands together. Cup your hands over your nose and breathe deeply a few times. Within moments, you may notice your tension begin to ease.

4. Dance it out.

Our ancestors processed stress by physically moving—either fighting or fleeing. Today, stress often builds without an outlet, leaving our bodies on high alert. A burst of physical movement can reset the system.

If you only have 5 minutes, put on your favourite upbeat song and dance it out. Not a dancer? Try jumping jacks, burpees, or sprinting up the stairs. Any quick, high-energy movement helps process stress hormones and return your body to balance.

5. Sort or organise something. 

When stress overwhelms us, the brain can slip into “amygdala hijack”—a state where emotions override rational thought. One way to counter this is to give the brain a simple, grounding task.

Keep a small box of items like buttons, beads, or coins nearby. Pour them out and sort by size, shape, or colour. This calming exercise occupies your focus, helping your nervous system reset and your mind return to a clearer state.

These exercises are your quick stress “rescue remedies.” But lasting resilience comes from daily habits—things like meditation, exercise, proper sleep, and balanced nutrition. Many people also find that incorporating CBD tinctures or topicals into their routines helps them maintain a greater sense of calm and balance throughout the day.

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