Stress to Calm: 5-Minute Techniques That Actually Work

Micro-practices you can do anywhere.

1) 4-7-8 Breathing (3 rounds)

Inhale 4s → hold 7s → exhale 8s.

2) Box Breathing (1–2 min)

Inhale 4s → hold 4s → exhale 4s → hold 4s.

3) Guided Muscle Relax (2 min)

Tense each muscle group for 5s → release for 10s.

4) Nature Glance (2 min)

Look at trees/sky or photos of nature—heart rate and BP drop.

5) Thought Labeling

“I’m noticing anxiety.” Creates distance; reduces reactivity.

If it fits in your pocket (time-wise), you’ll actually use it.