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Best Quick, Easy, And Powerful One-Minute Tools To Ease Stress 

Looking for some key take-aways on what you can do to de-stress, and restore balance and calm to your nervous system? Just remember these simple, empowering, best ONE-MINUTE tools. You can try them out right now!

Best Quick, Easy, And Powerful One-Minute Tools To Ease Stress And Restore Calm to The Mind and Body

Exercise #1: Four-Square Breathing  

This is a super-easy go-to exercise to help feel calmer in the moment. It powerfully calms your nervous system, taking you out of fight-flight mode and into a balanced, more relaxed place where you can think more clearly, connect better with others, and choose how you would like to act (instead of react). Do Four-Square Breathing a few times or until you feel better. 

  • Breathe in for 4 seconds

  • Hold for 4 seconds
  • Breathe out for 4 seconds
  • Hold for 4 seconds

Image by Max van den Oetelaar

You can do Four-Square Breathing anytime, anywhere! Simple. The hardest part is remembering to actually do it when you feel stressed in the moment. If you practice, it will be easier to remember to use it during times when you truly need it. You can even practice during times you don't feel especially stressed, so that your mind and body and breath are more familiar with Four-Square Breathing and know exactly what to do when you are stressed. Give it a try!

Best Quick, Easy, And Powerful One-Minute Tools To Ease Stress And Restore Calm to The Mind and Body

Exercise #2: Hand-On-Your-Heart 

  • This is a powerful, simple tool for restoring calm. Doing this Hand-On-Your-Heart exercise releases oxytocin in your body. This release helps regulate and calm your fight-flight-freeze system (which is on high alert from continuing, chronic stress).

Image by Giulia Bertelli
  • S​imply place your hand over your heart, feel its beat, and breathe deeply. Hold your hands there for at least 20 seconds, and up to a minute or more if it feels good to do so. 

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