Stress can creep into your day without you even noticing. You may find yourself speaking more quickly, holding tension in your shoulders, forgetting to drink or feeling as though your thoughts are racing ahead of you. It can feel overwhelming, as if being submerged, totally overwhelmed by it.
Sometimes you can remove the cause of your stress. At other times, you simply need something quick and practical to help you feel calmer while you deal with whatever is happening.
The good news is that supporting yourself doesn’t always require lots of time, special equipment or a perfectly quiet environment. These nine simple stress hacks can be used at home, at work or while you are out and about. Some take only a few seconds. You may find one that works particularly well for you, or you might like to try a few and create your own calming routine.
As a leading Cheshire Reiki teacher and recognised North West Reiki expert, I have spent more than a decade helping people explore Reiki, relaxation and spiritual wellbeing. I have also been featured in UK and Australian media discussing Reiki and spiritual topics. Here are nine of my favourite simple ways to pause, reconnect with yourself and invite a little more calm into your day.
1. Speak 10% More Slowly
When you feel stressed, you may notice that you begin to speak more quickly. Try deliberately slowing your speech by approximately 10%.
It is a small enough change to feel natural, but it encourages you to pause, breathe and collect your thoughts. Slowing down can also make a conversation feel less rushed or pressured. Speaking more slowly often naturally slows your breathing too, which may help signal to your body that there is no need to remain on high alert.
You don’t need to speak unnaturally slowly. Simply give yourself permission to take your time.
2. Hum Your Favourite Song
Choose a song that makes you feel happy, comforted or safe and gently hum the tune. Humming naturally lengthens your outward breath and creates vibrations around your throat and chest.
A small scientific study measuring heart-rate variability found that humming was associated with a lower stress index and increased activity within the parasympathetic nervous system – the ‘rest and digest’ side of the nervous system.
The familiar melody can also redirect your attention away from stressful thoughts. You don’t need to be a good singer – nobody else even needs to hear you. You could hum while driving, preparing dinner, walking around the house or taking a short break from work.
3. Have a Drink of Water
When did you last have a drink? Even mild dehydration can affect your mood, concentration and energy levels, potentially making an already stressful day feel more difficult. Research has also found that people with habitually low fluid intake and suboptimal hydration demonstrated a greater cortisol response when placed under psychological stress. Cortisol is one of the hormones released as part of the body’s stress response.
Pause and slowly drink a glass of water. It will not remove the situation causing your stress, but supporting your body’s basic physical needs may help you cope with it more effectively.
EXPERT TIP – You could also turn your drink into a mindful pause. Notice the temperature of the glass, the sensation of the water and how it feels to stop for a moment. Your mind can only think of one thing at a time, and focusing on the water and the sensation of drinking it, helps to give your thoughts a redirection.
4. Warm and Relax the Back of Your Neck
Stress often causes people to tighten the muscles around the neck and shoulders without realising it. Gently place your hands on the back of your neck. Allow their warmth to soothe the area while consciously lowering your shoulders and relaxing your jaw.
The vagus nerve plays an important role in the parasympathetic ‘rest and digest’ system. It travels from the brainstem down through the neck and continues towards the chest and abdomen. Although your hands are not directly warming the vagus nerve itself, comforting warmth, relaxed muscles and slower breathing may all help your body begin to move away from a heightened fight-or-flight response.
Take several slow breaths and notice whether you are clenching your jaw or lifting your shoulders towards your ears. Give the area time to soften and relax.
5. Place One Hand on Your Heart and One on Your Belly
- Place one hand over your heart and the other on your belly.
- Sit or stand upright and slowly breathe in and out, noticing your hands gently moving with your breath.
- Continue for a minute or two, or for as long as you need.
Comforting touch may encourage the release of oxytocin – often nicknamed the ‘love hormone’ because of its connection with bonding, trust and feelings of safety. At the same time, slow, controlled breathing can support the parasympathetic ‘rest and digest’ response, helping your body begin to move away from fight or flight.
EXPERT TIP: If you fancy you could then carry on for a few more minutes breathing in thinking or silently saying “I am here”, pause with “I am breathing” and exhale out thinking or saying “I can take this one moment at a time”.
6. Reconnect with Your Five Senses
This exercise helps to bring your attention away from racing thoughts and back to your present surroundings.
- Five things you can see that bring you joy, comfort, happiness or a sense of stability.
- Four things you can physically feel, such as your clothing against your skin, your feet inside your shoes or the chair supporting you.
- Three sounds you can hear in your environment.
- Two things you can smell, even if the scents are very subtle.
- One thing you can taste, such as a drink, a mint or even the lingering taste of your last meal.
You do not need to rush through the exercise. Allow yourself time to notice each thing properly. By focusing on real sensory information, you interrupt the stream of stressful thoughts and remind your brain that you are here, in this present moment.
7. Try Box Breathing
Box breathing is a simple breathing pattern containing four equal stages.
- Breathe in for four counts.
- Hold your breath gently for four counts.
- Breathe out for four counts.
- Pause for four counts.
- Repeat the pattern several times without forcing or straining your breath.
Imagine drawing one side of a square during each stage: up, across, down and back.
Slow, controlled breathing can influence the autonomic nervous system and support parasympathetic activity, helping the body move away from a heightened stress response.
EXPERT TIP – Adjust the count to suit you, for example you may want to count to 5, rather than the 4 which is the number typically associated with this exercise. The aim is to create a comfortable, steady rhythm – not to make yourself feel light-headed.
8. Feel Your Feet
When stress sends your thoughts racing into the future, bring your attention all the way down to your feet. Notice where they make contact with the ground.
Can you feel your heels, the balls of your feet and each of your toes? Notice the support beneath you and gently press your feet into the floor. This is sometimes called grounding. Directing your attention towards real physical sensations helps to return your awareness to the present moment.
You might also like to imagine roots growing from your feet deep into the earth, helping you feel safe, supported and grounded. This is a wonderfully discreet exercise because you can practise it almost anywhere without anybody knowing.
9. Stand in a Superman or Wonder Woman Pose
Stand with your feet comfortably apart and raise your arms up and out, as if you have just achieved something wonderful. An open posture creates more room around the chest and shoulders and can make it easier to breathe freely. Hold the pose for a few moments while breathing naturally.
Earlier research suggested that ‘power poses’ might produce hormonal changes, although later studies have not consistently supported this. However, many people still find that standing tall and opening their posture helps them feel more energised, capable and confident. Rather than shrinking inwards, give your body permission to take up a little space.
EXPERT TIP: If raising your arms is uncomfortable, place your hands on your hips instead and create your own version of the pose.
Which Simple Stress Hack Will You Try?
You don’t need to practise all nine techniques at once. Choose one that feels easy and try it the next time you notice yourself feeling stressed, rushed or overwhelmed. You may then discover which techniques suit you best at different times. Some may help you feel calmer almost immediately, while others may work best when practised regularly.
If this article has helped you, please let me know. I would love to hear which of the nine simple stress hacks you tried and whether it helped you feel calmer.
Learn Reiki as a Valuable Life Skill
If you fancy exploring another way to support your wellbeing, you may also enjoy learning Reiki. Reiki is a valuable life skill known for its soothing and calming qualities. Once you have learned it, you can use Reiki to support your own wellbeing and offer it to friends and family.
I teach beginners Reiki, Reiki Level 1 on a day course. During the training you learn how to use this healing therapy to help support your health and that of a loved one. You will receive at the end of the day a recognised qualification, should you decide in the future you fancy carrying on learning more.
Classes are held in Culcheth, Warrington, Cheshire. Conveniently located only around 10 minutes from the M6, M62 and A580, and close to Manchester, students attend my Reiki courses from across the North West. Check my Reiki Training and Events page to find the next Reiki Level 1 training date.
If you fancy booking, or think you might like to learn Reiki but feel nervous, you are welcome to call me for an informal chat on 07931 337941. Learn a calming skill that can remain with you for life.
