How to lower stress in 5 minutes

Feeling overwhelmed? You’re not alone. Between meetings, errands, and the endless scroll of everyday life, stress builds up fast—and it doesn’t just take a toll on your mood. It can disrupt your sleep, spike your heart rate, and weaken your immune system.

But here’s the good news: research shows that even small, low-effort actions can help your body reset. Here are six things you can do right now—and the science behind why they work.

1. Take five deep breaths

Few things affect your nervous system as immediately—or as powerfully—as your breath. Studies show that deep breathing can lower blood pressure, slow your heart rate, and boost heart rate variability—a key marker of resilience. It also reduces cortisol, the stress hormone associated with a range of issues, including poor sleep and brain fog. Controlled breathing has even been linked to better emotional regulation and memory—one more reason to pause and exhale.

(Here’s how changing the way you breathe can improve your brain and body.)

Short on time? Try coherent breathing. Inhale for six seconds, exhale for six—no pauses, just a steady rhythm. It helps calm your nervous system and ease stress in just a few minutes.

2. Hug it out—or hold a hand

Touch matters—even in microdoses. A quick hug or a gentle touch can trigger the release of oxytocin, the hormone that helps regulate stress and foster feelings of connection. In one study, couples who hugged for 20 seconds before a stressful task had lower heart rates and blood pressure than those who didn’t.

(This is the audacious science pushing the boundaries of human touch.)

But you don’t need another person to reap the benefits. Research shows that self-touch—such as placing a hand over your heart, rubbing your arms, or gently touching your face—can also lower cortisol levels.

3. Step outside for sunlight and fresh air

Just a few minutes in natural light can help reset your circadian rhythm, support vitamin D production, and improve heart rate variability. Time spent in green spaces brings even more benefits, such as reducing inflammation, lowering cortisol levels, and boosting mood. One review found that the most dramatic improvements in both mood and heart rate variability happen within the first two minutes outdoors. No park nearby? Even a sunny stoop counts.

(Nature really is good medicine. Science can explain why.)

4. Take a brisk 5-minute walk

It turns out that walking isn’t just for physical health. It’s a proven tool for clearer thinking.

This simple movement enhances blood flow and oxygen to the prefrontal cortex, the part of the brain responsible for focus, planning, and decision-making. At the same time, it activates the default mode network—a brain system that lights up during low-effort, repetitive activity and is strongly linked to daydreaming and creative insight.

(Walking is great for your health. Walking backward is even better.)

Walking has also been linked to enhanced executive function, improved working memory, and a more positive mood. In one Stanford study, participants generated significantly more creative ideas while walking than while sitting—and the boost in creativity lasted even after they stopped moving.

5. Sit up straight (seriously)

Good posture isn’t just about spinal alignment—it’s a two-way conversation between body and brain. Research in embodied cognition suggests that the way you sit or stand can shape how you think and feel.

Slouching has been linked to lower self-esteem, reduced energy, and more negative self-talk. Sitting upright, on the other hand, has been shown to boost alertness, increase confidence, support emotional regulation, and even increase persistence during stressful tasks.

(Here’s how better posture can improve your overall health.)

Even a 30-second posture check-in can help reset your focus. Try rolling your shoulders back, lifting your chest, and imagine a string gently pulling the crown of your head toward the ceiling.