3 Habits to Bust Stress in Under 5 Minutes
6 min reading
Hey gorgeous!! Welcome back to my blog, where Happiness is Habit! 🌟
Stress. Ugh, that five-letter word we all know too well. If you’re a busy woman juggling work deadlines, family drama, and trying to have a social life, stress probably feels like your constant shadow. You’re not alone—over half of women report feeling stressed on a regular basis (yep, even more than men). Stress has a sneaky way of creeping into our daily routine, leaving us frazzled, exhausted, and reaching for that second (or third) coffee. It’s not just in your head either; chronic stress can mess with your sleep, mood, and overall health, turning you into a cranky, tired version of yourself.
Now, let’s clear up a big misconception: managing stress does not have to mean hour-long meditation sessions at sunrise or transforming into a yoga guru overnight. I used to think stress relief was some elaborate ritual involving incense, Enya music, and pretzel-like yoga poses. Spoiler: it doesn’t have to be! Sure, meditation and yoga are awesome if you enjoy them, but not all of us have the time (or flexibility) for that every day. And when you’re in the thick of a crazy day, you need something fast and easy, right? The great news is that there are quick, actionable habits you can do in five minutes or less that actually work to dial down stress—no fancy equipment or zen retreat required. As a health coach (and a fellow habitually stressed human), I’ve seen firsthand how tiny habits can make a huge difference. Below, I’ll share three of my favorite science-backed stress-busting habits you can try anytime, anywhere.
Ready? Let’s do this! 🚀
1. Just Breathe (Seriously, It Works) 😮💨
Okay, first up is so simple you might roll your eyes: deep breathing. Yep, I’m literally telling you to breathe. But stick with me, because this one is the real deal. When stress strikes—your heart races, shoulders creep up to your ears, mind running a mile a minute—taking slow, deep breaths can flip your body’s internal panic switch to “off.” How? Deep breathing activates your vagus nerve, which signals your parasympathetic nervous system (the fancy term for your “relaxation response”) to kick in and calm you down.
In practice, that means your heart rate slows, your blood pressure can drop, and your body stops dumping so much cortisol (the stress hormone) into your bloodstream. Translation: you physiologically start to chill out.
Don’t worry, you don’t need to be a meditation master to use this habit. Here’s a super simple breathing technique you can do anytime, even in the middle of a work chaos or toddler tantrum:
Inhale deeply through your nose for a count of 4. Feel your belly expand like a balloon as you breathe in. (Pro tip: drop your shoulders from your ears – we tend to scrunch up when stressed.)
Hold the breath for a second or two (no need to turn blue, just a brief pause).
Exhale slowly through your mouth for a count of 6 (or longer). Pretend you’re gently blowing out a bunch of birthday candles. Empty out your lungs and feel your belly flatten.
Repeat for about a minute. Even 4–5 slow breaths can do the trick. Inhale... exhale... ahhh.
It’s almost magic how something so basic can make you feel noticeably more grounded. By flooding your body with oxygen and activating that chill-out response, deep breathing tells your brain “hey, it’s all good.” Studies have shown it can reduce cortisol levels and anxiety when practiced regularly. But even in the moment, one minute of mindful breathing is like a mini reset button. So the next time you’re about to scream into a pillow from stress, try those deep breaths instead.
Bonus: You can do this anywhere—at your desk, in your car, even in the bathroom hiding from your kids. No judgment! ☺️
2. Hug It Out (Even If It’s Yourself) 🤗
When was the last time you gave someone a big hug and actually paid attention to how you felt afterward? Hugs are basically a free therapy session, minus the talking. Physical touch has a powerful calming effect on our minds and bodies. A warm embrace triggers the release of oxytocin, often nicknamed the “cuddle hormone” or “love hormone,” which makes you feel connected and comforted. At the same time, hugging lowers cortisol, that pesky stress hormone that floods your system when you’re anxius. Article.
In plain English: a hug = a dose of happy calm feelings and a drop in stress chemicals. Science even says hugging works as a stress buffer for us women in particular. (Interesting, right?)
Now, I’m not saying you should go around hugging everyone (hahahah imagine) in sight (please gauge the room!). But make it a habit to hug someone you care about when you’re feeling overwhelmed. It can be your partner, your best friend, your mom, your kid, or even your pet (dog cuddles count too! I F*cking love cuddling Danyela - my little American Stafford 🐾). Aim to hold the hug for at least a few seconds – researchers say 5 to 10 seconds is ideal to really get that oxytocin flowing. You’ll literally feel some of the tension melt away as you breathe together in that embrace. It’s like a little “it’s gonna be okay” message from your body to your brain.
No fellow human around for a hug? No problem. You can totally hug yourself (yes, it feels a little silly, but it works). Wrap your arms around yourself and squeeze, or even just place a hand on your heart or give your shoulders a rub. This kind of self-soothing touch can also trigger a calming response – studies have found that self-hugs and gentle touch reduce cortisol just like being hugged by someone else. So whether it’s a bear hug from your BFF or a solo self-hug, that physical connection is a quick and heartfelt way to center yourself.
As a habit, you could start and end your day with a hug – it’s a sweet ritual and a stress-releasing one. Go on, hug it out!
3. Shake It Off (Literally Shake Out the Stress) 💃🏽
Ready for the most unexpected stress relief habit? Time to channel your inner Taylor Swift and shake it off—literally. When you’re freaking out or super tense, one of the quickest ways to reset is to move your body in a goofy, unrestrained way. Think about how animals shake themselves after a stressful event (ever seen a dog tremble and shake after getting startled? They’re not just being cute – they’re releasing stress!). We humans can do the same. In fact, experts in somatic therapy (body-based healing) have observed that shaking or vibrating your muscles helps release muscular tension and burn off excess adrenaline, bringing your nervous system back to a calm state. Article. Basically, when stress pumps you full of fight-or-flight energy (hello, adrenaline), doing a quick “shake out” tells your body: we’re safe, you can chill now.
How do you do it? Easy: have a mini dance party or shake session wherever you are (maybe close your office door for this one 😆). Stand up and shake your hands like you’re air-drying them after washing. Then shrug your shoulders up to your ears and drop them down hard – repeat that a few times to release the shoulder knots. Give a little wiggle to your arms and legs, shake your hips, maybe do a silly jump or jiggle. The key is to physically jostle those muscles and joints. There’s no wrong way – you can bounce in place, do the twist, shake your booty, whatever feels good. It might look ridiculous, but who cares if it works, right? Do this for 30 seconds to a minute. You’ll likely notice you feel a bit lighter, like you literally shook off some of that inner angst. That’s because you did! You helped your body use up the stress hormones and signaled it to calm down.
I personally love this habit because it’s so fun and fast. Feeling the tension build up during a hectic day? Take a break, put on your favorite pump-up song for one minute, and shake it out. It’s almost impossible to stay fully stressed while you’re wiggling around and maybe even laughing at yourself. This quick full-body shake resets your mood and gives you a tiny burst of exercise (bonus health points!). If you’re not into dancing, even a quick stretch or doing 10 jumping jacks can have a similar effect of releasing pent-up energy. The bottom line: get out of your head and into your body for a minute – your nervous system will thank you.
Final Thoughts
Stress might be a fact of life, but with these three habits in your toolkit, it doesn’t have to run the show. The next time you’re feeling on edge, remember you’ve got options that take under 5 minutes: pause and breathe deeply, hug someone (or yourself) for a dose of feel-good calm, or literally shake off the tension. Each of these little habits is backed by science and trusted by health coaches (including me!) because they work. The best part? They’re free, easy, and you can do them anywhere – whether you’re a high-powered businesswoman, a busy mom, or both. No more thinking stress relief is only for spa days or yoga retreats. By weaving these quick techniques into your daily routine, you’ll build resilience against stress and protect your health and happiness in the long run.
Give these tips a try this week – I challenge you to pick one to do today (why not now?). Trust me, your mind and body will feel the difference. You’ve got the power to take control of your stress, 5 minutes at a time. So take that deep breath, give a warm hug, dance it out, and show stress who’s boss. You’ve got this! 💪✨
Sources
Quick habits for stress relief have been proven effective through various studies and expert insights. Deep breathing activates the body’s relaxation response and lowers heart rate and cortisol. Article. Hugs and physical touch release oxytocin and reduce stress hormones (article), even self-hugging can lower cortisol levels. Article. And yes, shaking out your body to discharge tension helps burn off adrenaline and calm the nervous system (article).
These simple habits are recommended by health coaching professionals to support women’s health and well-being in stressful times. Remember, even small actions can lead to healthier stress levels – consistency is key! Stay well and stress less.
Until next time… keep shining, keep smiling, and remember: Happiness is Habit! ✨
If you need guidance along the way, you know where to find me—I’m here to help you build the healthy, happy habits that stick. 🌿✨
Lots of love.
Helena
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