01/07/2026
Part 4 of our weekly Wellness Wednesday Series!
We hope everyone had a happy new year!
Stress is practically unavoidable. Whether it is work, a bad start to the day, finances; the little things pile up. The key to combating stress is to recognize when it is beginning to take effect.
Some of the immediate signs you are under stress can be increased heart rate, elevated blood pressure, muscle tension, shortness of breath, increased irritability...the list goes on.
Here are some simple tips that can calm the effects of stress in as little as 1-3 minutes:
🌬️ 1. Slow the breath (fastest relief)
Inhale through your nose for 4 seconds
Exhale slowly through your mouth for 6–8 seconds
Repeat 5–6 times.
👉 Longer exhales tell your nervous system you’re safe.
🦶 2. Ground your body
Press your feet firmly into the floor
Name 5 things you can see, 3 things you can feel, 1 thing you can hear
👉 Pulls attention out of racing thoughts and back into the body.
💪 3. Release muscle tension
Clench your fists or shoulders for 5 seconds
Release fully for 10 seconds
Repeat 2–3 times.
👉 Teaches the body the difference between tension and relaxation.
🌿 4. Change posture
Sit or stand upright
Roll shoulders back, lift chest slightly, relax jaw
👉 Body posture directly affects stress hormones.
👃 5. Breathe through the nose
Close your mouth
Breathe slowly through your nose for 1–2 minutes
👉 Reduces heart rate and stabilizes breathing.
☀️ 6. Step outside (even briefly)
Go outside for 2–5 minutes
Look at the sky or trees
👉 Natural light and visual distance calm the brain.
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