3 Simple and Affordable Ways to Reduce Stress Today
Here are some simple, science-backed ways to help you feel more relaxed and calm. The best part? They’re easy to do and virtually free!
Nature-based Walking & Movement
Love getting out of the big city for a walk or hike?There is a good reason for this. A recent review showed that walking in green spaces can significantly decrease stress, anxiety and improve mood. If you don’t have time to travel to natural spaces, then even a short 20-30min walk in an urban park is thought to have a similar stress-reducing effect.
Breathing Exercises
When we are feeling time-poor, deep breathing exercises can be an excellent way to reduce stress. Also known as diaphragmatic breathing, the practice of breathing slowly and deeply in and out of the lungs can help to reduce the physiological and psychological expressions of stress. As well as being time-efficient this is also a very cost-effective and accesible way to feel more relaxed. We like to use the App, Insight Timer, for breath work and mediation. You can find an example here.
Stretching or Yoga
Sometimes mindful movement feels like the best way to get out of our heads and feel more in our bodies. Studies have found a connection between yoga and a reduction in stress-related physiological markers such cortisol, blood pressure and resting heart rate. Additionally stretching-based activities can release endorphins, those mood boosting hormones. There are plenty of online yoga resources and local studios to explore.
References
- Hopper, Susan I.; Murray, Sherrie L.; Ferrara, Lucille R.; Singleton, Joanne K.. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports 17(9):p 1855-1876, September 2019. | DOI: 10.11124/JBISRIR-2017-003848
- Ma, J., Lin, P. & Williams, J. Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review. Curr Psychol 43, 9521–9539 (2024). https://doi.org/10.1007/s12144-023-05112-z
- Neale, C., Hoffman, J., Jefferson, D., Gohlke, J., Boukhechba, M., Mondschein, A., … Roe, J. (2022). The impact of urban walking on psychophysiological wellbeing. Cities & Health, 6(6), 1053–1066. https://doi.org/10.1080/23748834.2022.2123763
- Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152–168. https://doi.org/10.1016/j.psyneuen.2017.08.008