5 Simple & Free Ways to Reduce Stress

If you find yourself under constant stress, you’re not alone. In 2022, the American Psychological Association (APA) found that 27% of Americans reported that they are so stressed, they feel that they cannot even function. Another study found that adults experience increasingly more day-to-day stress than they did decades ago. These experiences often come down to shifts in technology, relationships, and economic hardships.

In today’s digital world, we’re overloaded with information so it is no wonder so many individuals feel so easily overwhelmed. With uninterrupted access to the news, social media, and our email inboxes, it’s become challenging to fully unplug. Our nervous systems are bombarded with this constant stimulation which can easily lead to more stress. While more access to news and information has its benefits, we also are exposed to potentially stressful or unsettling information at any second. Finding effective ways to manage our stress levels has become essential.

“Our nervous systems are bombarded with this constant stimulation which can easily lead to more stress.”

Talk therapy has become more popular and psychologists are seeing an increase in the demand for treatment. Furthermore, global wellness tourism surges towards hitting $1 trillion as the industry grows at a rapid pace. More travelers are seeking wellness retreats and are willing to pay the price for these niche experiences. While these are effective methods for stress reduction, the time commitment and cost can be a barrier for those needing help.

“While these are effective methods for stress reduction, the time commitment and cost can be a barrier for those needing help.”

Fortunately, we do not need to spend an excess amount of time or money to effectively lower our stress levels. There are many free, science-backed ways to lower stress in just minutes. These accessible and simple actions have been proven to help regulate the nervous system and positively affect the body’s stress response.

“There are many free, science backed ways to lower stress in just minutes.”

Below are five powerful solutions to instantly relieve stress, including the science behind how they work.

1. Slow, deep breathing

Our breath is a powerful way to reduce stress in the body as it helps stimulate the vagal nerve, a key component of the parasympathetic nervous system. Vagal Nerve Stimulation (VNS) helps to calm the body and lower the heart rate.

By practicing just five minutes of a deep breathing technique, we can effectively lower cortisol, the stress hormone, almost immediately. Additionally, slow, deep breathing has been shown to lower blood pressure, increase heart rate variability (a measure of vagal influence on the heart), boost memory, and improve emotional regulation.

2. Gentle touch

We often underestimate the power of a hug from a loved one. A study demonstrated that couples who hugged for 20 seconds before facing a stressful experience, had better physiological responses, including lower blood pressure and heart rate, than those who did not.

Soothing touch helps release oxytocin, often referred to as the “love hormone,” as it helps to regulate stress levels and increase feelings of connectedness. Research shows that even placing a hand over your heart, giving yourself a hug, or gently touching your own face can help lower cortisol levels.

3. Spending time in nature

We are often told to stay out of the sun as overexposure can be damaging, but this does not mean to avoid sunlight entirely. Natural sunlight is incredibly healing for the body in the right doses. Just being exposed for minutes can help regulate your circadian rhythm and increase levels of vitamin D. Furthermore, spending time surrounded by plants and nature is especially beneficial and helps lower inflammation and cortisol levels.

This exposure to nature does not mean you have to set off on an hour-long hike. Research found that the greatest benefits seen from spending time outdoors happened within the first couple of minutes. Even if you do not have an accessible green space nearby, just finding the sun for a couple minutes outdoors can be an effective way to lower stress.

4. Going for a quick walk

Walking is an amazing tool for mental health. While there are clear physical health benefits to walking, it has also been shown to boost cognition, memory, and mood. Additionally, one study showed that participants experienced a creative boost when walking as opposed to sitting since walking activates the default mode network, a system in our brain that is active when you are not focusing attention on an external stimulus or task, and which is linked to creativity. Furthermore, activating this network enhances blood flow and oxygen levels to the prefrontal cortex, which is the area of the brain responsible for executive functioning.

10K steps a day has been deemed the health standard, but according to experts, there is little to no scientific evidence supporting this exact number. It is easy to be overwhelmed with this number, especially if you find yourself not having the time to fit this in your schedule. Research shows that just 5 minutes of brisk walking can have a powerful impact on the brain.

5. Improving posture

Sitting up straight is not just for aesthetics or physical health, but actually has a significant impact on our cognitive function and mood. One study shows that deviating from a neutral spinal alignment can have a negative effect on the cardiovascular system and autonomic nervous systems. Furthermore, one other study discovered that slouching is associated with poor self-confidence and negative self-talk.
Sitting up right has been proven to be a quick and easy solution to help improve emotional regulation, boost confidence, and even increase performance when faced with stressful tasks.

The solution to stress doesn’t have to come with an extensive time commitment or hefty price tag. These small, attainable actions that we can take on a daily basis have been scientifically proven to reduce stress. So next time you’re feeling overwhelmed, take just a few minutes to practice one of the above ways to regulate your nervous system and positively impact your body’s stress response.