Your Nervous System Needs a Break: How to De-Stress in Under 5 Minutes
Let’s be real—stress is at an all-time high. Whether it’s work deadlines, personal obligations, or the never-ending doom scroll, our nervous systems are constantly overstimulated. And while a two-week vacation in the Maldives sounds nice, most of us need something quick and effective to de-stress right now.
Kamy Charles
3/5/20251 min read
So, if your body is screaming “STOP” but your calendar is saying “keep going,” here’s how to hit reset in under 5 minutes:
1. Box Breathing: The Instant Calm Button
Breathing is the fastest way to regulate your nervous system. Try this:
Inhale deeply for 4 seconds
Hold your breath for 4 seconds
Exhale slowly for 4 seconds
Repeat 4 times
This method is used by Navy SEALs to stay calm under pressure—if it works for them, it’ll work for you.
2. Move, Shake, and Release the Stress
Ever notice how animals shake off stress? Humans should too. Stand up, shake out your arms and legs, or do a few jumping jacks. Moving your body releases built-up tension and signals to your brain that you’re safe.
3. Take a Break from the Screens
Your brain wasn’t designed to stare at screens all day. Step away, look at something in nature, or just close your eyes for a few minutes. Giving your eyes and mind a break helps reset your focus and reduce tension.
4. Hand Over Heart: A Simple But Powerful Reset
Placing your hand on your heart while taking slow, deep breaths can activate the parasympathetic nervous system, which is responsible for relaxation. Try it for 30 seconds and feel the difference.
5. Brain Dump Everything That’s Stressing You Out
Grab a notebook or open a blank document. Write down everything on your mind—no filter, no editing. Getting your thoughts out of your head and onto paper reduces overwhelm and creates mental space.
---
The Bottom Line: Take 5 Minutes for Yourself
Your body wasn’t built to run on stress 24/7. Giving yourself just five minutes to reset can make a world of difference in your energy, focus, and mental clarity. So, before you push through another meeting, task, or email—pause. Your nervous system will thank you.