Your nervous system needs a break—here’s how to give it one in 5 minutes

Sometimes, nothing fixes your mood like some ice-cream.

Psych!

That’s what we wish doctors would say—grab that tub of comfort and munch your way through your deadlines while emails stack up like Jenga bricks. But alas, the real fix isn’t buried at the bottom of a dessert cup. And while a weekend retreat or week-long vacation sounds like the perfect antidote, stress doesn’t exactly wait for your next getaway.

Here’s the good news: You don’t need to carve out hours to feel calmer. Science says just five minutes can make a real difference. That’s right—you can activate your body’s own built-in stress relief systems in the time it takes to scroll your feed. The key? Adopt small habits that speak your body’s language of calm.

Abu Dhabi-based corporate wellness mentor Cordelia Kane and Fiona Crenshaw, a Dubai-based physician offer some advice on how you can reduce stress in just five minutes.

Practise deep breathing: Activate your body’s relaxation response

Deep breathing is one of the quickest ways to signal to your brain that it’s time to relax. When you're stressed, your body enters a ‘fight or flight’ response, activating the sympathetic nervous system. But you can counteract this with deep diaphragmatic breathing, which triggers the parasympathetic nervous system (the "rest and digest" system).

•             How to do it:

•             Sit or stand comfortably.

•             Breathe in deeply through your nose for a count of four.

•             Hold the breath for a count of four.

•             Slowly exhale through your mouth for a count of four.

•             Repeat for 5 minutes.

Science backs this up: Deep breathing can reduce heart rate, lower blood pressure, and promote feelings of relaxation. A study published in the Journal of Clinical Psychology found that slow, controlled breathing can significantly lower anxiety levels and promote a sense of calm.

How to train your brain to stay in the moment

You might be sceptical on hearing the word mindfulness: It’s everywhere, yes, but it isn’t just a trending buzzword.

It’s scientifically-backed method for managing stress, explains Kane.  By focusing on the present moment, you prevent your mind from spiraling into worries about the past or future, which can trigger stress.

How to do it:

• Find a quiet space and sit comfortably.

• Close your eyes and focus on your breath.

• If your mind wanders, gently bring it back to your breath without judgment.

• Start with 5 minutes and work your way up.

A 2016 study from Harvard Medical School claimed that mindfulness meditation can shrink the amygdala, which is the part of your brain responsible for fear and stress responses,  and enhance activity in the prefrontal cortex, which regulates decision-making and a sense of calm.

Take a quick walk

Exercise is a well-known stress buster, but you don’t have to hit the gym for an hour to reap the benefits. A 5-minute walk can significantly reduce feelings of stress and improve your mood. “This is because walking releases endorphins, the body’s natural mood elevators, and reduces the production of cortisol, the stress hormone,” explains Crenshaw.

In fact, a study in the Journal of Environmental Psychology found that even a five-minute walk in a park can lower stress levels significantly.

Try progressive muscle relaxation in the body

Stress isn’t just mental—it’s physical. When stressed, you may notice tension building up in your neck, shoulders, or back. Progressive muscle relaxation (PMR) is a quick and effective technique to help you release this tension and sooth your nervous system.

How to do it:

• Sit or lie down in a comfortable position.

• Start with your feet, and tense the muscles as tightly as you can for 5 seconds.

• Release the tension and focus on the feeling of relaxation for 15 seconds.

• Gradually work your way up your body—feet, legs, abdomen, chest, arms, neck, and face.

Scientific studies, including one published in the Journal of Clinical Psychology, have shown that PMR can significantly reduce stress and anxiety by helping you recognise and release physical tension that often accompanies mental stress.

Listen to music

K-Pop, instrumentals or rock, what’s your jam?  Music just has a way of influencing our emotions and reducing stress. To each their own, as music has an incredible ability to influence our emotions and reduce stress. Listening to music can lower your heart rate, decrease cortisol, and shift your mood within minutes. As Kane advises, “Just choose a quiet place to sit or lie down. Choose the songs that calm you down the most, and close your eyes for a few minutes,” she says.

A 2013 study published in PLOS One showed that participants who listened to relaxing music before a stressful event had significantly lower stress hormone levels than those who didn’t. So next time you need a break, press play and let the music do the work.

Finally, just hydrate

When you’re stressed, you might not realise you’re dehydrated. Dehydration can exacerbate feelings of anxiety, tiredness, and stress. So, a quick fix could be as simple as drinking a glass of water to help your body’s systems function optimally.