Stressed at work? 6 simple hacks to relax and release tension in minutes
Simple breathing exercises calm the nervous system and reduces stress
The incessant ‘ding’ of work emails, a missed deadline, and phone calls that never seem to stop. Then, there’s your endless list of household chores—buy bread, pick up cat food. Soon, your head starts pounding, and the muscles in your neck tighten. A spa day sounds wonderful, but you’re stuck at work.
Don’t worry! A few quick, effective hacks can help you release tension and recenter yourself—and they won’t take long.
Dubai-based Shalini Khanna and Lea McKenzie, wellness mentors and fitness instructors, have a few suggestions:
1. Recognise the tension
Start by noticing what tension feels like in a particular muscle. Clench it—focus on how the tightness feels, the pressure, and the activation.
Then, do the opposite: relax. Let the muscle soften and melt into ease.
Start small: Hands first
Begin with your hands. Your hands carry a lot of tension, especially if you’ve been gripping your phone or typing non-stop. Clench your fists tightly and hold for a few seconds.
Tune into the sensation of the tension: The tight grip, the pressure.
As you exhale, gently release. Feel your hands loosen, grow heavy, and sink into relaxation.
Move through your body
Arms: Flex your biceps, then release.
Shoulders: Shrug them high to your ears, hold, then let them drop.
Face: Smile as wide as you can, feel the pull of those muscles, and then let your face go soft.
2. Massage points of tension
Stress has a way of settling into specific areas of your body—like your temples, jawline, or the base of your skull. So, gently massage these areas with your fingertips to release built-up tension.
Massage your temples, jawline, or the base of your skull to relieve stress.
Use a tennis ball to roll out knots in your back or shoulders.
3. Create a relaxation zone
Set aside 10–15 minutes in a quiet spot where you won’t be interrupted.
If you're working remotely, lie on your bed or sit on a comfy couch. Close your eyes, and take a few slow, deep breaths.
4. Synchronise with your breath
Deep relaxation often comes on an exhale. Inhale deeply to gather any tension, and then let it all go as you breathe out.
The 4-7-8 breathing technique
This powerful breathing exercise, created by American physician and author, Andrew Weil, helps calm your nervous system and release tension.
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
This simple breathing exercise calms the nervous system and reduces stress.
5. Focus on something that makes you happy
With each session, you’ll notice a growing sense of calm. Over time, this practice can take you into a state of profound relaxation, almost like floating.
Pro tip: Practise this regularly, and you might find it easier to relax.
6. Desk stretches
Neck rolls: Gently roll your head in a circular motion to relieve neck stiffness.
Shoulder shrugs: Lift your shoulders toward your ears, hold for a moment, and release.
As Khanna and McKenzie both advise: Stepping outside for a walk can always help, too. "It's a great stress-reliever," adds Khanna. And don't forget to snack smart and stay hydrated, throughout the day, the experts say. When stress is building and you feel the tension creeping in, remember that you don’t need a luxury spa or hours of downtime to release it. These quick and easy hacks can help you feel centered and relaxed in just 15 minutes.
Sign up for the Daily Briefing
Get the latest news and updates straight to your inbox
