3 Simple Exercises to Reduce Stress 

Stress Is Part of Life—But It Doesn’t Have to Control Yours

Some stress is normal, but it becomes a problem when it takes over. Your schedule is packed, your body feels constantly “on,” and deep down you know you’re not feeling your best. Still, you push through.

The problem? Stress has a way of sneaking in and taking control. And chronic stress isn’t just unpleasant—it can seriously affect your health.

Did you know that people with post-traumatic stress disorder (PTSD) are up to twice as likely to develop autoimmune conditions like rheumatoid arthritis (1, 2)? Stress is not something insignificant. It’s worth taking seriously.

The truth is, you can’t avoid stress completely. Life will always bring challenges. But you can learn how to manage stress so it doesn’t manage you. With a few simple relaxation exercises, you can help calm your body and mind, build resilience, and prevent stress from taking the wheel.

Are you suffering from chronic stress? Learn more about how to identify chronic stress here.

Stress and Your Nervous System

To understand why relaxation is so powerful, it helps to know a bit about your nervous system.

Your nervous system has two main parts:

• The sympathetic nervous system: your body’s “fight or flight” mode. Think of it as the gas pedal that keeps you ready for action.
• The parasympathetic nervous system: your body’s “rest and digest” mode. This is the brake, slowing things down so your body can relax, recover, and heal.

Spending too much time in “fight or flight” might seem harmless, but over time it wears your body down. Chronic activation can lead to fatigue, sleep problems, and even chronic disease.

That’s why it’s so important to regularly activate your parasympathetic nervous system. Relaxation may not feel urgent—you won’t die if you are stressed for a week—but it is essential for your long-term health and well-being.

3 Stress-Relieving Exercises You Can Do Today

These three simple exercises can help you calm your nervous system, reduce stress, and restore balance.

1. The Body Scan
A body scan is a mindfulness exercise where you “scan” your body from head to toe. Close your eyes, bring your awareness to the crown of your head, and slowly move down toward your feet. As you go, notice any tension—and let it go. A body scan is especially effective before bedtime, helping you release stress and prepare for restful sleep.

2. Box Breathing
Box breathing is a powerful, quick way to relax your body and mind. Here’s how:

• • Inhale for 4 seconds
  • Hold your breath for 4 seconds
  • Exhale for 4 seconds
  • Hold again for 4 seconds

Repeat the cycle several times. If you have more time, extend the count to 5 or 8 seconds. Within minutes, you’ll notice your breathing slowing and your nervous system calming.

Breathing exercises like this directly stimulate your parasympathetic nervous system, making box breathing perfect when you’re short on time but need to reset.

3. Explore the World With Your Senses
Walking is great, but often your mind keeps racing. To make it truly relaxing, tune into your senses.

Ask yourself: What do I see? What do I hear? What do I smell? Try to name three things for each sense. This simple shift brings you back to the present moment and transforms an ordinary walk into a calming, restorative practice.

Discover Plants for Health

What would your life look like if stress no longer ran the show? Imagine feeling calmer, more energized, and able to focus on what really matters. Imagine living your life—rather than being lived by it.

At Plants for Health, we guide you step by step to reduce stress and restore balance. Not with complicated methods, but with practical, science-based strategies that truly work. Discover here how our Plants for Health lifestyle program can help you feel more at peace, balanced, and energetic.