Your shoulders creep toward your ears. Your jaw tightens. Your breathing becomes shallow, and small tasks start to feel like too much.
You don’t have to wait until stress feels overwhelming to respond. Noticing your early signs gives you a chance to pause and ease some of the tension.
You don’t need to do all five of these exercises. Start with whichever feels easiest or most helpful.
1. Start With a Gentle Breath
A physiological sigh combines two inhales with a slow, longer exhale:
Breathe in comfortably through your nose.
Take a second, smaller sniff in to gently “top off” the breath.
Breathe out slowly through your mouth, allowing a longer exhale without forcing it.
Try one to three rounds, then return to normal breathing. If you feel dizzy or uncomfortable, stop and breathe normally.
Research suggests that practicing this breathing pattern for five minutes daily may help improve mood. The study followed daily practice over a month, so think of this as a skill to build—not a guaranteed instant fix.
2. Let Go of Some Muscle Tension
Check in with your jaw, shoulders, and hands. Are your teeth clenched? Are you gripping your phone or holding your shoulders up?
Let your shoulders lower, soften your jaw, and uncurl your fingers. You don’t have to force yourself to relax. Simply notice where you’re holding tension and gently ease your effort.
3. Bring Your Attention Back to the Room
When your mind races ahead to everything that could go wrong, give it something concrete to notice:
Three things you can see
Two sounds you can hear
One thing you can feel, such as your feet resting on the floor
If focusing on your breathing feels uncomfortable, this can be another place to start.
4. Take a Brief Movement Break
If you’ve been sitting, stand up and walk for a few minutes or gently move your shoulders through a comfortable range. If standing isn’t comfortable, try changing position or doing a gentle seated stretch.
Use a natural transition—finishing a call or completing a task—as a reminder to move.
5. Make the Next Step Smaller
When everything feels urgent, ask:
“What needs my attention now, and what can wait?”
Write down what’s weighing on you, then choose one manageable action. That might mean making one phone call, asking for help, or setting aside a task that can wait.
Start Small, Practice Often
Try one of these tools during an ordinary moment, before stress runs high. Familiarity can make it easier to remember when a harder moment arrives.
A small pause won’t remove every source of stress. It may help you meet the next moment with a little more ease.
The author, Rob Sumner, is a Doctor of Physical Therapy, Athletic Trainer, Certified Strength & Conditioning Specialist. He is the owner of Specialized Strength Fitness, Specialized Massage and Specialized Physical Therapy in Colville. He's happy to answer any questions about this article, wellness, fitness, or your health overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
