3. Try this 4-7-8 breathing exercise.
Deep breathing is a quick and easy way to deal with in-the-moment stress, says Dr. Van Niel—and it can even “change the chemistry of your body and mind.”
There are literally tons of breathing techniques to choose from, but her go-to is the 4-7-8 method: “Before you begin, let all the air out of your lungs and then take a breath, inhaling for the count of four,” she says. “It’s best to count ‘one-thousand-one, one-thousand-two,’ to get the full effect.” Once you’ve inhaled, sit still and hold your breath for a count of seven, she says, then, slowly exhale to a count of eight. Do the exercise four times for optimal Zen.
4. Snuggle your face in your dog’s fur.
Or say a simple prayer to yourself, or lace up your shoes for a quick walk, or run. The point: Do something that makes you feel relaxed, says Dr. Van Niel. It’s also important to remember that everyone is different, so what is a relaxing activity for you might not be so for someone else.
“For some, this is a quick workout, but for others, it’s a meditation session,” says Dr. Van Niel, adding that reading a favorite book might also be an option. Figure out what works to calm you down, and have it in your back pocket for particularly stressful days.