3 Easy Ways To Destress

🌬️ Step 1: Mindful Breathing

Help your body feel safe

“My breath is my anchor. I return to now.”

Why it helps: When you’re stressed, your body goes into fight-or-flight mode—even when there’s no danger. Slow breathing activates your calm system, called the parasympathetic nervous system, using a nerve called the vagus nerve to help your body feel safe again.

Try Box Breathing (4-4-4-4):

🔁 Repeat for 3–5 minutes.

Tip: Put a hand on your belly and feel it rise and fall.

🧘🏼‍♀️ Step 2: Gentle Movement

Release stress and return to your body

“I can move. My body is my friend.”

Why it helps: Stress can build up in your muscles and make you feel stuck. Movement releases feel-good chemicals like endorphins and brings your attention back to the present—this is called grounding.

Try This (10 min):

Shoulder rolls (10x)
Cat-Cow pose (5–8x): On hands and knees, arch your back like a cat, then drop your belly and look up like a cow.
Child’s Pose (30 sec): Kneel, sit back on your heels, stretch arms forward, and rest your forehead on the ground.
Short mindful walk — match breath to steps, notice your surroundings

Tip: In Child’s Pose, say: “I am supported.”

✨ Step 3: Cultivate Gratitude

Shift your focus to what’s good

“Even when it’s hard, I can still see something good.”

Why it helps: Your brain naturally scans for problems. Gratitude trains it to also see the good. It boosts dopamine and serotonin, chemicals that help you feel calm and happy.

Prompts (Pick 1–2):

Tip: After writing, pause and feel the moment for 30 seconds.

💫 Quick Summary: 3 Ways to Feel Grounded

Step	What it Helps	What You Feel
Breathing	Calms your nervous system	Safe, peaceful
Movement	Releases tension	Present, strong
Gratitude	Focuses your brain on good	Hopeful, thankful

Start small. Even one step can help.

You are safe. You are supported. You are not alone.