Short stress-relief exercises can give you a chance to pause in the middle of a busy day. These include slow breathing, gentle stretching, deliberate laughter, and a soothing touch on the chest or arm.
But their benefit is tied to repetition and turning them into a habit, and cannot be measured by the number of seconds alone.
In a study involving 497 adults in the United States, participants learned a self-compassion exercise that takes about 20 seconds a day.
One group received additional tools to help build the habit. After 3 and 6 months, members of this group practiced the exercise more frequently.
They also recorded improvements in self-compassion and some indicators of mental health.
Slow breathing can be tried by taking 3 calm breaths, making the exhale slightly longer than the inhale.
Scientific reviews point to a link between slowing down breathing and physical indicators associated with relaxation.
However, 3 breaths do not constitute a fixed therapeutic dose.
For those sitting for long periods in front of a screen, gently stretching the neck and shoulders may help relieve tension.
Health guidelines recommend holding a stretch for between 15 and 30 seconds, avoiding sudden movements or continuing the exercise if pain is felt.
Studies have found benefits from repeated stretching programs, but have not proven an immediate effect from a single movement.
You can also place a hand on the chest while breathing calmly, or try deliberate laughter. Research suggests potential benefits for both practices,
but the evidence varies in quality. So, these steps can be treated as helpful moments during the day, not a substitute for consulting a specialist if anxiety or depression persists.
