Reduce Stress
Evidence-based techniques to reduce stress and overwhelm. Breathing, grounding, and body-based practices you can do at home.
Last reviewed: 2026-01-12
What this means
Stress is the body's response to demands or challenges. While acute stress can be helpful, chronic stress can negatively impact physical and mental health. These practices help you work with stress responses, bringing your body and mind back to a more balanced state.
When stress becomes chronic or overwhelming, it can affect your physical health, mental wellbeing, and daily functioning. These techniques help you manage stress responses, reduce tension, and create space for recovery.
Common experiences that may benefit from stress management include:
- Feeling overwhelmed or unable to cope
- Physical tension or restlessness
- Difficulty relaxing or unwinding
- Racing thoughts or constant worry
- Sleep difficulties related to stress
How to choose a technique
- If you feel overwhelmed or panicky: Choose breathing techniques. They work quickly to activate your body's calming response and reduce stress.
- If you feel tense or restless: Choose body-based techniques. They help release physical tension and regulate your nervous system.
- If you feel stuck in worried thoughts: Choose cognitive or mindfulness techniques. They help you work with mental patterns and create distance from stressful thinking.
- If you need quick relief: Choose rapid techniques like the physiological sigh or box breathing. They can provide immediate stress reduction.
This is guidance, not diagnosis. Individual experiences vary.
Breathing
Breathing techniques activate the parasympathetic nervous system, helping your body shift from stress to calm.
Box Breathing
5-10 minutes
A simple breathing technique that helps regulate the nervous system and reduce stress. Also known as Square Breathing.
4-7-8 Breathing
5-10 minutes
A breathing pattern that activates the parasympathetic nervous system and places the body into a state of deep relaxation.
Physiological Sigh
30 seconds - 2 minutes
A rapid stress-reduction breathing technique that quickly lowers CO₂ levels and calms the nervous system. This is the body's natural way of resetting during times of stress.
Body-based
These practices work with physical tension and help your body release stress responses.
Progressive Muscle Relaxation
15-20 minutes
Systematically tense and release muscle groups to reduce physical tension and anxiety.
Yoga Nidra (NSDR)
10-45 minutes
A guided meditation practice that induces deep relaxation and can help process stored trauma. Also known as NSDR (Non-Sleep Deep Rest), this practice accelerates neuroplasticity and improves recovery after learning or stress.
Vagus Nerve Stimulation
5-15 minutes
Techniques to activate the vagus nerve, which helps regulate the parasympathetic nervous system.
Cognitive
These techniques help you work with stressful thoughts and mental patterns.
Evidence-based approach
- • Body Map curates techniques from reputable books, research, and expert sources.
- • Individual technique pages contain detailed sourcing and evidence citations.
- • Content is reviewed and updated over time as new research emerges.
- • Each technique includes information about its source and supporting evidence.
Disclaimer: This site does not provide medical advice, diagnosis, or treatment. This content is not a substitute for professional medical advice. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. This website uses AI to compile information, and while we strive for accuracy, AI-generated content may contain errors or inaccuracies, always double check. Body Map is not affiliated with, endorsed by, or associated with any of the sources, institutions, researchers, experts, authors, or organizations mentioned on this website.