3 Instant Relaxation Exercises for Busy People

Take a break and de-stress with these instant relaxation exercises.

Stress can wreck havoc on your energy levels, your emotions, and your health. While you can't avoid stress, you can practice relaxation and deal with stress more effectively.

On this page you will learn three instant relaxation exercises - Full Breath Technique, Easy 5-4-3-2-1 Technique, and I am Relaxed Technique.

The most effective relaxation is simply being in the present moment. See, the only thing you really have is the present moment.

This is when you are truly alive and relaxed. In the present moment. The past is gone, the future is not here, your personal power, your peace is in the present moment.

And that's what instant relaxation exercises on this page are all based on. They are based on you being in the present moment, paying full attention to your surroundings, your body, or your breath.

If you don't have time for relaxation or meditation, try these instant relaxation exercises. They are simple - yet powerful.


Full Breath Instant Relaxation

This quick relaxation can be done sitting, standing, or lying down. This technique focuses on the power of your full breath to induce deep relaxation and feelings of calm. This is how it is done:

  • To begin, exhale deeply, letting all the air out from your lungs and from your abdomen.
  • Inhale slowly, expanding the abdomen.
  • Continue inhaling as you expand the middle chest.
  • Continue inhaling as you expand the upper chest.
  • Hold for a few seconds.
  • Exhale in reverse order, slowly and smoothly. Continue for as long as it feels comfortable. Focus your mind on your inhales and exhales. Be gentle with yourself.


Easy 5-4-3-2-1 Technique

Great technique for when you are feeling overwhelmed, out of control, and need something to calm you down on the spot. It can be done sitting or standing.

Here is how it's done:

  • Look around and name 5 things that you see.
  • Name 5 things that you hear.
  • Start over and name 4 things that you see (they can be the same ones that you named before).
  • Name 4 things that you hear.
  • Then - 3 things that you see and 3 things that you hear.
  • Continue with 2 things that you see and 2 things that you hear.
  • For the last round, name 1 thing that you see and then 1 thing that you hear.

"I am Relaxed" Instant Relaxation Exercise

With this exercise, you combine the relaxing power of breathing with an affirmation "I am Relaxed". This has two instant benefits: 1. through your breath you quiet your body and 2. with the affirmation you quiet your mind. You can do this standing, sitting, or lying down. To do this relaxation exercise:

  • You can keep your eyes open or you can close your eyes.
  • Bring attention to your breath.
  • When you inhale say to yourself "I am"
  • When you exhale say to yourself "Relaxed".
  • Breathe in - "I am".
  • Breath out - "Relaxed".
  • Continue breathing and repeating the affirmation for a few rounds. Let your breath move gently through your body. If your mind wanders off, just come back to your breath and the affirmation.


While these are instant relaxation exercises, the more you practice them, the more relaxed you will feel.

If you need more ideas for instant relaxation exercises, continue reading here.

Related Articles:

Diaphragmatic Breathing
Progressive Relaxation
Visualization Techniques
Muscle Relaxation Technique



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