3 Science-Backed Ways to Reduce Stress (in Minutes!)

Because feeling better shouldn’t be complicated.

Stress is a normal part of life, but when it becomes constant, it can wreak havoc on your health. Research shows chronic stress is linked to increased inflammation, poor digestion, hormone imbalances, and even a weakened immune system. The good news? You don’t need a complete life overhaul to feel better. Small, intentional shifts in your daily routine can make a big impact.

Here are three Functional Medicine-approved, science-backed ways to lower stress—fast.

1. Ground Yourself with Deep Breathing

Your breath is one of the most powerful tools for calming stress, and science backs this up. When you take slow, deep breaths, you activate the parasympathetic nervous system—your body’s “rest and digest” mode. This lowers cortisol, reduces heart rate, and signals to your brain that it’s safe to relax.

Try this:

Take 5 slow, deep breaths:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds

Repeat this cycle, and notice how your body begins to relax. Studies show that just 60 seconds of deep breathing can lower blood pressure and improve mood.

2. Step Outside for a Few Minutes

Nature is one of the most underrated stress relievers. Research proves a quick dose of fresh air and sunlight can lower stress hormones, improve mood, and even enhance immune function.

Why it works:

• Sunlight boosts serotonin, the brain’s feel-good neurotransmitter.
• Fresh air reduces cortisol and improves oxygen flow to the brain.
• Nature increases mindfulness, shifting focus away from stressors and into the present moment.

Try this:

Take a 5-minute break to step outside. Whether it’s a quick walk, standing in the sun, or even sitting near an open window, your nervous system will thank you.

3. Practice “Mini Mindfulness”

Mindfulness doesn’t have to mean hour-long meditation sessions. Small moments of awareness throughout the day can significantly lower stress and improve mental clarity.

How to do it:

A few times a day, pause and engage your five senses:

• Touch: Feel the texture of something nearby.
• Sight: Notice the colors around you.
• Sound: Listen to the nearest sound, whether it’s nature, music, or even silence.
• Smell: Take in a scent—your coffee, fresh air, essential oils.
• Taste: Pay attention to the flavors in your next sip of tea or bite of food.

This simple practice grounds you in the present, interrupting the stress cycle before it spirals. Studies show that even a few seconds of mindfulness can lower blood pressure and improve emotional regulation.

Small Changes, Big Impact

Reducing stress doesn’t have to be overwhelming. These small, science-backed shifts can help you reset your nervous system and build resilience over time. At Arbor Health, we believe in sustainable habits that support your body’s natural ability to heal and thrive.

If this resonates with you, request a free 20-minute Discovery Call to see if Functional Medicine might be right for you.

Sources:

Segerstrom, Suzanne C. et al. "Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry." APA Psych Net. https://pmc.ncbi.nlm.nih.gov/articles/PMC1361287/

Gerritsen, Roderik et al. "Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity." Frontiers in Human Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC6189422/ 

Jimene, Marcia. "Associations between Nature Exposure and Health: A Review of Evidence." International Journal of Environmental Research and Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC8125471/ 

Creswell, David J. et al. "Mindfulness Training and Physical Health: Mechanisms and Outcomes." Biopsychosocial Science and Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC6613793/ 

Tang, Yi-Yuan et al. "Mindfulness meditation improves emotion regulation and reduces drug abuse." Science Direct. https://pubmed.ncbi.nlm.nih.gov/27306725/