Feel Better in 3 Minutes

A super simple approach to reducing stress and anxiety anytime, anywhere

Image: Pexels/Juan Mendez

Something is bugging you. You may or may not know exactly what it is. That’s OK. We all experience underlying, undefined angst now and then. So let’s do something about it, before ongoing anxiety degrades your mental and physical health. Right now. No matter where you are or what you’re doing. This simple 10-step approach is backed by science, but presented here without any distracting mumbo-jumbo. In 3 minutes.

1. Sit. Find a comfortable position on any chair, couch or bench—whatever’s handy. No particular position required. Just be comfortable.
2. Close your eyes or not. As you wish. Closing them may help you relax, reduce distractions and allow you to focus on what we’re doing here. If you keep them open, aim for a soft gaze.
3. Let it be. Don’t block anything out. Just notice whatever sounds, sensations, thoughts or feelings come your way, without evaluating or judging them.
4. Breathe deep. Inhale through your nose. Feel your belly lift first, then your chest. Fill your lungs fully. Pause, then let it all out. Repeat twice.
5. Breathe normally. Now just let your body handle the breathing on autopilot. Without obsessing, pay attention to how the breathing feels and…