Because sometimes, five minutes is all you have.

Life is busy, chaotic, and sometimes overwhelming. Whether it’s the kids arguing, an unexpected deadline, or just the weight of everything piling up, we all have moments when it feels like it’s too much.

The good news? You don’t need hours of meditation or a spa retreat to find calm. In just five minutes, you can reset your mind, lower your stress levels, and feel more grounded. Here’s how.

1..Take Five Deep Breaths

Deep breathing is one of the quickest ways to calm your nervous system. Find a quiet spot if you can, but even if you’re in the middle of a busy room, this works.

Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of six.

Repeat this for five breaths. You’ll likely feel your heart rate slow and a sense of calm wash over you.

2. Ground Yourself with the 5-4-3-2-1 Method

If your mind is racing, grounding exercises can bring you back to the present moment. The 5-4-3-2-1 method is a simple way to do this:

Notice 5 things you can see around you.
Acknowledge 4 things you can touch.
Listen for 3 things you can hear.
Identify 2 things you can smell.
Focus on 1 thing you can taste.

This exercise redirects your attention away from stress and into the here and now.

3. Move Your Body

Physical movement helps release tension and lowers stress hormones. Try these quick moves:

Shake out your hands, arms, and legs.
Do a few gentle stretches, like reaching for the sky or touching your toes.
If space allows, do 10 jumping jacks to boost endorphins.

Movement doesn’t have to be complicated. Even a quick walk to the next room can help reset your energy.

4. Use A Calming Affirmation

Sometimes, all it takes to shift your mindset is a powerful phrase. Close your eyes and repeat an affirmation like:

“I am safe. I am calm. I am in control.”
“This feeling is temporary. I can handle this.”
“I am breathing in calm and exhaling stress.”

Say it aloud if you can, or just repeat it in your mind. Pairing affirmations with deep breaths can amplify their calming effect.

5. Focus On Gratitude

Gratitude has a way of shifting your perspective and calming your mind. Take a moment to think of three things you’re grateful for right now. They can be as simple as:

The warm cup of coffee you had this morning.
A kind text from a friend.
The laughter of your children (even if they’re also driving you crazy).

Write them down if you have a moment, or simply close your eyes and savour the feeling of gratitude.

BONUS TIP: Have A Calming Toolkit

If you often feel overwhelmed, consider creating a small calming toolkit. Include items like a stress ball, a favourite essential oil, a calming playlist, or a small notebook for gratitude lists. Having these tools on hand can make calming yourself even easier.

Why These Techniques Work

Each of these methods engages your body and mind in ways that counteract stress. Deep breathing lowers your heart rate and activates the parasympathetic nervous system. Grounding exercises refocus your mind, while movement helps release tension and increase endorphins. Affirmations and gratitude shift your mindset to a more positive, peaceful state.

Final Thoughts

Calming yourself doesn’t have to be complicated or time-consuming. With just five minutes and a little intention, you can go from frazzled to centred. Try one of these techniques the next time stress sneaks up on you and feel the difference it makes. Remember, calm isn’t something you have to find - it’s something you can create, even in the middle of life’s chaos.

So much love, Tess Xx

BLOG: Five Ways To Calm Yourself In Five Minutes