Relaxation Strategies You Can Do Anywhere
By: Annaleis Giovanetti, PhD
Stress and anxiety can show up at any time—during work, while commuting, or even at home when you least expect it. Learning how to relax on the spot can help calm your nervous system, reduce tension, and give you a sense of control, even in challenging situations. The good news? Many relaxation techniques don’t require special equipment or a lot of time—you can do them anywhere!
1. Breathing Techniques
Focusing on your breath is one of the simplest ways to reduce stress. Diaphragmatic breathing, also called “belly breathing,” can be particularly effective. This involves breathing deeply into your diaphragm rather than shallowly into your chest. Many people also find that breathing exercises where the exhale is slower and longer than the inhale are especially calming, as this signals your body to relax.
You can refer to this previous blog for more information on breathing for relaxation.
There are many breathing techniques, so the most important thing is to experiment and find one that feels comfortable and effective for you. Even a few cycles can help slow your heart rate, release tension, and calm anxious thoughts.
2. Grounding Through the Senses
When anxiety spikes, bringing attention to your senses can anchor you in the present moment. Try the 5-4-3-2-1 exercise:
Notice 5 things you can see.
Notice 4 things you can touch.
Notice 3 things you can hear.
Notice 2 things you can smell.
Notice 1 thing you can taste.
This practice can interrupt spiraling thoughts and help you feel more present and centered.
3. Progressive Muscle Relaxation
Tension often builds in our bodies when we’re stressed, and progressive muscle relaxation can help release it.
Begin by taking a few slow breaths and focusing on the feeling of air filling your lungs.
Tense a muscle group (e.g., lower leg, stomach, and chest) for 5–10 seconds, then release for 15–20 seconds. Start with your feet and work your way up.
Notice the difference between tension and relaxation, making sure to continue breathing throughout.
After working through different muscle groups, tense your entire body and hold it before releasing.
Note that you should tense your muscles during each section, but not to the point of straining or pain. If you do have injuries or pain, you can skip that area. This can be done discreetly while sitting at your desk, waiting in line, or at home. There are free guided versions available online to help you learn, or you can work with a therapist to develop a version that best fits your needs.
4. Visualization
Visualization can help your mind shift focus from stress to calm:
Close your eyes and picture a place where you feel safe and relaxed—like a beach, forest, or cozy room.
Imagine the sights, sounds, and sensations as vividly as possible. Notice the smells in the air, the temperature, or the breeze on your skin.
Slow your breathing as you allow yourself to spend a few minutes there. Notice any tension in your body and imagine it melting away as you breathe.
Imagine moving gently within this space, like walking along a path or sitting comfortably in your favorite spot.
Stay for a few breaths, noticing the sense of safety and calm, then slowly bring your focus back to the present, carrying some of that peace with you.
Your “safe place” can travel with you wherever you go, and returning to it regularly can help train your mind to calm more quickly in stressful moments.
5. Mindful Movement
Even a few minutes of mindful movement can help release tension:
Stretch your arms, shoulders, and neck while focusing on your breath.
Take a short walk and notice the feeling of your feet on the ground.
Gentle yoga poses or seated stretches can be done in small spaces.
Mindful movement reconnects you to your body and reduces stress without requiring a gym or special equipment.
Putting It All Together
The key to making these techniques effective is practice. The more you use them, the easier it becomes to access relaxation when you need it most. You might try combining techniques—for example, a calming breathing pattern with visualization—or experiment to see which works best in different situations.
Remember, relaxation isn’t about eliminating stress entirely. Instead, it’s about giving your mind and body tools to respond more calmly, even when life feels overwhelming.
If stress or anxiety is interfering with your daily life, therapy can provide additional tailored strategies, support, and structure to help you manage your emotions and improve your overall well-being.