Take a moment to breathe in deeply, then exhale fully. How often have you truly taken a deep breath lately? In our fast-paced world, we're constantly juggling phone notifications, work tasks, family commitments, and personal errands, often forgetting to breathe fully, let alone be present.

The relentless pace of our modern lives and the packed nature of our social and professional calendars are taking a toll on our mental health: nearly one in five adults report that their mental health has deteriorated since 2019, according to the American Psychological Association's Stress in America™ 2020 survey.

This decline is primarily attributed to heightened stress, anxiety, and pervasive uncertainty about the future. While seeking professional assistance for severe mental health issues is advisable, small, everyday changes can significantly alleviate stress. But first, what is stress, and what role does it play in our lives?

Stress, as explained by Heather Z. Lyons, Ph.D., a licensed psychologist and founder of the Baltimore Therapy Group in Towson, Maryland, can elevate blood pressure, induce feelings of being rushed or fatigued, and may lead to harmful physical effects over time.

However, stress serves an evolutionary purpose. It signals our bodies to prepare for potential threats. In response, our bodies release stress hormones like adrenaline, which can trigger a range of reactions, including constricted vision, accelerated heart rate, and muscle tension. Occasionally, this stress response can be beneficial. Yet, chronic stress can gradually harm the body, causing migraines, digestive problems, sleep disturbances, and even leading to stress-induced eating, among other issues.

Below are seven science-backed stress-relief techniques that can provide quick relief:

1. Deep Breathing

Dr. Lyons advocates for deep, diaphragmatic breathing as a method to regain focus, which can be practiced in mere seconds. Research supports this approach: a study in the journal Cognition and Emotion showed that distinct emotional states are linked to specific respiratory patterns, often characterized by rapid and shallow breathing. Conversely, deep breathing increases oxygen flow to the brain and may reduce cortisol levels, the hormone associated with stress.

To practice this, inhale slowly and deeply through your nose for a count of five seconds. Then, engage your diaphragm—the muscles at the top of your abdomen that draw air into your lungs and push it out—and exhale slowly to fully empty your lungs.

2. Progressive Muscle Relaxation

If you've attended a meditation class, you might be familiar with this technique. Progressive muscle relaxation involves a systematic process of tensing and releasing muscle groups throughout your body, typically starting from your toes and moving up to your head, or vice versa. "When we're stressed, our bodies physically respond by tensing muscles. Relaxing these muscles is incompatible with stress, so engaging in muscle relaxation can lead to a more relaxed state," Dr. Lyons explains.

3. Embrace Yoga

Slow flow yoga, such as yin yoga or yoga nidra, can be particularly beneficial. These practices involve holding poses, tensing muscles, and then releasing them while breathing deeply and slowly. Just 10 minutes of this can help calm your fight-or-flight response and disrupt the body's stress mechanisms. Studies have shown that yoga can enhance well-being, improve body image, reduce irritability, and decrease stress, anxiety, and depression.

4. Organize Your Space

Some happiness experts suggest that outer order can lead to inner calm and happiness. A study in the journal Mindfulness supports this idea, indicating that participants who washed dishes felt more mindful and positive than those who did not clean. Whether it's washing dishes, folding laundry, wiping countertops, or vacuuming, dedicating time to a single task can provide a sense of accomplishment and relieve the burden of future tasks.

5. Aromatherapy

Tension and anxiety often manifest physically, but our other senses can help counteract stress. Try inhaling essential oils or other nostalgic scents, such as those from a batch of your grandmother's favorite cookies, to alleviate stress. This form of aromatherapy is backed by science and may be particularly beneficial for certain individuals. The following scents are known to be most effective for stress reduction:

• Bitter orange
• Bergamot
• Frankincense
• Lavender
• Rose
• Sandalwood
• Vetiver
• Ylang ylang

6. Spend Time Outdoors

The phrase "needing a breath of fresh air" is more than just an idiom; it has scientific backing. Since most people spend the majority of their time indoors, stepping outside for a breath of fresh air can significantly alter your neurochemistry. Research has shown that as little as 10 minutes spent sitting or walking in nature can help reduce stress and improve mental health.

7. Practice Gratitude

When stress feels overwhelming, it can seem like the world is against you. To combat these feelings of being overwhelmed, write down three to five things you're grateful for, or pen a thank-you note to someone you appreciate. Studies suggest that expressing gratitude can increase happiness and positive emotions, buffer against stress, and may even lead to healthier food choices. This is a prescription we can all get behind!