Whether you have one minute or three, these stress busting exercises from Harvard Health work.
In one minute
Put one hand on your stomach just underneath your navel so you can feel the rise and fall as you breathe. Breath in and pause for a count of three. Then breathe out and pause for the count of three again. Continue to breathe in and out for one minute.
Alternatively, sit somewhere comfortable and take a few slow deep breaths. Repeat to yourself “I am” as you breathe in, “at peace” as you breathe out. Repeat slowly a few times and feel your entire body relax into the chair.
In two minutes
Slowly count down from 10 to 0. With each number take a full breath – inhale and exhale. Breathe in deeply and say “10:” then breathe out slowly. On the next breath move into the next number and so on. You should feel more relaxed by the time you reach zero, if not repeat the exercise.
In three minutes
Sit comfortably and check your entire body for signs of tension. Relax your face, allow your jaw to open a little. Relax your shoulders, feel them drop. Your arms fall to your sides, loosen your hands so that you have space between your fingers. Uncross your legs and ankles, and imagine your thighs getting heavy and sinking into the chair. Let your legs fall apart and imagine your feet are growing roots into the floor. Breathe in and out slowly.