5-Minute Practices to De-Stress in the Middle of a Busy Day

I’ve had those days where the to-do list grows faster than my energy, when my mind is racing, and my spirit feels stretched thin. In those moments, it’s easy to believe you need an hour-long yoga class, a quiet retreat, or a perfectly planned morning routine to feel grounded again. But the truth is this: peace is often found in the smallest pauses. Sometimes all you need is five minutes—and a little intention.

Scripture reminds us, “Be still, and know that I am God” (Psalm 46:10). Even a brief moment of stillness can reconnect you to His presence and reset your entire day.

One of my favorite ways to reset is simply stepping outside for a moment. Feel the sun warming your shoulders or the breeze brushing your skin. Let your senses catch up with your spirit. Creation has a way of reminding us that God is near. “The heavens declare the glory of God” (Psalm 19:1).

Another calming practice is placing my hand over my heart and taking three deep, slow breaths. With each inhale, I imagine receiving God’s peace; with each exhale, releasing what I don’t need to carry. “The breath of the Almighty gives me life” (Job 33:4). It’s amazing how quickly your body responds when you give it permission to soften.

Sometimes, I grab a small piece of paper and write down one thing I’m grateful for. Gratitude has a way of interrupting stress and shifting your perspective. “Give thanks in all circumstances” (1 Thessalonians 5:18). Even one sentence can open your heart.

A 60-second stretch can also work wonders—rolling your shoulders, reaching your arms overhead, or gently stretching your neck. As your body loosens, your mind follows. God created us as embodied beings, and movement helps us reconnect with that truth. “In Him we live and move and have our being” (Acts 17:28).

And when your thoughts start to spiral, repeating a grounding statement out loud can anchor you again: I am here. I am safe. I am enough.Sometimes I add a faith-based version: God is with me. God is my peace. God goes before me.“You will keep in perfect peace those whose minds are steadfast, because they trust in You” (Isaiah 26:3).

These small practices may take only a few minutes, but they create big shifts. They interrupt overwhelm before it snowballs. They remind your body and soul that you can pause, breathe, and return to yourself—and to the presence of God—right in the middle of a busy day.

A Final Word of Encouragement

You don’t need long stretches of quiet to experience peace. You don’t need to earn rest. God’s peace is available in tiny pockets, subtle pauses, and five-minute windows of grace. If you can slow down long enough to breathe, to listen, to step outside, or to speak truth over yourself, you will find that calm is never far away.

You are held. You are supported. And even on your busiest days, God offers you rest right where you are.