Exercise for stress relief: what helps, how much, and when it's more than stress

Get help straight away

The NHS says a mental health emergency should be taken as seriously as a physical one, and that you will not be wasting anyone's time.

• Call 999 or go to A&E if your life is at risk: for example, you have seriously harmed yourself or taken an overdose, or you feel you can't keep yourself safe.
• For urgent help in England, call 111 and select the mental health option, or use 111 online.
• Call Samaritans on 116 123. It is free, any time, day or night.
• In the US, call or text 988, the 988 Suicide and Crisis Lifeline, any time.

Sources 1, 2, 3, 4

Stress is normal; constant stress is the problem

The World Health Organization (WHO) calls stress a natural human response to a difficult situation: a little can help, but too much can cause physical and mental health problems. The NHS says it's usually a reaction to mental or emotional pressure, and if you're stressed all the time, it can become a problem.

Sources 5, 6

It isn't the same as an anxiety disorder

It's more likely to be generalised anxiety disorder (GAD) if you feel anxious most of the time and it affects your everyday life. The WHO says stress can turn into a mental health condition, most often anxiety or depression, when symptoms persist and start affecting daily life. If that sounds like you, see a GP, and read our guide to exercise for anxiety.

Sources 7, 5

Exercise takes the edge off

"Exercise will not make your stress disappear, but it can reduce some of the emotional intensity that you're feeling", says the NHS. Regular activity eases anxiety and low mood in adults without a diagnosis, and one session lowers anxiety a little for a while afterwards.

Sources 8, 9, 10

The evidence for stress itself is mixed

In trials, exercise lowered how stressed university students felt, but it didn't clearly lower stress in midlife and older women, or reduce burnout. It helps many people a little; it isn't guaranteed.

Sources 11, 12, 13

Slow breathing is a quick, free tool

Breathing exercises lowered stress by a small amount in trials. The NHS teaches breathing in for a count of up to 5 and out for up to 5, with no holds, for at least 5 minutes, ideally as part of your daily routine.

Sources 14, 15

Some popular claims don't stand up

The lift after running doesn't depend on endorphins; hard exercise raises the stress hormone cortisol briefly, as all hard effort does; interval training reduces belly fat rather than causing it; and hitting a punchbag doesn't reduce anger, while calming down does.

Sources 16, 17, 18, 19

What stress is

The WHO: "Stress can be defined as a state of worry or mental tension caused by a difficult situation." NHS Every Mind Matters calls it "the body's reaction to feeling threatened or under pressure": adrenaline, the "fight or flight" hormone, gives you a boost to act quickly. The NHS adds cortisol, and says stress is often related to feeling you're losing control over something, though sometimes there's no obvious cause.

Sources 5, 20, 6

Common symptoms

Every Mind Matters says high blood pressure and chest pains caused by stress should stop when the stress goes, but if any symptom worries you, see a GP. Chest pain needs the warning signs at the end of this guide. The NHS lists:

• In your body: headaches or dizziness, muscle tension or pain, stomach problems, chest pain or a faster heartbeat, and sexual problems.
• In your mind: difficulty concentrating, struggling to make decisions, feeling overwhelmed, constantly worrying and being forgetful.
• In what you do: being irritable and snappy, sleeping or eating too much or too little, avoiding certain places or people, and drinking or smoking more.

Sources 6, 20

Common causes

Work (pressure, unemployment or retirement), family (relationship difficulties, divorce or caring for someone), money, and health (illness, injury or losing someone). Even happy events such as buying a house, having a baby or planning a wedding can be stressful.

Source 6

Anxiety disorders and depression

"Most people feel anxious sometimes", says the NHS, and it doesn't always mean GAD. A GP may diagnose GAD when worry covers many things, affects daily life, is hard to control, and you've felt anxious a lot of the time for at least 6 months. The WHO says stressful situations can cause or worsen anxiety and depression, often when stress symptoms have become persistent. Our guides to exercise for anxiety and for depression cover those conditions.

Sources 7, 5

Burnout

The WHO calls burnout an "occupational phenomenon", not a medical condition: the result of long-term stress at work that hasn't been managed well. Its three signs are feeling drained or exhausted, feeling distant from or negative about your job, and getting less done at work. The WHO says the term shouldn't be used for other areas of life.

Source 21

Work stress in numbers

In Great Britain in 2024 to 2025, 964,000 workers had stress, depression or anxiety caused or made worse by work, and 22.1 million working days were lost: about 23 days per case. That's 52% of all work-related ill health. Workload pressures and a lack of support from managers were the main causes reported.

Source 22

Stress and your heart

In 197,473 working adults in Europe followed for about 7.5 years, job strain went with a 23% higher risk of a first heart attack or death from heart disease. The researchers say tackling smoking and other standard risk factors would prevent far more heart disease than preventing work stress.

Source 23

Why stress makes exercise harder

In 55 long-term studies, about three in four found that stress led to less physical activity, though people already in the habit of exercising tended to keep going. The Mental Health Foundation says long-lasting stress can leave you less inclined to exercise. That's why this guide plans for busy weeks.

Sources 24, 25

Anxiety and low moodStrong evidence

Across 8 meta-analyses of adults without a diagnosis, being active reduced depressive symptoms by a moderate amount (effect size 0.50) and anxiety by a small to moderate amount (0.38), with consistent results.

Source 9

How stressed people feel: it depends who was studiedMixed evidence

University students: in 25 randomised trials with 2,127 students, exercise lowered perceived stress by a small to moderate amount (0.45), most with aerobic exercise and sessions of 30 minutes or more, though results varied a lot between trials. Midlife and older women: in 5 trials, programmed exercise didn't clearly lower perceived stress. Burnout: in 4 trials with 248 people, exercise therapy didn't clearly reduce it.

Sources 11, 12, 13

Psychological distress: one review of 6 trialsEmerging evidence

A large overview reported that activity reduced psychological distress by a moderate amount (0.60), but that figure came from a single review of 6 trials with 508 people, and most of the 97 reviews in the overview were rated critically low in quality.

Source 26

Stress at workMixed evidence

General workplace activity programmes didn't reduce health workers' stress, while yoga and qigong programmes did, in trials none of which were high quality. In office workers, strength training eased neck and shoulder discomfort but didn't change stress measures. Active people report less exhaustion, the core of burnout, but only one study of this was high quality.

Sources 27, 28, 29

One session: a little, for a whileEmerging evidence

In 36 trials, one session of exercise lowered anxiety slightly afterwards (effect size 0.16). In 25 studies with 659 people, a session before a stressful task blunted the rise in blood pressure during it, by about 4 millimetres of mercury (mmHg) in the top number.

Sources 10, 30

Over weeks: a calmer body responseEmerging evidence

Training for 4 weeks or more lowered the rise in blood pressure during stress tasks a little: about 2.5 mmHg in the top number, in 17 studies with 695 people. About half the studies using a standard public-speaking stress test found that fitter or more active people had smaller rises in cortisol or heart rate, mostly in one-off comparisons rather than trials.

Sources 31, 32

Group stretching: one trialEmerging evidence

In one trial of 171 people with metabolic syndrome, a year of group stretching classes lowered perceived stress and cortisol more than restorative yoga did. The authors credit the support of the group. It's a single trial, so treat it as a hint that exercising with others helps.

Source 33

Outdoors and the "nature dose": small studiesEmerging evidence

Structured outdoor activities improved low mood in trials, best over 8 to 12 weeks. Exercising in nature went with lower perceived stress than exercising indoors, in studies at high risk of bias. In one study of 36 city dwellers, 20 to 30 minutes in nature gave the biggest fall in cortisol for the time spent.

Sources 34, 35, 36

Yoga, tai chi and qigongEmerging evidence

In 13 trials with 1,026 stressed adults, yoga lowered perceived stress in the short term compared with no treatment, on low-quality evidence, but not compared with other active treatments in the longer term. Across 36 studies the effect was larger in people who were more stressed. Tai chi and qigong lowered stress in small, flawed trials, and in older adults, gentle qigong and combined programmes did best.

Sources 37, 38, 39, 40, 41, 42

Where other help carries the evidenceStrong evidence

The National Institute for Health and Care Excellence (NICE) asks employers to tackle the causes of stress at work first, and says individual approaches "are not a suitable alternative". NHS talking therapies may be able to help with stress. Meditation programmes ease anxiety and low mood a little, and did no better than exercise when the two were compared.

Sources 43, 44, 6, 45

The guideline amounts

At least 150 minutes a week of moderate activity, such as brisk walking, spread over 4 to 5 days or every day, plus strength exercises on at least 2 days. Moderate means you can still talk, but not sing.

Sources 46, 47

Start smaller

The NHS says even a brisk 10-minute walk can clear your mind and help you relax. The Mental Health Foundation suggests aiming to walk for 15 to 20 minutes three times a week.

Sources 48, 25

Pick something you enjoy

The NHS says being active can raise your self-esteem and help you set and achieve goals. You don't have to spend hours in a gym: it suggests finding activities you enjoy and making them part of your life.

Source 49

Walking, running and cycling

Aerobic exercise had the strongest effect on stress in the trials in students, in sessions of 30 minutes or more. Go outdoors when you can.

Sources 11, 34

Yoga, tai chi and qigong

At least 60 minutes of yoga a week was the level linked with lower stress in one review, and NICE asks employers to offer mindfulness, yoga or meditation to all staff. Tai chi and qigong are best learned in a class.

Sources 39, 43

Strength training

Do it on 2 days a week as part of the guidelines. Its effect on stress is thinly studied, but it's good for your body and your mood. Our editorial starting point: 2 sets of 8 to 12 per move, stopping with 2 to 3 reps to spare.

Sources 46, 28

A first week: our editorial starting point

Every day: 5 minutes of slow breathing. Three days: a 20-minute brisk walk, outdoors if you can. Two days: a short strength session or a yoga class. On a stressful day: a 10-minute walk, or the stress relief workout below. Then build towards 150 minutes a week, and keep the smallest version (10 minutes) in your diary for busy weeks, because stress tends to push exercise out.

Sources 14, 25, 36, 24

Timing and sleep

With sleep problems, the NHS advises exercising regularly during the day and not in the 4 hours before bed. In good sleepers, evening exercise generally didn't harm sleep, but hard exercise ending within an hour of bedtime may.

Sources 50, 51

How much it helpsEmerging evidence

In 12 randomised trials with 785 people, breathing exercises lowered self-reported stress by a small amount (effect size 0.35). Most trials had some risk of bias, and the authors warn against hype.

Source 15

What it does in the bodyStrong evidence

Slow breathing raises heart rate variability (HRV), a sign that the calming side of the nervous system is more active, during practice, straight after and over weeks of practice (223 studies). It's a real but modest change in the body.

Source 52

Box, 4-7-8 and cyclic sighingEmerging evidence

Researchers describe box (square) and 4-7-8 breathing as popular but with "little empirical support": in 84 students, breathing at 6 breaths a minute without holds raised HRV more than either, and no pattern changed mood in a single session. In a month-long trial of 108 people, 5 minutes a day of breathing exercises lifted mood more than mindfulness meditation, cyclic sighing (a double breath in and a long breath out) most, but no group did nothing.

Sources 53, 54

Breathing with a heart rate monitorEmerging evidence

HRV biofeedback, slow breathing paced by a monitor, reduced stress and anxiety by a large amount (0.83) in 24 small studies with 484 people. That's a different thing from slow breathing on your own, which has smaller effects.

Source 55

Slow, not big

The NHS says to breathe as deep into your belly as is comfortable, without forcing it. Breathing at 6 breaths a minute led to mild over-breathing in one study, which can leave you dizzy or tingly: if that happens, make the breaths smaller or breathe normally. Our anxiety guide covers breathing during panic.

Sources 14, 53

Deal with the cause, or share it

The NHS stress busters include taking control of what you can, connecting with people, making time for yourself, and not relying on alcohol, smoking and caffeine to cope: "It's best to tackle the cause of your stress." Talking to a friend, family member or health professional helps, and Samaritans are on 116 123 if you need someone to talk to.

Sources 8, 6

Talking therapies

NHS talking therapies may be able to help with stress, and if you're 18 or over (or 16 or over in some areas), you can refer yourself without seeing a GP. The Mental Health Foundation lists cognitive behavioural therapy (CBT), brief counselling and mindfulness-based approaches.

Sources 6, 25

Mindfulness and meditationEmerging evidence

The NHS says studies show mindfulness can help with stress, anxiety and depression. In 47 trials, meditation programmes eased anxiety and low mood a little, with only low-quality evidence for stress itself, and did no better than exercise. Mindfulness-based stress reduction (MBSR) courses lowered stress in healthy adults, and combining mindfulness with activity beat doing nothing, but not either one alone.

Sources 56, 45, 57, 58

At work: what NICE saysStrong evidence

Employers should offer all staff mindfulness, yoga or meditation on an ongoing basis, and offer employees at risk of poor mental health support such as flexible hours or changes to the job, plus CBT, mindfulness training or stress management training if they want it. Individual approaches are no substitute for changes at work.

Sources 43, 44

Call 999 (911 in the US) or go to A&E now

Call 999 or go to A&E if:

• Your life is at risk: for example, you have seriously harmed yourself or taken an overdose.
• You feel you may be about to harm yourself, or you can't keep yourself or someone else safe.
• You have chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw, or severe difficulty breathing, or someone passes out and isn't responding normally. Stress can cause chest pain, but if you're not sure, treat it as your heart.
• You have palpitations that don't go away, or come with chest pain, shortness of breath, or feeling faint or fainting.

Sources 1, 2, 59, 60

Get urgent help today

• In England, call 111 and select the mental health option, use 111 online, or ask for an urgent GP appointment.
• Call Samaritans free on 116 123, any time, day or night (UK and Ireland). If you're under 19, you can also call Childline on 0800 1111.
• Text SHOUT to 85258, any time.
• Contact your mental health crisis team if you have one.
• In the US, call or text 988, the 988 Suicide and Crisis Lifeline, any time.
• You had palpitations with chest pain, breathlessness or fainting that have now stopped: ask your GP surgery for an urgent appointment or call 111.

Sources 1, 2, 3, 4, 60

See a GP soon

• You're struggling to cope with stress, things you're trying yourself are not helping, or you would prefer to get a referral from a GP.
• Physical symptoms worry you, or you feel your stress is severe.
• You feel anxious most of the time and it affects your everyday life.
• Palpitations keep coming back, happen more often or last longer than a few minutes, or you have a heart condition or a family history of heart problems.
• You're using alcohol, cigarettes, gambling or drugs to cope: the NHS says these can all contribute to poor mental health.
• Exercise is becoming compulsive, or a way to control your weight: exercising too much can be a sign of an eating disorder.

Sources 6, 20, 7, 60, 61

Other help

If you're 18 or over (or 16 or over in some areas), you can refer yourself to NHS talking therapies without seeing a GP. If work is the cause, talk to your manager, human resources (HR) or occupational health: NICE says employers should tackle the causes and offer support.

Sources 6, 43

Stop and check during exercise

Stop for chest pain, severe breathlessness, feeling faint, or palpitations that don't settle as you slow down. In hot weather, stop and cool down if you feel dizzy, sick or very thirsty with heavy sweating: these are signs of heat exhaustion.

Sources 59, 60, 62

"Exercise burns off cortisol" or "HIIT gives you a stress belly"Emerging evidence

Hard exercise raises cortisol for a short time, as all hard effort does: in a small study of 12 men, by about 40% after 30 minutes at 60% of maximum aerobic capacity and 83% at 80%, while light exercise didn't raise it. That isn't cortisol staying high: more active people have a slightly healthier daily cortisol pattern, a small link with signs of publication bias. And in 39 studies, high-intensity interval training (HIIT) reduced belly fat. Our guides to exercise for the menopause and for polycystic ovary syndrome (PCOS) say the same.

Sources 17, 63, 18

"It's all endorphins"Emerging evidence

In a placebo-controlled trial of 63 people, blocking the body's own opioids didn't stop the lift in mood and fall in anxiety after 45 minutes of running; endocannabinoids, the body's cannabis-like chemicals, rose instead. No single mechanism explains how exercise helps mood.

Source 16

"Hit a punchbag or go for a hard run to get the anger out"Emerging evidence

Across 154 studies with 10,189 people, activities that raise arousal, such as hitting a bag, jogging or cycling, didn't reduce anger, while calming ones such as slow breathing and mindfulness did. Boxing workouts are good exercise; as a way to vent anger in the moment, calming down works better.

Source 19

"Exercise will make the stress go away"Strong evidence

The NHS says exercise won't make stress disappear, though it can reduce its emotional intensity, clear your thoughts and help you deal with problems more calmly. NICE says individual approaches at work are not a suitable alternative to tackling what causes the stress.

Sources 8, 44

"Vagus nerve exercises reset your nervous system"Emerging evidence

Slow breathing raises heart rate variability, a real but modest change, and lowers stress a little. Nothing is reset.

Sources 52, 15

"Somatic workouts and shaking release stress stored in your muscles"Mixed evidence

We found no trials of the "somatic workouts" sold online. Studies of trauma releasing exercises (TRE), the nearest approach that has been studied, "were not consistently rigorous", and somatic experiencing, a body-based therapy, has only preliminary evidence of mixed quality. Tense muscles are a symptom of stress, and gentle movement and stretching may feel good: that's reason enough to do them.

Sources 64, 65, 6

"Box breathing is the best breathing for stress"Emerging evidence

It's popular, but researchers describe it as having little evidence behind it, and breathing at 6 breaths a minute without holds raised heart rate variability more. The NHS teaches slow breathing with no holds.

Sources 53, 14