Written by Mia Barnes

When people talk about calming down, they often imagine self-care days that take hours. While those are effective, there are simple stress relief techniques you can do in under five minutes. Whether you’re at home, in the office, or on the go, try these quick, effective ideas to reset your mind and body.

1. Isolate Yourself

If you feel overstimulated, escape your surroundings and self-isolate. It’s especially important for people sensitive to sensory stimuli since they may experience higher stress levels and are easily overwhelmed. Be alone for five minutes before entering that stressful environment again. 

2. Breathe

Relieve your stress by taking slow and deep breaths. You can breathe through your nose for a few counts before exhaling through your mouth. Place a hand on your chest and try to feel your heart rate slow down bit by bit. 

3. Listen to a Song

Look through your playlist and play a five-minute song to calm down. Take your pick of any song, whether a slow classical piece or a jazzy melody — what matters is that you like it. Listen through headphones to help drown out other outside noise. 

4. Quickly Meditate

Look for a quiet space where you can sit and meditate for a bit. Ask yourself if your current activity drains or energises you to gauge your energy levels. If you feel like you’re in the negative, consider making plans to boost your happiness. 

5. Rest Your Eyes

Straining your eyes, whether by leisurely scrolling through your phone or working, can add to stress. Find a seat and take some time to rest your eyes. Add a warm compress to help you relax.

6. Drink Some Water

Feeling dehydrated can lead to stress and headaches. Grab your water bottle and take a few sips. You can also set a recurring alarm to remind yourself to drink. 

7. Rub Your Temples

Rub your temples to help relieve the tension. Place two or three fingers on the side of your head, creating steady circular motions for a couple of seconds. Work a little along the hairline until you get into the middle of your forehead. 

8. Stand and Stretch

Stand up from your seat and grab your yoga mat. Some stretches can help you take your mind off whatever’s stressing you out. Start with a head roll. Then, roll your shoulders to ease out the tension before stretching each arm across your chest, one at a time. Reach high and low to stretch your back, breathing in and out as you focus on how your body feels.

9. Get Sunlight

Head out for a walk and soak in a little bit of sunlight. Higher exposure to this is associated with less perceived stress in the long run due to vitamin D. Just remember to put on a little sunscreen to protect your skin!

10. Use a Massage Ball

Give yourself a massage with a cork ball. You can add a good amount of pressure to your neck, forearms and hands as you roll it on. The calves and feet are also a good place to target if you’ve been standing for a while. 

Relieve Your Stress

Stressors come around daily, but it’s important to learn how to handle them and take care of yourself. Give yourself five minutes and do what helps you calm down — it can be the reset you need to refocus.

The right tools can make all the difference, from eco-friendly yoga mats for calming stretches and meditation, to a weighted Pilates ball or tone-up wrist & ankle weights for mindful movement.

Ease muscle tension with a cork massage ball, improve mobility with resistance bands, or add functional strength training with peak strength triangles and a Pilates bar kit. 

In today’s fast-paced world, stress and mental fatigue have become the norm—but they don’t have to be.

As deadlines pile up, social feeds scroll endlessly, and our calendars fill to the brim, it’s no wonder so many of us feel like we’re living in a constant state of go-go-go. But what if the answer to feeling calmer, stronger, and more connected wasn’t doing more—but actually doing less?

That’s where meditation comes in.

“Meditation has been the anchor that’s brought me back to myself. Whenever I feel disconnected or that I’m losing myself amongst the craziness of life, it brings me back to this space where everything feels not just manageable again but almost magical.”

— Rima, The Grounded Yogi

The Science-Backed Benefits of Meditation

Reduces Stress and Cortisol Levels

Stress isn’t just a feeling—it’s a physical state. When you're under pressure, your body produces more cortisol, the hormone responsible for the fight-or-flight response. Chronic stress leads to fatigue, anxiety, digestive issues, and more.

Meditation has been shown to significantly reduce cortisol levels, creating space for your nervous system to reset. Just 10 minutes a day can start to break the cycle of chronic tension and can reduce physical and emotional tension. 

Enhances Focus and Cognitive Function

Modern life is full of distractions—and our ability

 to concentrate is under threat. Meditation trains the brain to focus on one thing at a time, which helps improve working memory, attention span, and mental clarity.

This is especially helpful for those juggling work, family, and personal wellness. A regular meditation practice strengthens your ability to stay present, think clearly, and make better decisions—without mental overload, as seen in this Harvard Health study demonstrating the benefits of meditation on calming the mind. 

Studies also show the benefits of yoga beyond the mat for inner awareness, presence, a better body image, being a mindful eater, as well as to boost weight loss, strength and fitness. Therefore combining meditation and movement can have increased benefits for your daily state of wellbeing. You will find a restorative and relaxing flow to help you get started here.

Improves Emotional Regulation

We can’t always control what life throws at us—but we can control how we respond. Meditation gives you the space to pause before reacting. It helps reduce emotional reactivity and increases self-awareness, making you more patient, compassionate, and resilient.

For women navigating motherhood, career demands, or hormonal changes, meditation can be a powerful anchor to stay emotionally balanced. With regular practice, meditation helps you become less reactive and more grounded in daily life.

Boosts Immune Function

Chronic stress weakens your immune system, making you more susceptible to illness. Meditation supports immune resilience by calming inflammation and improving overall immune response.

Even short daily sessions can help regulate the body's stress response and improve physical health, making it easier to bounce back from illness—and stay well with meditation supporting immune health by reducing stress’s impact on the body.

Supports Heart Health

Your heart doesn’t just respond to your physical activity—it also responds to your stress levels. Meditation has been shown to lower blood pressure, improve circulation, and support overall cardiovascular health.

Incorporating mindfulness into your routine may help reduce the risk of heart-related conditions over time, making it a preventative tool for long-term wellbeing. Lower blood pressure, improved circulation, and heart rhythm balance are all linked to mindfulness practices.

Encourages Better Sleep

If your mind races the moment your head hits the pillow, meditation might be your missing bedtime ritual. Guided meditations and breathwork calm your nervous system and prepare your body for rest.

Meditation can reduce insomnia, decrease night time waking, and improve sleep quality—helping you feel more restored and energised the next day.

Meditation soothes your nervous system and preps your body for more restful, restorative sleep.

Enhances Overall Wellbeing

Beyond the measurable benefits, meditation helps cultivate a deeper sense of peace, gratitude, and joy. It connects you to the present moment, helping you feel more grounded and less overwhelmed—even when life is busy. For more details on how movement can support your mental health, read our latest blog post here.

Over time, it shifts your mindset from one of survival to one of intentional living, where self-care becomes a rhythm rather than a reward.

Try This: 7-Minute Body Scan Meditation

Looking for a gentle, accessible way to get started?

Try this calming 7-minute body scan meditation by Rima, The Grounded Yogi — it’s designed to help you relax, reset, and reconnect in just a few minutes.

Download your meditation here.

Start Small, Start Now

You don’t need hours of silence or a mountain retreat. Just a few minutes a day of intentional stillness can transform how you move through life.

Whether you're new to meditation or returning to it, this is your invitation to come home to yourself.

Ready to Feel More Grounded?

Explore our collection of beautiful, functional mindfulness tools—from massage balls, rollers, yoga blocks and mats:

Shop Mindfulness Essentials at Amp Wellbeing

Written by Mia Barnes

You don’t need a strict workout routine to feel the mental benefits of movement. Even small amounts of physical activity can help clear your mind, boost your mood, and reduce stress. Whether it’s a short walk, a yoga session, a workout class, or stretching while watching TV, movement plays a big role in how you feel mentally.

At Amp Wellbeing, we believe that fitness and wellness should be accessible, enjoyable, and seamlessly integrated into daily life. Our mission is to inspire everyday movement, making it easy for you to prioritise your health—whenever and wherever it suits you. We understand that mental and physical wellbeing go hand in hand, which is why we design stylish, functional, and high-quality fitness equipment that fits effortlessly into your home and lifestyle.

Movement is more than just exercise—it’s a powerful tool for self-care, balance, and overall wellbeing. Whether you’re looking to relieve stress, build strength, or simply feel better, we’re here to support you with the right equipment and guidance to make movement a natural part of your day. Here’s how it can positively impact your mental health.

Reduces Stress

Boosts Your Mood

Exercise triggers endorphins, the chemicals in your brain that help relieve pain and improve your mood. This is why people often feel better after a workout, even when they weren’t in the mood to start. But you don’t have to push yourself through an intense gym session to reap the benefits. A bike ride, a casual swim or playing with your pet can all help boost your mood naturally. 

If you’re not into traditional exercise, try dancing, hiking or anything that gets you moving in a fun way. Even if you’re short on time, just a few minutes of gentle movement can help shift your mindset.

Clears the Mental Clutter

Some of the best thinking happens when you’re moving. Walking, running and other repetitive activities help your brain process thoughts and emotions more efficiently. That’s why taking a walk often helps when you feel stuck on a problem. 

If you’re overwhelmed, try moving without distractions — no phone or music — just let your thoughts settle as you go. If you do need a little guidance, listening to a wellness podcast while walking can boost your mental well-being and give you new ways to manage stress. 

Helps You Feel More Connected

Physical activity doesn’t have to be a solo endeavour. Moving with others can help you feel more connected, which is just as important for mental well-being as the movement itself. Whether it’s joining a sports team, taking a yoga class or just going for a walk with a friend, being active with others can combat loneliness and boost your motivation. 

Promotes Better Sleep

If you struggle to fall asleep or wake up feeling groggy, moving more during the day can help. Regular physical activity regulates your circadian rhythm, making it easier to fall and stay asleep.

Remember, you don’t need a hectic or intense workout — just moving more throughout the day can make a difference. Even stretching or doing light yoga before bed can help your body wind down. We have some beginner guides and workouts to help you get started in our Workout Centre.

Increases Energy

It sounds backward, but when you’re tired, movement can actually help you feel more energized. Physical activity increases blood flow and oxygen levels, which fights off sluggishness. If you hit an afternoon slump, a quick walk or even standing up and stretching for a few minutes can wake you up more effectively than another cup of coffee. 

Small Moves, Big Impact

The benefits of movement add up over time. You don’t have to overhaul your routine — just find small ways to move throughout the day (you can read more about creating a consistent,  easy to follow fitness plan here). If you feel sluggish, stand up and stretch. If your mind is racing, take a short walk. Even if you’re not in the mood to exercise, doing something simple can help shift your energy. Movement isn’t about doing the most but about doing what you can.

Recharge Without Limits: A Wellness Journey for High Performers

Written by Step into Tranquillity

The Hidden Cost of Success

Success drives you—but at what cost? Studies reveal that 70% of high-performing individuals face burnout, caught in a cycle of long hours, relentless stress, and dwindling energy. You’ve mastered the art of pushing forward, but what if the secret to sustained peak performance isn’t more effort—it’s a strategic pause? Imagine resetting your mind, body, and spirit without leaving your desk, your home, or your life. No travel, no rigid schedules—just transformative wellness, tailored to you.

Welcome to the 5-Day Virtual Mini Retreat: 5 Days to Tranquillity and Wellness, an online experience hosted within our dynamic community. This isn’t a one-off event—it’s evergreen, meaning you can join whenever you’re ready. And another great part is that it’s FREE! Partnering with elite wellness innovators—AMP Wellbeing, Big Juice, MONK, and Gravity Cartel—and led by expert Julie Holmwood, this retreat delivers a flexible, science-backed reset for high achievers. Ready to recharge on your terms? Let’s dive in.

Why This Retreat Stands Out

High performers don’t settle—and neither should your wellness. Here’s what makes this virtual retreat your ultimate reset:

A Tribe of Like-Minded Achievers
Join a community of CEOs, entrepreneurs, and driven professionals who get your hustle. Connect, share, and grow together.

Exclusive Access to Julie Holmwood
Wellness expert Julie Holmwood guides you live, offering personalized strategies to thrive.

Direct Connection to Elite Partners
Interact with AMP Wellbeing, Big Juice, MONK, and Gravity Cartel through Q&As and workshops.

Ongoing Support
Stay plugged in with webinars, live Q&As, resources, and a supportive community—wellness that lasts.

Unmatched Flexibility
Start anytime, engage anywhere—wellness that fits your life.

Your 5-Day Journey

Each day brings a new theme, building a holistic reset:

Day 1: Mindful Beginnings - Guided Meditation

Focus: Inner calm and clarity.

What You’ll Do: Ground yourself with Julie’s guided meditation.

Bonus: PDF with mindfulness tips and gratitude journal template.

Partner: AMP Wellbeing adds a gentle movement flow.

Day 2: Nourishing Your Body - Plant-Based Nutrition Tips

Focus: Energy and healing through food.

What You’ll Do: Learn plant-based eating with practical tips.

Bonus: Recipes featuring Big Juice blends.

Partner: Big Juice demos a smoothie to fuel you.

Day 3: Energizing Breath and Cold - Breathwork & Cold Therapy

Focus: Vitality through breath and cold exposure.

What You’ll Do: Calm your system with breathwork; explore cold therapy.

Bonus: Guide to integrate these practices.

Partner: MONK guides a virtual cold plunge.

Day 4: Releasing Stress - Gentle Pilates & Yoga for Balance with Fiona

Focus: Letting go of tension.

What You’ll Do: Flow through a stress-relief yoga session.

Bonus: Printable yoga sequence.

Partner: AMP Wellbeing enhances your practice.

Day 5: Reflection and Renewal - Journaling and Future Steps

Focus: Purpose and lasting wellness.

What You’ll Do: Reflect and plan with guided journaling.

Bonus: Journaling prompts and wellness plan template.

Partner: Gravity Cartel shares tools to sustain momentum.

The Science of Your Transformation

Mindfulness: Cuts stress by 30% (Harvard studies).

Nutrition: Big Juice boosts brainpower with antioxidants.

Cold Therapy: MONK reduces inflammation and elevates mood.

Movement: AMP Wellbeing  lowers cortisol for resilience.

Written by Mia Barnes

Starting a fitness routine doesn’t have to mean overhauling your entire life. The key to true success is making small changes that fit your current schedule, not disrupt it. Here’s how to build a routine you’ll actually stick to.

Set Clear, Realistic Goals

What do you really want from your fitness routine? Maybe you want more energy to play with your kids, improve your mood, or complete that 5K. Whatever it is, write it down. Goals give you direction, keep your motivation up, and give you something to work toward.

Pick Activities You Actually Enjoy

As much as 60% of American adults don’t get enough movement in their daily lives. A big reason for that is exercise often feels like a chore. This is why it’s so important to find something you genuinely love and look forward to. You’re much more likely to stick to something if you actually enjoy doing it.

If the idea of going to the gym makes you groan, don’t force it. Go hiking or biking if you love being outdoors. Those who prefer low-impact workouts could try swimming or Pilates. The more fun it is to you, the less it’ll feel like an obligation.

Schedule It Like an Appointment

You wouldn’t cancel a doctor’s appointment or skip a work meeting, so don’t miss your workout time, either. Pick a time of day that works best for you — maybe that’s early mornings before the chaos starts or evenings after work as a way to unwind. Add it to your calendar, set a reminder, and treat it like an important meeting with yourself.

If mornings aren’t your thing, don’t force it. Find the time that works for your energy levels.

Start Small and Build Up

It’s easy to get overexcited and try to do too much too soon, but that’s a fast track to burnout. Start with something manageable, like 20 minutes a few times a week. Once you’ve built the habit, you can gradually increase the time or intensity.

Keep Your Gear Handy

Make things as easy for yourself as possible. Lay out your workout clothes the night before, or keep a gym bag in your car. If everything’s ready to go, you’re less likely to come up with excuses. The goal is to reduce any barriers that might stop you from getting started.

Don’t let social media convince you you need fancy equipment or luxury gym memberships. Bodyweight exercises are a perfect way to get started without breaking the bank.

Recruit a Workout Buddy

Finding someone to work out with is a fantastic way to stay accountable. Whether you join a fitness class, go for regular walks with a friend, or find a running group, turning workouts into a social activity can help combat loneliness while boosting motivation. Sharing goals and cheering each other on when the session gets tough can make all the difference. Plus, knowing someone is counting on you to show up is an excellent way to stay consistent.

Track Your Progress

Seeing how far you’ve come can be incredibly motivating. Use a fitness app, journal, progress photos, or even just mark days on a calendar. Keep track of what you did, how you felt, and any improvements you’ve noticed. It’s not just about numbers — celebrate non-scale victories like feeling more energetic or noticing your mood improve.

Here are some motivation boosters that may help:

●      Set mini goals, like completing three workouts a week.

●      Reward yourself for reaching milestones. You could treat yourself to a nice dinner or buy those leggings you’ve been eyeing.

●      Create a playlist of your favourite upbeat songs. Research has shown choosing your own workout playlist can boost your performance and enjoyment.

●      Change your routine when you feel bored. Try a new workout class or a different running route to spice things up.

Try to Be Flexible

Some days won’t go as planned, and that’s OK. Life gets busy, and missing a workout doesn't mean you’ve failed. The trick is to adjust without guilt.

If you can’t fit in a full workout, even five or 10 minutes of movement is better than nothing. Focus on consistency over perfection.

Bringing It All Together

You don’t need to flip your life upside down to build a solid fitness routine. Focusing on small, sustainable steps and giving yourself room to adjust is the best way to create a natural habit.

Get started today!