When you’re stressed, finding time or energy for exercise can feel like one more thing on your list. A short forearm plank can be a chance to focus on your body for a minute, and steady breathing can help you feel calmer.

Stress and your body

When you’re stressed, your muscles often tense up and your breathing becomes faster and shallower. Many people hold their breath without noticing, especially during exercise.

Breathing through your plank

Breathing steadily through your plank helps your trunk work well, and slow breathing is linked with feeling calmer. You could try breathing in for about four seconds and out for about six as you hold.

Focusing on your breathing can give your mind a break from whatever is on your plate.

Shorter holds on busy days

On stressful days, you don’t need to push for a longer hold. A few shorter planks still count. You could try the knee version if your energy is low.

Exercise and stress

Regular physical activity is linked with lower stress and better mood. Even short sessions can help. Research on exercises where you hold a still position, like a plank, has also found links with lower blood pressure over time.

Setting up your forearm plank

Elbows under your shoulders, forearms flat. Press the floor away, gently squeeze your bottom and keep a straight line from your head to your heels.

Something to try this week

On one stressful day, try your goal video with slow breathing, breathing out a little longer than you breathe in.

What to take away

• Breathe steadily through each hold.
• Try shorter holds on stressful days.
• Use your plank as a moment to focus on your breathing.
• Keep a regular routine for your mood and stress.

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