Why your Mind, Mood, and Metabolism Will Thank You

Life in Singapore can often feel like a non-stop sprint. Between work deadlines, train delays, and trying to squeeze in social life, stress feels like a daily default setting.

But what if we told you that just a few minutes of intentional calm could flip the script for your entire day? Let’s explore what actually happens inside your body when you de-stress, and how it supports your mental and physical health, energy levels, and long-term wellness.

The First Few Minutes: Your Body Starts to Let Go

When you pause to breathe deeply, stretch, or slow down, your parasympathetic nervous system (a.k.a. your “relaxation response”) kicks in. Your vagus nerve is stimulated, which helps to counteract the stress response by

• Slowing your heart rate
• Lowering blood pressure
• Relaxing tense muscles
• Reducing cortisol (your main stress hormone)

15 to 30 Minutes In: Your Mind and Body Align

As your breathing deepens and your body relaxes, your brain gets more oxygen. This improves clarity, focus, and decision-making. At the same time, your body releases feel good hormones like endorphins (natural painkillers), serotonin (mood stabiliser), and dopamine (reward and motivation).

So, whether it’s walking in the park, laughing with friends, or jamming out to some tunes, these activities can all help lift your mood.

30 Minutes or More: Deeper Healing Begins

If you continue to stay in a relaxed state through activities like stretching and journalling, your body starts to repair itself. Inflammation in the body decreases, reducing your risk of chronic diseases like heart disease or diabetes. Your immune function also improves, helping you fight off pesky infections more effectively.

Long-Term Calm = Long-Term Gains

These effects start to culminate once you make de-stressing a regular habit and go beyond just feeling better in the moment. Over time, you’ll notice:

• Better Sleep Quality: Cortisol levels stabilise and melatonin (your sleep hormone) works more effectively
• Improved heart health: Lower resting heart rate and blood pressure, which reduces your risk of cardiovascular issues
• Greater Mental Resilience: Your brain becomes more adaptable, helping you stay calm through hectic daily life

Quick and Easy De-stressing Techniques

You don’t always need a full spa day in Bali to feel better. Here are some simple science backed ways to help your body switch from “fight or flight” to “recharge mode”.

Quick Fixes (5 to 15 Minutes)

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat for 5 minutes. This activates your vagus nerve to calm your nervous system.
• Stretch It Out: Stand up from your desk. Do some neck rolls, shoulder shrugs, or take a walk around your block or office.
• Mindfulness or Meditation: Using apps like Headspace or Calm, sit quietly and focus on your breath to improve your emotional control.

Lifestyle Habits for Long-Term Stress Reduction

• Move Regularly: Walk, cycle, or swim 3 to 5 times a week to support your fitness, lower cortisol, and improve cardio health.
• Prioritise Quality Sleep: Aim for 7 to 9 hours of uninterrupted rest. That means no more scrolling or binging shows till 2am, we know. Sleep is essential for resetting your cortisol levels and building your resilience to stress.
• Stay Connected: Spend time with the people you love. This increases your oxytocin levels, which counteracts cortisol levels.
• Do What You Love: Everyone has their own creative outlets, be it painting, cooking, gardening. If it sparks joy, your brain’s reward system will be engaged, improving your mood and focus.
• Maintain a Balanced Diet: You know what to avoid, but what about what to include? Consider eating stress-reducing foods rich in magnesium (spinach, dark chocolate), omega-3s (salmon, walnuts), and antioxidants (berries, green tea), all of which stabilises your energy.

Calm is Skill You Can Build!

De-stressing isn’t just about feeling better for a moment. It’s about protecting your long-term health and improving your energy balance, building a more resilient mind and body. Whether it’s five minutes of breathing or stretching at your desk, every small act of calm adds up and helps to activate your body’s natural relaxation mechanisms. So, the next time life feels overwhelming, remember, you can always take things one moment at a time.

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This article was written in collaboration with Karthik Pillay, Neural Nutritionist and Founder of Neural Performance Institute.

Disclaimer:
This article is for your information only and does not consider your specific investment objectives, financial situation or needs. We recommend that you seek advice from a Prudential Representative before making a commitment to purchase a policy. T&Cs apply. Protected up to specified limits by SDIC. Information is correct as at 14 August 2025.