Stress is one of those things that can quietly erode your health, your sleep, your relationships and your training before you even realise it’s happening. Over 25 years of coaching I’ve tried a lot of approaches. These four are the ones I keep coming back to — for myself and for every client I work with who is carrying too much tension.
1. Breathwork — The Tool You Always Have With You
I had the privilege of spending time learning from Wim Hof, and what struck me most was how immediately available this tool is. You don’t need equipment, a gym, a supplement or a free hour. You just need your breath. Techniques like box breathing — inhale for 4 counts, hold for 4, exhale for 4, hold for 4 — activate the parasympathetic nervous system and physically reduce the stress response within minutes. The Wim Hof breathing method takes this further, helping you build a level of physiological resilience that changes how your body responds to stress over time. I’ve used it before difficult conversations, before hard training sessions, and on days when everything feels like too much. It works.
2. Sleep — The Thing Stress Steals First
When stress goes up, sleep is usually the first thing to suffer. And when sleep suffers, stress gets worse. It’s a cycle that compounds fast. The most powerful thing you can do to break it is protect your sleep schedule with the same seriousness you’d give to a business commitment. Consistent bed and wake times. A wind-down routine that signals to your brain the day is over. No screens, no stimulating content, no work emails in the last hour. I’ve written about sleep in more detail here — if stress is affecting your sleep, start there.
3. Get Out Into Nature
This one is so obvious it gets overlooked. There is solid research behind the stress-reducing effects of time in natural environments — lower cortisol, reduced heart rate, improved mood. But beyond the research, I just know it works. A walk in a park, a morning at the beach, a hike on the weekend — something shifts. The scale of your problems looks different when you’re outside in open space. Melbourne’s inner south has some great parks and trails. Use them.
4. Social Connection — The Bonus Strategy
When I feel disconnected from myself, connecting with others is usually the answer. Stress often creates a pull toward isolation — cancel the plans, skip the catch-up, stay home. That instinct is almost always wrong. Time with people who matter to you is one of the most effective stress-management strategies available, and it’s completely free. If something feels off and you can’t identify why, check when you last spent real time with someone you care about. The answer is often right there.
Watch the full video above for the complete breakdown. These aren’t complicated strategies — they’re simple ones done consistently. That’s what actually moves the needle.
Related reading: 7 Sleep Tips for Busy Parents · 5 Health Habits I Do Every Day · 21 Days of Cold Showers
Related reading: 7 Sleep Tips for Busy Parents · 5 Health Habits I Do Every Day · How I Became a Happier Person
Related reading: Why You’re Always Tired · Why Walking Is Underrated
Want help putting this into practice?
I work with busy parents across Melbourne’s inner south — coming to you, no gym needed. If you’re ready to stop starting over and actually build something that sticks, book a free assessment.
