Feeling Wired but Tired? Simple Ways to Calm Everyday Stress

You're exhausted by 3pm, yet at bedtime your mind is still racing through tomorrow's to-do list. If "wired but tired" sounds familiar, you're not alone, and simple, evidence-backed habits can help you feel calmer.

Why stress can leave you drained and on edge

Stress is a normal response to pressure, and in short bursts it helps you focus. The trouble starts when pressure is constant: long workdays, caring for family and a phone that never stops buzzing. Without chances to switch off, many people feel restless and fatigued at once.

Your breathing is a built-in reset button

How you breathe and how you feel are closely linked. A meta-analysis of 12 randomised controlled trials found that people who practised breathwork reported lower stress than those in control groups, along with small improvements in anxiety and low mood (Fincham et al., 2023). Study quality varied, so think of breathwork as one helpful tool among many.

One style stands out. In a month-long randomised study, people did five minutes a day of different breathing exercises or mindfulness meditation. Those who practised "cyclic sighing", which focuses on a long, slow breath out, had a greater lift in mood and a bigger drop in breathing rate than the meditation group (Balban et al., 2023).

Movement helps your mind, not just your body

A large review covering more than 1,000 trials and over 128,000 adults found that physical activity had meaningful benefits for symptoms of depression, anxiety and psychological distress compared with usual care (Singh et al., 2023). Benefits were seen in healthy adults too, and higher-intensity activity was linked to bigger improvements.

Everyday habits to try

• Take a five-minute breathing break. Breathe in through your nose, top up with a second short breath in, then breathe out slowly through your mouth. Repeat for a few minutes.
• Lengthen your exhale. When you notice tension, make your out-breath longer than your in-breath.
• Move most days. Aim for activity that gets you a little puffed, even in 10-minute blocks.
• Get outside in the morning. Daylight early in the day helps set up your body clock for better sleep later.
• Dim the lights at night. Swap bright overhead lights and screens for softer lighting in the hour before bed.
• Make time for people. Regular face-to-face catch-ups with friends or family are a powerful buffer against stress.

What popular health podcasters say

Neuroscientist Andrew Huberman describes the "physiological sigh" (a double breath in followed by a long breath out, done one to three times) as the fastest way he knows to calm down in the moment. He also points to morning sunlight, exercise, sleep and in-person social connection as foundations for handling longer-term stress (Huberman, 2025). This lines up well with the research on breathwork and exercise above. Podcasts can be a great source of ideas, but they're no substitute for advice tailored to you.

When to see a professional

Talk to your GP if stress is affecting your sleep, work or relationships for more than a couple of weeks, or if you feel constantly anxious, low or unable to cope. Seek help promptly for chest pain, a racing or irregular heartbeat, shortness of breath, or unexplained weight loss. If you ever have thoughts of harming yourself, call 000 in an emergency or Lifeline on 13 11 14.

Frequently asked questions

Can breathing exercises really reduce stress?

Yes. Research suggests regular breathwork can lower self-reported stress, and a few minutes a day of slow, exhale-focused breathing has been linked to better mood (Fincham et al., 2023; Balban et al., 2023).

How much exercise helps with stress?

Many types of movement help, with more vigorous activity linked to bigger improvements (Singh et al., 2023).

Why do I feel tired but can't switch off at night?

Ongoing pressure and late screen use can leave you alert at bedtime even when exhausted. A calm evening routine and dimmer lighting can help; see your GP if poor sleep continues.

References

Balban, M.Y. et al. (2023) 'Brief structured respiration practices enhance mood and reduce physiological arousal', Cell Reports Medicine, 4(1), p. 100895. doi: 10.1016/j.xcrm.2022.100895. Available at: https://pubmed.ncbi.nlm.nih.gov/36630953/

Fincham, G.W. et al. (2023) 'Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials', Scientific Reports, 13(1), p. 432. doi: 10.1038/s41598-022-27247-y. Available at: https://pubmed.ncbi.nlm.nih.gov/36624160/

Huberman, A. (2025) Essentials: Tools for Managing Stress & Anxiety. Huberman Lab podcast episode page, 16 January 2025. Available at: https://www.hubermanlab.com/episode/essentials-tools-for-managing-stress-anxiety

Singh, B. et al. (2023) 'Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews', British Journal of Sports Medicine, 57(18), pp. 1203–1209. doi: 10.1136/bjsports-2022-106195. Available at: https://pubmed.ncbi.nlm.nih.gov/36796860/

Looking for personalised support?

GL Wellness Concierge can coordinate a consultation with independent, registered healthcare practitioners who can assess your individual needs. Speak with our concierge team.

This article is general information only and is not medical advice. Always speak with a qualified health professional about your individual needs. GL Wellness Concierge is a coordination service and does not provide, supply, or grant access to any therapeutic good.