Stress has become a defining feature of modern executive life. Between managing demanding workloads, long hours, family responsibilities and limited downtime, it is no surprise that the World Health Organization describes stress and anxiety as a major health challenge of our time.

A small amount of stress can sharpen focus and boost performance. But when it becomes chronic, the impact is significant. Prolonged stress has been linked to cardiovascular disease, high blood pressure and autoimmune conditions.

Data from more than 31,000 EHS executive health assessments shows the scale of the challenge. Executives in the highest categories of stress, anxiety or depression are far more likely to present with other health risks such as excess weight, poor diet and disrupted sleep. Left unmanaged, these risks affect not just health, but performance, decision-making and organisational resilience.

The good news is that there are simple practices you can use almost anywhere to lower stress and restore balance. Here are three strategies supported by research.

1. Diaphragmatic breathing

Also known as belly breathing, this technique involves taking slow, deep breaths into the diaphragm rather than shallow breaths into the chest. A Harvard study found that eight weeks of diaphragmatic breathing improved mental health outcomes.

Practising this regularly helps slow heart rate, regulate blood pressure and reduce cortisol, the stress hormone. The best part is that it requires no equipment and can be done almost anywhere, at your desk before a meeting, on a plane, or even during your commute.

2. Working up a sweat

Exercise is one of the most effective tools for stress management. The Anxiety & Depression Association of America notes that physical activity significantly reduces symptoms of anxiety. Moderate to vigorous activity (around 70% of VO₂ max) is particularly effective, improving alertness, concentration and overall brain function.

For executives, this means exercise does more than relieve stress. It supports sharper decision-making and sustained energy throughout the day. Even short sessions, such as a brisk walk between meetings or a lunchtime workout, can provide benefits.

3. Finding reasons to laugh

Laughter triggers a cascade of physiological changes that reduce tension and lift mood. Research shows that laughter increases oxygen intake, stimulates circulation, reduces muscle tension and boosts endorphins.

It is more than just a temporary distraction. Laughter can reduce anxiety, support relaxation and help buffer the physical effects of stress. Whether it is catching up with colleagues, spending time with family or watching a favourite comedian, finding moments of humour can be a simple but powerful resilience strategy.

Building resilience into your day

Stress is unavoidable, but how you respond to it makes all the difference. Incorporating practices such as mindful breathing, regular exercise and even laughter can provide immediate relief while also strengthening long-term resilience.

At EHS, our executive health assessments include a comprehensive review of stress, anxiety and lifestyle risk factors. Our clinical team provides evidence-based strategies tailored to executives who need to perform under pressure while protecting their long-term health.