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Take a deep breath, listen to music, or try one of these other suggestions.

None of us are immune to stress, especially on or around race day, holidays, and other big events. While big solutions, like going on a vacation or getting a massage, might help you relax in these times, we often need a quick solution that doesn’t require a big financial commitment. 

For that, we found out how to relieve stress fast, according to research and experts, when you’re feeling overwhelmed, frazzled, and/or under appreciated. Consider one or maybe all of them (we’ve all had that kind of day!) to chill out in the moment. 

1. Take a Deep Breath

There’s a reason this advice is given so often: It works. Conscious, deep breathing engages the parasympathetic nervous system, which in turn slows your heart rate, according to Henry Emmons, M.D., author of The Chemistry of Calm.

A plethora of research backs up the power of deep breathing, demonstrating its effects on the parasympathetic nervous system and psychological stress levels. And you can try several different breathing exercises to see what works for you, too.

2. Put Your Hand on Your Heart

Don’t save this super valuable tactic only for national anthem moments. This is a self-soothing action that your body recognizes as a calming technique, Emmons says. It also allows you to feel your heartbeat, another signal to your brain to slow down the panic.

3. Recall a De-Stress Success

One of the biggest parts of a high-pressure situation is feeling like you won’t get past it, according to Michelle Gielan, author of Broadcasting Happiness: The Science of Igniting and Sustaining Positive Change. But you’ve done it before, and she suggests writing down a list of stressful situations you’ve conquered—from a huge presentation to overcoming an injury—as a quick reminder that you have the skills you need to power through. Turn back to these list when times feel tough. 

4. Visualize Better Times

Your brain is wired to anticipate threats, says Loretta Graziano Breuning, Ph.D., author of Habits of a Happy Brain. Create a visualization exercise that’s geared toward de-escalation. For example, as stress ramps up, imagine that you just unlocked an escape room door. Or, if thoughts of your race have you in a stress spinal, picture yourself conquering hills, staying positive, and pushing through tough stretches—and crossing that finish line strong.

5. Tell Yourself It Will Be Okay

Sounds almost too simple, and yet, comforting yourself as you would a friend actually works, says Breuning. That’s because your brain believes what you tell it, she says. It’s the same tactic that keeps you running a few extra miles or jogging past your bonk point.

6. Practice Affirmations

Once you give yourself the initial pep-talk moment, follow it up with a major language change, suggests Jen Sincero, author of You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life. For example, instead of saying, “I’m so stressed by this deadline,” switch it to, “I’m excited to get past this deadline.” 

The more you practice these simple positive switches in your internal dialogue, the more likely they become default mode.

7. Text One Friend

While it’s tempting to crowdsource your way out of stress, that may actually make you feel worse since you have to navigate an array of opinions, says Gielan. Instead, choose your best chill-out friend—the one who always talks you off the ledge the fastest—and send an SOS.

8. Get Mouthy

Many people, when they stress, get tension in the face and jaw, says Emmons. You can tell when that’s happening because you often press your tongue up to the roof of your mouth. Take a moment to peel it off, and your jaw will usually unclench as a result. 

Being mindful of the physical symptoms of stress can also help you relax those tense muscles and feel better mentally and physically. 

9. Carry a Chill-Out Item

Objects have the power that we assign to them, says Sincero. So, power up an everyday item that’s easily slipped into your pocket—maybe your kid’s Lego, or a small rock from your favorite running route, or a safety pin from your first race bib. Keep it handy and grab it when you’re getting frazzled. The point is to choose some kind of talisman that reminds you of what’s really important.

10. Skip, Jump, or Hop on One Leg

Basically, if it makes you feel like a kid and a little silly, you’ve got it right. Play can trigger positive neurochemicals like serotonin, oxytocin, and dopamine, according to Breuning. Even just a minute of child-like activity can cause a good-chemicals surge.

11. Change Your Password

File this under the “positive affirmation” tactic, but in a way your IT department will appreciate. Change your email or laptop password into something meaningful but still security-minded. For example, if this is your year for your best PR ever, try something like: 20PR&BeAst#18.c. Then, every time you type in your password, you have a little reminder of a positive in your life. 

12. Stand Up or Sit Down

Getting overwhelmed often happens when you’re in go-go-go mode, and your brain can start to spin out. Changing your body position is a helpful way to take a break, says Breuning. Even if it’s just for 30 seconds, your mind will recognize that something has changed, giving you an opportunity to take that deep breath and reset yourself. (Not to mention moving around more often throughout the day can have real benefits for your overall health!)

13. Turn on Some Tunes

A study published in JAMA Network Open suggests listening to music may lower stress levels and improve mood, especially if you perceive the music as “happy.”

What’s more, several studies have suggested that music you consider “relaxing” can have a direct effect on functions in in the body, including reducing levels of stress hormones in the body.

14. Try Alternate-Nostril Breathing

If a few deep breaths aren’t working, it’s time to get funky with this shortcut. First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale, then release that nostril and close off the left. Exhale, then inhale, through that side. Repeat until people move away from you on public transit.

15. Exhale Longer Than You Inhale

Sometimes called the 1:2 breathing practice, this is another nervous-system soother. Place a hand on your belly and take a few relaxed breaths, and then begin counting each inhale and exhale. Eventually, work up to exhaling for twice as long as your inhale.

16. Eat One Blueberry

Or a single bite of anything, really. Chew very, very slowly and notice the texture, advises New York-based registered dietitian, Vanessa Rissetto, RD. This mindful eating exercise helps bring you into the present more easily, she says, and that can de-frazzle you. 

Bonus: This kind of chewing aids digestion, and having better digestion reduces your stress response.

17. Eavesdrop for a Moment

Just as mindful eating can cause you to let go a little more, mindful listening can also be helpful, says Emmons. Take a few seconds and sit back, and really listen to everything around you. Hey, when did those birds start singing?

18. Smell or Eat Something Lemony

Aromatherapy might sound woo woo, but many people find it works like a (non-magic) charm. And this one has some science behind it. A small study of 46 individuals, published in Explore suggests smelling lemon-scented essential oil can help reduce anxiety levels. 

Another study, published in Nutrients, suggests lemon balm, eaten or in essential oil form, can improve mood and even cognitive performance. Other calming scents include lavender, clary sage, lemongrass, and jasmine.

19. Make a Specific Request

If there’s one thing your brain and the universe loves, it’s specifics, says Sincero. Saying you want to “be calm” is often too vague to be useful. Instead, she suggests something like, “I want to arrive at work feeling like this commute was a breeze, and that will let me start the check-in meeting like a hero.” Even if that doesn’t happen, your brain will respond as if it’s already occurring, Sincero says.

20. Stop Scrolling

Step away from social media for a bit, suggests Breuning. If your feed makes you feel energized, then keep up your digital consumption (though maybe take a more critical look at it to ensure it’s really making you feel good). But if it’s making you anxious or feeding your stress, go offline until you can come back refreshed. This is especially smart to do before a run and before bed.

21. Drink a Glass of Water

As if you need another reason to hydrate, drinking water can reduce your response to stress, according to Mithu Storoni, M.D., author of Stress-Proof: The Scientific Solution to Building a More Resilient Brain and Life. That’s because even a bit of dehydration can raise levels of cortisol, the hormone responsible for your fight-or flight response, she says.

22. Eat Some Protein

When your blood sugar gets low, your body responds by releasing stress hormones in an effort to get you back into balance. Cue the blood sugar surge, and even more stress. Stay on an even keel by eating regularly, and pay particular attention to including protein at every meal, since that can keep blood sugar steadier, advises Rissetto.

23. Pet an Animal

Note to employers: Letting your employees bring animals to work is a great way to keep your office on chill-out mode. But even if you can’t bring Peaches in as a colleague, petting a dog or cat has been shown to ease stress and get you feeling calmer fast.

24. Go Outside

All it takes is a 20-minute walk outside to reduce stress levels, according to one study published in Frontiers in Psychology. If you can’t get outdoors for one reason or another, research suggests even looking at photos of outdoor scenes can bring some level of de-stressing.

25. Run Up Some Stairs

Or down the hallway, or across the parking lot. Maybe do a few jumping jacks or squats. Just move, because exercise has tons of stress-lowering effects. Physical activity increases production of your feel-good endorphins, making you more relaxed.

26. Use a Mantra

Originally used as a word or sound meant to deepen meditation practice, “mantra” has evolved to be any statement that’s repeated frequently and has meaning for whomever is saying it—or even just thinking it. For example, that assurance of “I’m okay, everything will be fine” becomes a mantra when you repeat it strategically. Breuning says that your brain craves this kind of repetition and instruction. 

Find the words that work best for you to bring you into the moment and feel good, then keep repeating them to yourself when you feel stress levels rise.

27. Dance It Out

This strategy is a multi-layer chill-out tactic, because it combines the stress relief of music, play, and physical activity. And research shows that getting up and dancing can help reduce anxiety and depression. 

Plus, dancing itself has such beneficial effects on the brain that it’s now being used to treat people with Parkinson’s disease.

28. Say Thanks

Gratitude is hot these days as a stress reliever, and that’s no surprise. Research suggests showing gratitude led to higher levels of perceived social support, and lower levels of stress and depression. 

So say thanks, even if it’s to the universe for getting you that primo parking spot or to your barista for the perfect froth or to your body for getting you through five, 10, or 20 miles. And who knows, maybe saying thanks more often and doing a bunch of other items on this list will make you so chill that it will cut down on your need to de-stress in the first place.

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.