Andy Devaney
With stress levels remaining persistently high across the UK, many people are rethinking their approach to wellbeing, moving away from idealised routines and towards something far more practical.
The Burnout Report 2026 shows that nine in ten adults (91%) in the UK have experienced high or extreme levels of pressure and stress over the past year, consistent with previous years, indicating a persistent national stress burden (Mental Health UK).
Among younger adults aged 18–24, 39% took time off work due to stress-related mental health issues, highlighting the disproportionate impact on early-career employees (Mental Health UK).
Yet despite growing awareness around wellbeing, many still struggle to implement advice that fits into the reality of daily life.
Yoga instructor and wellbeing expert Antonia Balazs believes the solution lies in simplicity. “People don’t need an hour-long routine or a perfect lifestyle,” she says. “They need small, effective tools they can use in real time, when stress is active ”
Antonia specialises in “yoga for real life”: accessible, time-efficient techniques designed to regulate the nervous system within busy, modern routines.
Antonia shares five simple yoga techniques that can be used at a desk, on a commute or at home, no yoga mat required:
1. The 3-minute reset (for stress & overwhelm)
“When you feel pressure building, your breath is the fastest way to signal safety to the body.”
- Close your eyes or soften them.
- Inhale through your nose for 4
- Exhale slowly through your nose for 6
- Repeat for 2–3 minutes
Why it works: Extending the exhale helps calm the nervous system and reduce feelings of anxiety.
2. Desk posture release (for tension & fatigue)
“Most of us carry stress in our shoulders without realising.”
- Sit tall with feet flat on the floor
- Roll shoulders up, back and down slowly (5–10 times)
- Gently turn your head side to side
- Notice your shoulders lower
Why it works: Releases physical tension linked to mental stress and improves focus.
3. Commute calm (for busy environments)
“You don’t need to look like you’re doing yoga to benefit from it.”
- Place one hand on your stomach
- Breathe slowly and deeply into your lower belly
- Keep your gaze soft or downward
Why it works: Helps regulate your breathing and creates a sense of calm, even in crowded or noisy spaces.
4. Evening wind-down (for better sleep)
“How you end your day has a huge impact on your sleep quality.”
- After dinner, take a short walk to digest and shift your body.
- Dim lights 30–60 minutes before bed
- As much as possible, avoid screens and engage in quieter, unwinding practices, like reading a book.
- Avoid screens where possible
Why it works: Supports your circadian rhythm and signals to your mind and body that it’s time to rest.
5. Focus boost (for work or study)
“Short breaks are one of the most underrated productivity tools.”
- Step away from your screen
- Stretch your arms overhead and take 5 deep breaths
- Gently fold forward, sweeping your arms to the ground before coming back up again (seated or standing)
Why it works: Increases circulation, resets attention and reduces mental fatigue.
Antonia’s approach reflects a wider cultural shift: moving away from rigid, time-intensive wellness trends towards something more sustainable.
“There’s this idea that if you can’t do everything, there’s no point doing anything,” she says. “But real wellbeing comes from small things you actually do consistently.”
Her work focuses on helping people feel calm, grounded and balanced l, whether they’re at their desk, travelling, studying or trying to switch off at the end of the day.
At its core, Antonia’s message is simple: wellbeing shouldn’t feel like another task on your to-do list.
By focusing on small, repeatable practices, she helps people manage stress, improve focus and build resilience in a way that feels achievable, and sustainable.
