To overcome extreme fatigue and chronic stress, you must slow down: practice slow breathing for 5 minutes a day (inhale 4s, exhale 6s), turn off screens one hour before sleep, walk daily, and prioritize simple moments in nature or with your loved ones.

noli's read

The recommendation to practice slow breathing is scientifically very robust: a meta-analysis of randomized controlled trials (RCT) published by Fincham et al. in 2023 shows that these exercises significantly reduce stress. This rhythm of 6 breaths per minute (inhale 4s, exhale 6s) stimulates the calming nervous system and improves heart rate regulation, as explained in a systematic review of the literature published in Frontiers in Human Neuroscience. Stopping screens one hour before bedtime is also supported by rigorous evidence. An observational study from 2025 published in JAMA Network Open on more than 120,000 adults confirms that the use of technological devices in the hour before bedtime reduces the duration and overall quality of sleep. Another meta-analysis of cohort studies directly links this screen exposure to an increased risk of insomnia and nocturnal awakenings. Finally, outings in nature and moments of social connection are widely validated levers for decreasing perceived stress. Marine offers a very balanced global approach, validated by high-level scientific data, without any exaggeration.

the sources

1. 1Zaccaro A et al. 2018
2. 2He X, Pan B, Ma N, et al. 2025
3. 3Santhi N, Thorne HC, van der Veen DR, et al. 2011
4. 4Brown TM et al. 2022
5. 5White MP et al. 2019