How Just Six Minutes of Reading Can Significantly Reduce Stress: What Science Really Says

Reading for only six minutes may seem like a small daily habit, but scientific evidence shows that it can make a surprisingly powerful impact on stress reduction. A well-known 2009 study conducted by Mindlab International at the University of Sussex found that reading a good book reduced participants’ stress levels by up to 68%. This made reading more effective and faster than several common relaxation activities, including listening to music, taking a walk, or drinking a warm beverage.

Why Reading Works: The Power of Cognitive Escape

Researchers explain that the stress-relieving benefit of reading comes from a psychological process known as cognitive escape. When you immerse yourself in a story, your brain shifts its attention from real-life concerns to the events unfolding on the page. This mental transition allows the mind to disengage from stress triggers, creating a calming effect similar to meditation.

This shift in mental focus encourages the body to relax physically as well. In the University of Sussex study, participants experienced:

• A slowed heart rate

• Reduced muscle tension

• A noticeable drop in self-reported stress levels

Although the study did not measure cortisol—the body's primary stress hormone—other research from the American Psychological Association (APA) and Harvard Health Publishing confirms that activities promoting relaxation and mental absorption can lead to overall improvements in physiological stress responses over time.

Short Sessions, Big Benefits

One of the most remarkable findings is how quickly these benefits appear. Even brief reading sessions—such as six to ten minutes—can provide meaningful relief. This makes reading an accessible tool for people with busy schedules. You don’t need long blocks of time; simply opening a book during a break, before bed, or while commuting can help reset your mental state.

Whether you enjoy fiction, non-fiction, poetry, or self-help books, engaging your mind in written content encourages emotional balance, mental clarity, and a calmer outlook on daily challenges.

Long-Term Advantages for Mental Well-Being

Incorporating reading into your routine offers several long-term benefits:

• Lower anxiety levels

• Improved concentration and focus

• Better emotional resilience

• Enhanced cognitive functioning, supported by studies from the National Institutes of Health (NIH)

Regular reading encourages continuous mental engagement, which can positively impact mood regulation and stress management. This simple daily practice highlights how small, mindful habits can contribute to better mental health overall.

A Simple Habit With a Major Impact

The evidence is clear: spending just a few minutes each day with a book can significantly reduce stress and improve your emotional well-being. Reading is more than entertainment—it’s a scientifically supported method for promoting relaxation, restoring mental balance, and supporting long-term psychological health.

In a world filled with constant stimulation, choosing to read—even for a short time—can be a powerful act of self-care.