Ever since the search for the Fountain of Youth, people have sought easy, quick fixes to improve how they feel. Researchers now identify simple, evidence-based strategies that can help. These might not turn back the clock, fix a broken heart, or heal clinical anxiety or depression, but they’re effective in calming your nervous system and can become self-perpetuating.

1. Extended exhales. We’ve all heard “take 10 slow deep breaths” when we’re stressed or angry. But 10 breaths take a long time! You don’t need that many. Deep, or belly, breathing, in itself promotes the parasympathetic (rest and digest) nervous system and inhibits the sympathetic (fight or flight—or, perhaps for women, tend and befriend). Deep breathing lowers blood pressure, heart rate, and activity in the amydala, the part of our brains associated with fear.

By extending your exhalations, you get these benefits and more, also increasing heart rate variability (HRV). HRV measures vagal activity and is a proxy for general nervous system health. Even three or five extended exhales may be enough to help you feel calm. Breathing consciously in this way also helps you focus on the present moment—the definition of mindfulness.

To lengthen your exhales, simply breathe in deeply, perhaps to a count of three, and breathe out to a count of five, or whatever is comfortable. Although you needn’t do this for more than a few breaths to feel effects, if you have a bit longer, one study found five minutes of extended exhales, sighing on the out-breath, improved mood and anxiety.

2. Healing water sounds. Have you ever noticed how many therapist and healthcare waiting rooms sport water features? The sound of water has been found to promote relaxation, decreasing heart rate and even anxiety. If you don’t live near water, that’s OK. Even virtual reality works. That background “music” of waves crashing to shore really can help you relax. While other nature sounds also decrease stress and irritation, water seems to have the greatest effect. Perhaps this is because our ancestors needed to be experts at sussing out water to ensure survival. Water sounds need to be true enough for our brain to “hear” them as water, so if you do invest in a water feature, make it one that’s audible.