Exercises To Calm Your Anxious Thoughts

Calming Exercises to Ease Anxiety

Anxiety can sneak up on us during the day—whether it’s from work stress, personal challenges, or just racing thoughts. The good news is that simple, science-backed exercises can calm your body and mind in just a few minutes. Here are seven powerful techniques you can try anytime.

Box Breathing

This Navy SEAL–approved technique is perfect for moments of high stress.

How to do it:

• Inhale through your nose for 4 counts.

• Hold your breath for 4 counts.

• Exhale through your mouth for 4 counts.

• Hold again for 4 counts.

• Repeat 4–6 cycles.

This steady rhythm signals your nervous system to relax.

Gentle Movement

Slow, mindful movement eases both body and mind.

• Yoga poses like child’s pose, forward fold, or cat-cow stretch.

• Walking meditation: match your breath to your footsteps while noticing your surroundings.

Anxiety doesn’t always require big solutions—sometimes just two minutes of deep breathing or grounding can make a big difference. Over time, practicing these exercises regularly builds resilience, making it easier to stay calm when stress arises.

Sources

• American Psychological Association. Mindfulness, relaxation, and stress reduction techniques.

• Harvard Health Publishing (2021). Relaxation techniques: Breath control helps quell errant stress response.

• Mayo Clinic. Anxiety: Treatment and self-care.

• National Center for Complementary and Integrative Health (NCCIH). Relaxation techniques for health.

• Cleveland Clinic (2022). Progressive muscle relaxation: Benefits and how to do it.