Relieve Anxiety: 11 Proven Exercises to Calm Your Mind

Table of Contents

• The Science Behind Anxiety Relief  
• #1 Breathing Anxiety Exercises to Calm Your Nervous System
• #2 Visualization Anxiety Exercise
• #3 Body Practices
• #4 Mindfulness Exercise for Anxiety Relief
• #5 Reframing for Anxiety Relief
• #6 Soothe Your Senses with Sound
• Tips for Success  
• Take Charge of Your Anxiety  

Anxiety is a natural part of life, but when it starts to overshadow daily activities, it’s time to take action. 

The good news?

You don’t need elaborate tools or expensive equipment to feel better. With just a few simple techniques, you can calm your mind, relax your body, and regain control over your thoughts.  

This guide provides actionable, research-backed exercises to help you manage anxiety effectively, no matter where you are or how much time you have.  

The Science Behind Anxiety Relief

When experiencing anxiety, the body often enters the “fight or flight” response, characterized by increased heart rate, muscle tension, and rapid breathing. This response is governed by the sympathetic nervous system, which prepares the body to confront or escape perceived threats. 

Relaxation techniques counteract this state by activating the parasympathetic nervous system and promoting a “rest and digest” state. This signals the body to relax and recover.

Certain practices—such as deep breathing, meditation, and progressive muscle relaxation—  can effectively stimulate the parasympathetic nervous system, helping to alleviate the physiological symptoms associated with anxiety.

Let’s explore some anxiety-relief exercises you can start using right now.

#1 Breathing Anxiety Exercises to Calm Your Nervous System

Breathing isn’t just something your body does automatically—it’s actually one of the easiest and most effective tools for managing stress. By controlling your breathing, you can regulate your body’s stress response and help yourself feel at ease.

Research shows that techniques like deep belly breathing can help reduce anxiety and stress levels. For example, a study published in Neurological Sciences found that students who practiced deep breathing exercises experienced lower stress levels.

Simple breathing techniques can also help you reduce physical stress symptoms, such as a racing heart or muscle tension while grounding you emotionally. 

Box Breathing

Imagine drawing a square with your breath:  

• Inhale through your nose for 4 counts.  
• Hold your breath for 4 counts.  
• Exhale slowly for 4 counts.  
• Pause for 4 counts.  

Repeat this cycle for 2–5 minutes to center yourself and regain control.  

Alternate Nostril Breathing

Rooted in yoga, this technique balances your nervous system: 

• Close your right nostril with your thumb and inhale through the left.  
• Switch, closing your left nostril, and exhale through the right.  
• Alternate nostrils for 5–7 cycles to feel more grounded.  

Breathing exercises aren’t just quick fixes—they’re powerful tools for rewiring your body’s response over time.  

#2 Visualization Anxiety Exercise

Harness the power of your imagination to soothe your mind.  

Happy Place Visualization

Close your eyes and picture a serene setting: a sunlit meadow, a quiet beach, or a cozy room. Imagine every detail—what do you hear, smell, and feel? This immersive mental escape can pull you away from spiraling thoughts.  

Floating Thoughts Exercise

Imagine your anxious thoughts as leaves drifting down a stream.

Each time a worry arises, visualize placing it on a leaf and watching it float away. This technique, often used in therapy, creates emotional distance from overwhelming thoughts and helps you let go.

#3 Body Practices

Progressive Muscle Relaxation (PMR)

Anxiety often shows up as muscle tension. PMR helps you release it step by step.  

• Sit or lie in a comfortable position.  
• Start with your toes—tense the muscles for 5 seconds, then relax for 10 seconds.  
• Work your way upward: feet, legs, stomach, arms, shoulders, and face.  
• Finish by tensing your whole body for 5 seconds and letting go completely.  

Yoga

Yoga is a powerful practice for calming anxiety, combining physical movement, breathing, and mindfulness. It reduces stress hormones like cortisol while activating the parasympathetic nervous system to promote relaxation.

Many yoga poses are especially effective at soothing the mind and releasing tension from the body.

Here are some poses you can try:

• Child’s Pose (Balasana): This gentle resting pose helps release tension in the back, neck, and shoulders.
• Legs-Up-the-Wall Pose (Viparita Karani): A simple inversion that promotes relaxation and reduces feelings of overwhelm.
• Cat-Cow Stretch: A gentle flow that reduces tension and encourages rhythmic breathing.

Walking

Walking isn’t just good for your body—it’s a simple, effective way to ease anxiety and reset your mind. Whether it’s a brisk power walk or a leisurely stroll, walking can lower cortisol levels and release endorphins, the body’s natural stress-relievers.

To boost the effect of walking as an anxiety exercise, try this guided walking meditation that helps you avoid mind-wandering and focus on the present moment.

Here are a few tips that can make your walk even more effective to combat anxiety:

• Sync your steps with your breath. For example, inhale for four steps and exhale for four steps. This rhythmic pattern regulates your nervous system and quiets racing thoughts.
• Walk in nature. The practice of “forest bathing,” or immersing yourself in nature, has been shown to reduce anxiety and improve overall mental well-being.  
• Use walking as a moving meditation. Focus on the sensations of walking—the feeling of your feet on the ground, the swing of your arms, or the rhythm of your breathing.

#4 Mindfulness Exercise for Anxiety Relief

Basic Mindfulness Practice

Sit comfortably and focus on your breath. When your thoughts wander, gently guide them back to your breathing. Even 5 minutes a day can reduce anxiety and improve focus.

Try this guided mindfulness meditation to keep your mind focused and make it easier to stay present and avoid distractions.

The 5-4-3-2-1 Method

Grounding shifts your focus from anxiety to the present moment by engaging your senses:  

• Name 5 things you can see around you.  
• Identify 4 things you can touch.  
• Notice 3 things you can hear.  
• Recognize 2 things you can smell.  
• Focus on 1 thing you can taste.

Use this audio guide to help you practice the 5-4-3-2-1 method with ease.

#5 Reframing for Anxiety Relief

Anxiety often stems from negative thought patterns. Cognitive reframing helps you challenge and shift them into more constructive perspectives.

Steps to reframe your thoughts:

1. Write down your anxious thought (e.g., “I’m going to fail this test.”).  
2. Ask yourself: What evidence supports or contradicts this thought?  
3. Replace it with a more balanced perspective (e.g., “I’ve studied and prepared; I’ll do my best.”).  

For example:

Let’s say you’re feeling anxious about a big presentation.

Step 1. Your initial (negative) thought might be:

“I’m going to mess up, and everyone will think I’m incompetent.”

Step 2. Let’s start by examining the evidence.

• Evidence for: “I sometimes get nervous speaking in public but the audience rarely notices.”
• Evidence against: “I’ve prepared thoroughly, and I’ve presented successfully before.”

Step 3. Challenge the thought

Ask yourself, “Is this catastrophic thinking?” or “Am I exaggerating?”

Step 4. Reframe it

“I’ve prepared for this presentation and will focus on doing my best. Even if I stumble, I’ll find a way out of the situation as I’ve done before.”

Reframing helps you turn unhelpful thoughts into productive ones. With practice, it reduces anxiety’s grip over your thinking.

#6 Soothe Your Senses with Sound

Sound therapy, such as a sound bath or calming music, uses vibrations to promote relaxation. Instruments like crystal bowls or Tibetan gongs can guide you into a meditative state. Alternatively, curate a playlist of soothing songs to play during stressful moments.  

Tips for Success

• Consistency Is Key: Practice these techniques regularly, even when you’re not anxious. This builds a foundation of calm for high-stress moments.  
• Experiment: Not every method works for everyone. Try different techniques to discover what resonates with you.  
• Seek Support: If anxiety persists, don’t hesitate to consult a mental health professional. Therapy and tailored strategies can make a significant difference.  

Take Charge of Your Anxiety

Anxiety may feel overwhelming, but with the right tools, you can regain control. These exercises are simple, accessible, and effective ways to reduce stress and improve your well-being. Start small, practice often, and remember: progress, not perfection, is the goal.  

For deeper support, explore therapy options or guided programs to complement these techniques. You’ve got this—calm and control are within reach.