Exercise To Calm Your Anxious Thoughts

Anxiety, again?! Anxiety can feel overwhelming, but even a few minutes of focused breathing or movement can bring relief. Simple exercises practiced daily can calm your thoughts and support better mental health.

Quick Relaxation Breaks for Anxiety

When we are anxious, it is hard to slow down and remember what to do. Here are some mini relaxation breaks SAMHSA recommends using when anxiety gets the best of you.

1-Minute Breathing Exercise:

Place your hand below your navel and feel your belly rise and fall as you breathe in and out.

• Breathe in.
• Pause for a count of three.
• Breathe out.
• Pause for a count of three.
• Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

2-Minute Counting Exercise:

Count backward slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling.

• Breathe in deeply, saying “10” to yourself.
• Breathe out slowly.
• On your next breath, say “nine” and so on.
• If you feel lightheaded, count down more slowly to space your breaths further apart.
• When you reach zero, you should feel more relaxed; if not, go through the exercise again.

3-Minute Body Scan: 

While sitting, take a break from whatever you’re doing and check your body for tension.

• Relax your facial muscles and allow your jaw to open slightly.  
• Let your shoulders drop.  
• Let your arms fall to your sides.  
• Allow your hands to loosen so there are spaces between your fingers.  
• Uncross your legs or ankles.  
• Feel your thighs sink into your chair, letting your legs fall comfortably apart.  
• Feel your shins and calves become heavier and your feet grow roots into the floor.
•  Now breathe in slowly and breathe out slowly.

More Resources for Stress Management

For more relaxation techniques and other solutions to control stress, check out the Special Health Report from Harvard Medical School, Stress Management: Approaches for preventing and reducing stress.