Exercises To Calm Your Anxious Thoughts
Because your thoughts don’t have to run the show.
We’ve all been there…
Your heart races. Your mind spins. You replay conversations, worry about the future, or spiral into “what ifs.” Anxiety has a way of pulling us out of the present and into fear loops that feel impossible to escape.
But here’s the good news: you can interrupt the cycle.
You can reclaim your calm.
Here are simple, science-backed exercises to help quiet anxious thoughts and bring you back to center — no special tools required.
1. Box Breathing (4-4-4-4 Technique)
This is a favourite among therapists, Navy SEALs, and yoga teachers alike — because it works.
How to do it:
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
Repeat for 4–6 rounds.
🔲 Tip: Visualize drawing a square as you breathe — it helps anchor your focus.
2. Name 5 Things (Grounding Technique)
When anxiety pulls you into the future, this exercise brings you back to now.
Look around and name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste or one thing you’re grateful for
🧠 This engages your senses and helps shift attention away from racing thoughts.
3. The “Worry Dump” (Journaling Practice)
Sometimes anxious thoughts just want a place to go. Writing them out can release their grip.
Try this:
Set a timer for 5–10 minutes
Write every single thought on your mind — uncensored, unedited
End by circling 1–2 things within your control
🖊️ Bonus: Add a short affirmation like, “I’ve done what I can. The rest will unfold.”
4. Progressive Muscle Relaxation (PMR)
Anxiety often lives in the body. This technique helps you find calm by systematically relaxing your muscles.
How to do it:
Start at your toes: tense them for 5 seconds, then release
Move upward (feet, legs, belly, arms, face)
Breathe deeply as you go
💆♀️ Let your body lead the way — your mind will follow.
5. The 3-2-1 Rule for Overwhelm
When you’re spiraling, this quick mental reset helps you get grounded in what’s real.
Ask yourself:
What are 3 things going well right now?
What are 2 things I can let go of today?
What’s 1 small thing I can do next?
✨ It turns panic into presence — and helps you take one step forward.
6. Movement or Shake-Out
Anxiety can build up as physical energy. Sometimes, the best strategy is to move it through.
Stretch for 3 minutes
Go for a brisk walk
Put on music and shake your arms, legs, or dance it out
🎶 Moving your body changes your nervous system — fast.
Final Thoughts: You Are Not Your Anxiety
You are allowed to slow down.
You are allowed to pause.
You are allowed to feel it — and move through it.
Anxious thoughts may show up, but they don’t get the final say. With tools like these, you’re building resilience — one breath, one step, one moment at a time.