6 Anxiety Exercises to Help You Relax

1. Breathe

Physical symptoms of anxiety may include feeling dizzy or lightheaded, as well as feeling out of breath. Breathing can become shallow and fast when you feel anxious, so a way to reduce anxiety is to go from fast, quick breathing to slow, deep breathing.

If you are experiencing these symptoms, getting your breathing under control may help alleviate them.

To get your breathing under control when you’re anxious, follow these steps:

1. Sit in a quiet and comfortable place.
2. Put one hand on your chest and the other on your stomach. When you breathe in deeply, your stomach should move more than your chest.
3. Take a slow and regular breath in through your nose. The hand on your chest should remain still while the hand on your stomach will move slightly.
4. Breathe out through your mouth slowly.
5. Repeat this process until you feel less anxious.

The best approach is to regularly practice this type of slow breathing, including in times when you don’t feel so anxious. Like everything, this is a skill that needs practice. Only practicing deep breathing when you are feeling anxious may not work very well.

Try to practice deep breathing for just 5 minutes a day. This way, when you need it in anxious situations, you are used to doing it.

2. Visualize

Visualization meditation involves visualizing a place in the world, real or imaginary. It may have a beneficial effect on anxiety.

It is important to note that not everyone is good at visualizing things in their mind, so this strategy is best for people who are more visual thinkers.

This image should be calming. Make sure it’s easy enough to think about so you can return to it when you feel anxious in the future.

Once you have a good picture, close your eyes and take slow and regular breaths through your nose and out of your mouth. Be aware of your breathing and continue focusing on the place you’ve imagined in your mind until you feel your anxiety lifting.

Visit this place in your mind whenever you feel anxious.

3. Relax your muscles

Muscle tension and muscle aches can be symptoms of anxiety. A 2024 review found that progressive muscle relaxation may help reduce anxiety.

To quickly relieve your muscle tension during moments of anxiety:

1. Sit in a quiet and comfortable place. Close your eyes. Breathe slowly into your nose and out of your mouth.
2. Use your hand to make a tight fist. Squeeze your fist tightly.
3. Hold your squeezed fist for a few seconds. Notice all the tension you feel in your hand.
4. Slowly open your fingers and be aware of how you feel. You may notice a feeling of tension leaving your hand. Eventually, your hand will feel lighter and more relaxed.
5. Continue tensing and then releasing various muscle groups in your body. You may want to work your way up and down your body, tensing various muscle groups.

4. Count

When you feel anxiety washing over you, find a quiet and comfortable place to sit. Close your eyes and slowly count to 10.

If necessary, repeat and count to 20 or an even higher number. Keep counting until you feel your anxiety subsiding.

Counting can relax you because it gives you something to focus on besides your anxiety. It’s a great tool to use in a crowded or busy space where other anxiety exercises might be more challenging to carry out.

5. Practice mindfulness

Mindfulness is the practice of being present in your current state and surroundings gently and without judgment. Staying present can help you create a calm state of mind.

Even a short amount of time spent practicing mindfulness can have a beneficial effect on anxiety.

To bring yourself outside your thoughts into the present:

1. Find a quiet and comfortable place to sit and close your eyes.
2. Notice how your breathing and body feel.
3. Now shift your awareness to your surroundings. Notice what you hear, smell, and feel in your environment.
4. Change your awareness several times from your body to your environment and back again until your anxiety lessens.

Just like with breathing, practicing mindfulness regularly—not just when you are feeling anxious—is the best approach. With regular practice, when anxiety is high, this feels easier to do.

6. Interrupt your anxious thinking

It can be hard to think clearly when you feel anxious. Sometimes, anxious thinking can make us believe harmful thoughts that are untrue or make us do things that make our anxiety worse.

It can be helpful to break or interrupt your anxious thoughts so you can think clearly and react appropriately to your thoughts.

Ask yourself whether endless worry is a problem for you. If the answer is yes, it’s good to be aware of that. Try different ways of interrupting your anxious thought process, such as:

• Singing a silly song about your anxiety to an upbeat tempo, or speaking your anxieties in a funny voice
• Choosing a nice thought to focus on instead of your anxiety. This could be a person you love, your happy place, or even something you look forward to doing later that day, such as eating a nice dinner
• Listening to music or reading a book
• Being conscious of when you shift your attention from anxious thoughts to a task at hand, and noticing how you feel

The takeaway

Anxiety can intrude on thoughts and activities, and sometimes it’s hard to make anxiety go away. However, practices such as deep breathing, mindfulness, and relaxing your muscles can have a positive effect on anxiety.

However, if your anxiety often interferes with your daily life, happiness, and activities, consider seeing a mental health expert. They can help you navigate the next steps, including therapy and medication.