17 Anxiety Exercises to Help You Relax

17 Exercises for Anxiety Relief

While anxiety is a normal stress response, if ignored, anxiety symptoms can begin to interfere with a person’s ability to function effectively in their daily life. Therefore, it’s important to master anxiety-relaxing exercises that you can implement when anxiety pops up. Regularly practicing these coping skills for anxiety can significantly improve a person’s mental health, increase their resilience to stress, and enhance their overall quality of life.  These exercises are grounded in evidence-based approaches and can be tailored to fit everyone’s needs and lifestyle.

Here are seventeen effective exercises for anxiety relief to try:

1. Visualization

Thoughts strongly affect emotions. When anxious, worried thoughts often worsen anxiety. The opposite is true as well – thinking of something positive or calming can have a calming impact on how you feel. Visualization techniques help refocus your mind on relaxing or peaceful images.

Can you bring up an image of a calming nature scene, such as a beach or the mountains? Focus on this place and envision it with all of your senses. Bring the picture up in your mind and notice what sounds you would hear, what smells you would notice, or what sensations you would feel. Practicing this is known as visualization, or a guided imagery meditation for anxiety, and it has been shown to be an effective exercise for decreasing anxiety.¹

2. Progressive Muscle Relaxation

People often experience muscle tension as part of anxiety. Focusing on releasing this tension through progressive muscle relaxation (PMR) can be beneficial to alleviate not only the muscle tension that comes with anxiety but also engage your body’s relaxation response, which can alleviate stress. Using PMR involves deliberately tensing and relaxing various muscle groups throughout the body.

To practice PMR, start by tensing your feet by curling your toes. Hold this tension for about 5 seconds, then release. Continue tensing muscle groups in the body, moving up the body from your feet. Tense your muscles without going to the point of straining. Focus on tensing and releasing your calves, upper legs, stomach, arms and hands, shoulders, and face. End this exercise by tensing your entire body for about 5 seconds, then release.

3. 54321 Method

The 54321 grounding method can redirect your attention during anxiety.This exercise involves using all your senses to ground yourself in the present moment and calm your anxiety.

To practice the 54321 method, follow these steps:

• Look for 5 things you can see
• Focus on 4 things you can touch
• Listen for 3 things you can hear
• Find 2 things you can smell
• Name 1 thing you can taste

4. Square Breathing

When anxious, the body enters a stress response, causing symptoms like rapid heartbeat and breathing.² Because breathing is a key change when your body is experiencing stress, breathing exercises for anxiety can also help regulate it. By using specific breathing techniques, you can help your body switch from the stress response to the relaxation response.

Square (box) breathing is an easy technique that triggers the body’s relaxation response.

The steps to square breathing are:

• Inhale your breath for a count of 4
• Hold your breath for a count of 4
• Exhale your breath for a count of 4
• Hold your breath for a count of 4

Repeat this process 4-5 times, or as many as you would like, until you feel calm again. It can help to remember this skill by picturing each step as the 4 sides of a square – hence the name square breathing.

5. Five-Count Breath

Another breathing exercise to regulate your anxiety is the five-count breath. To start, inhale your breath for a count of 5. Next, hold your breath for a count of 5. Then, exhale for a count of 5. Repeat this process for 4-5 breaths or until you feel calm. It can be helpful to imagine each step as three sides that make up a triangle.

6. Alternate Nostril Breathing

A third option for focusing on your breath to calm your anxiety is called alternate nostril breathing. Start by inhaling and bringing your right hand up to your face. Use your right thumb to gently press on your right nostril and then exhale out your left nostril. After you fully exhale, let go of your right nostril and use your ring finger to close your left nostril. Breathe in fully through your right nostril. Repeat this process, continuing to switch nostrils.

7. Mindfulness Meditation

Research has found that incorporating mindfulness exercises for anxiety regularly can be a great way to reduce stress and anxiety.³ Mindfulness has two main components: turning your attention to what you’re experiencing in the present moment and acceptance of different emotions and sensations you observe, without judgment.

To start a mindfulness meditation for anxiety, find a comfortable place where you can sit quietly for about 5-10 minutes. Start by turning your attention to your breath, focusing on your inhale and exhale and how this feels in your body. If your thoughts begin to pull you away from focusing on your breath, gently guide your mind back to your breath. Allow these thoughts to pass without judgment or getting swept away by them. Each time you notice your attention wandering, bring your focus back to your breath.

8. Mindful Walk

Another way to incorporate mindfulness regularly is by combining it with another activity, for example, walking. Take a mindful or meditation walk by turning your attention to what you can take in through your senses. What can you see on your walk? Do any colors stand out to you? Can you notice how your body feels at this moment as you are walking? Pay attention to these details and more, such as what you can hear, smell, or touch.

9. Body Scan

Mindfulness can help you focus not only on external observations but also on internal sensations within your body. A useful mindfulness exercise for this is the body scan, which recent research has shown is effective in reducing stress.⁴

To practice a body scan, start by finding a quiet, comfortable place to sit or lie down. Begin by bringing your attention to your feet. Notice any sensations you feel there without trying to change or judge them. Gradually move your focus upward, part by part. Notice any sensations, such as warmth, tingling, tension, or relaxation. If your mind starts to wander, gently bring your focus back to the body part you were observing.

10. Leaves on a Stream

Leaves on a stream is an exercise often taught in acceptance and commitment therapy (ACT) that helps a person to detach from their anxious thoughts and, therefore, reduce their anxiety. To complete this exercise, begin by picturing yourself by the side of a stream, using all of your senses to picture this. As you watch the stream, imagine leaves floating in this stream. Each time a thought comes up as you complete this exercise, imagine putting each thought on each leaf. Watch each thought float away on these leaves. Continue this exercise until you are feeling calm again. By practicing this, you can create some distance between yourself and the anxious thoughts that you’re experiencing.

11. Cognitive Restructuring

Cognitive restructuring is a technique used in cognitive-behavioral therapy (CBT) to help manage anxiety by identifying and challenging negative thought patterns. This method allows individuals to reframe negative thoughts and adopt more balanced perspectives.

First, identify negative thoughts like ‘I’ll fail this class.’ Then, challenge these thoughts by examining evidence for and against them. By evaluating both sides, you can arrive at a more balanced perspective, such as, “I’ve faced challenges in this class, but I’ve also worked hard and sought help when needed.” After challenging the negative thought, the final step is to replace it with a more realistic and constructive thought. Instead of thinking, “I’m going to fail this class,” you might think, “I’ve done my best with the assignments, and I will continue to seek help and improve.” This new perspective can reduce anxiety and help you approach the situation with greater confidence and calmness.

12. Petting an Animal

Interacting with animals can be a wonderful way to manage stress and anxiety. Studies have shown that spending time with animals can reduce cortisol, the stress hormone, boost your mood, and lower blood pressure.⁵ Animals offer unconditional, non-judgmental companionship, which can alleviate loneliness and distract from anxious thoughts. The simple act of petting an animal can provide a soothing, repetitive motion that helps to calm the mind. Additionally, the sensory experience of feeling an animal’s fur can be incredibly grounding. If you don’t have a pet of your own, visiting a dog park or spending time with a friend or family member’s animal can be equally beneficial.

13. Journaling

Journaling is a great way to manage anxiety because it helps you get your thoughts out of your head and onto paper. This makes it easier to process them. Using journal prompts for anxiety can help you understand your stressors and fears better. Journaling also lets you spot patterns in your anxious thinking and track your progress over time. If you are struggling to get started, journaling apps are a great way to begin.

14. Physical Movement

Just a few minutes of exercise can significantly reduce anxiety. Physical activity helps reduce tension and pent-up energy. Power walking, jogging, dancing, or yoga are just a few activities that release endorphins, which are natural mood boosters. Movement can be a healthy way to distract from anxious thoughts, and it will also improve your physical health.

15. Change in Body Temperature

Changing your body temperature is an effective strategy to manage anxiety. Cooling your body down can trigger the body’s dive reflex, which slows the heart rate and helps alleviate anxious symptoms.⁶ Examples include splashing cold water on your face, holding an ice pack on the back of your neck, or taking a quick cold shower. Alternatively, warm showers or heating pads can relax tense muscles and promote a sense of calm. These temperature changes can interrupt the cycle of anxious thoughts, providing quick and accessible relief.

16. Forest Bathing

Forest bathing is a Japanese practice of immersing yourself in nature. During forest bathing, you slowly walk through a wooded area or a forest while engaging all of your senses to connect with the environment around you. Gentle movement and exposure to nature’s calming effects can reduce anxiety and cortisol. If you don’t have access to a forest, spending time in any green space (like a park)  can be just as effective.

17. Sound Baths

Sound baths use resonant sounds from instruments like crystal singing bowls, Tibetan bowls, chimes, drums, and gongs to induce a meditative state. Sound bath vibrations can induce deeper relaxation and reduce anxiety. You can attend a sound bath in person or listen to one via a meditation app. Even a few minutes can provide anxiety relief.

When to Seek Professional Support

Anxiety exercises can be highly beneficial, but for some people, these exercises alone may not be enough. If it seems like you need additional help, you may want to explore more formal treatments for anxiety. A therapist who specializes in anxiety can help you manage your symptoms, learn new ways to cope, and discover the root cause of your anxiety.

A local therapist directory is a great tool for finding a therapist in your area who takes your insurance. There are also many different online therapy services, such as Talkspace, that can connect you with a therapist who specializes in anxiety.

At times, medication for anxiety may be recommended because of how intense or severe the symptoms are. If you want to explore medication, an online psychiatry service can match you with a psychiatrist who can walk you through the pros and cons of anti-anxiety medication.

Common types of therapy used for anxiety include:

• Cognitive behavioral therapy (CBT): CBT for anxiety examines how thoughts, feelings, and behaviors interact when you’re feeling anxious. By being able to change your thought or behavior patterns, the goal is to change the emotions you’re feeling as well and decrease anxiety.
• Exposure therapy: Exposure therapy for anxiety is a form of CBT where the emphasis is on approaching feared situations that are anxiety-inducing rather than avoiding them. By repeatedly completing exposures, the goal is for anxiety symptoms to reduce over time.
• Psychodynamic therapy: In psychodynamic therapy, a therapist will help you focus on how unconscious emotions and thoughts or past events have an influence on your present-day behavior and symptoms.
• Dialectical behavior therapy (DBT): DBT for anxiety focuses on building skills in 4 main areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Learning and regularly practicing these skills can help reduce anxiety symptoms.
• Acceptance and commitment therapy (ACT): ACT for anxiety utilizes mindfulness techniques to help people gain psychological flexibility and accept thoughts and emotions as they are. This approach also emphasizes an examination of your values and working towards goals that are in line with personal values.