Calming Exercise for Stress & Anxiety

We created this mindfulness breathing exercise to help calm the mind. We hope you will use this in your daily practice. Taking just a few minutes each day to focus on your breath can significantly reduce stress hormones, lower blood pressure, and create a sense of groundedness.

Why Practice Mindfulness?

Mindfulness is not about emptying your mind of thoughts. It's about paying attention to the present moment on purpose and without judgment. When we are stressed, our minds are usually time-traveling—jumping to the future with worry or replaying the past with regret.

By anchoring your attention to your breath, you bring your nervous system back to safety. This activates the parasympathetic nervous system (the "rest and digest" mode) and dampens the "fight or flight" response.

How to Use This Exercise

1. Find a comfortable seated position with your feet flat on the floor.
2. Close your eyes or lower your gaze to soften your focus.
3. Follow the guidance in the video, or simply count your breaths: inhale for 4, hold for 7, exhale for 8.
4. When your mind wanders (and it will!), gently bring it back to the breath. This return is the practice.