As someone who has personally struggled and been around others with anxiety, I know all too well the debilitating effects it can have on the mind and body. From racing thoughts to chest pain and shortness of breath, anxiety can be overwhelming, exhausting and played out. With time, lots of books, and my own therapist, I’ve learned ways to manage my anxiety, find relief, and use different relaxation exercises to help me stay present and in the moment.. Here are five of my favorite exercises for anxiety relief – let’s go!

Square breathing technique for immediate anxiety relief

One of my go-to breathing exercises for immediate relief is the square or box breathing technique.

How to do it:

1. Inhale for a count of four

2. Hold that inhale for a count of four

3. Exhale for a count of four

4. and hold the exhale for a count of four.

Repeat the box breathe 4 or 5 times. Remember to put all your focus towards feeling the breath in your body.

Not only does this technique give you temporary relief, it also creates a sense of rhythm and predictability within your mind and body. Rhythm (think rocking chair or swing) can be soothing for your anxious mind.

Slowing down your breath also signals to your body that it’s safe to relax.

Hot tip: When you inhale, think about expanding your diaphragm rather than your lungs!

Progressive Muscle Relaxation – a private technique for anxiety

Progressive muscle relaxation can be a powerful technique for anxiety relief. This exercise requires a bit more focus, time, and privacy. The gist of the exercise is to tense a specific muscle, then release the muscle.

How to do it:

1. Find a space where you can be for 20 to 30 minutes.

2. Bring your attention to your feet.

3. Crinkle your toes as tight as possible and inhale simultaneously for a count between 3 and 5.

4. As you release your tightened toes, exhale for a count between 3 and 5.

5. Slowly work your way up through your body – calves, thighs, butt, abs/stomach, shoulders and shoulder blades, neck, jaw, eyebrows, biceps, forearms, hands.

By pairing your breath with physical tension in the body, you are practicing a slow release and can reduce feelings of anxiety and stress. This also helps to bring your attention back to your body and ground your racing mind.

Hot tip: This exercise is meant to be slow. Give yourself time and space to really enjoy this one.

Yoga and Meditation – the trendy calming exercises

Yoga and meditation are two more practices that bring me peace from my anxiety – sometimes. Yoga, similarly to the progressive muscle relaxation strategy above, combines physical movement with breath awareness. This duo can cultivate your self-awareness and bring you relaxation. It also helps to stretch and release tension in the body, which can be helpful to address physical symptoms brought on by anxiety.

Meditation, on the other hand, involves sitting in stillness and observing your thoughts without judgment. This can be challenging if silence is uncomfortable for you or your thoughts are racing in the Indy 500. With practice and time, meditation can facilitate a healthy detachment from your anxious thoughts and help you gain control of them.

Hot tip: Start with 30 seconds of silence and work your way up from there. Silence can be scary if your life is loud.

Mindfulness exercises for anxiety – body scan and visualization

Two mindfulness-based techniques for relieving anxiety are body scanning and visualization.

Body scanning is all about bringing your attention to each part of your body, one at a time, and noticing any sensations without judgment. You are literally just focusing on parts of your body that are drawing your attention. This can bring you back to the present moment and away from your anxious feelings .

Imagery is a powerful tool – just look at all the captivating TV shows we all know and love. Visualization exercises require you to tap into your own imagination and create a peaceful, calming place in your mind’s eye, like a beach, forest, mountain, etc. A place just for you to escape, briefly check out, and calm your body. If you have time, you can even imagine an entire safe place for when you’re feeling especially anxious.

Bonus ways to reduce anxiety – diet, sleep, and self-care

Practical techniques, like the ones you just read about, are great for grounding you back into reality. I feel compelled to add that performing an exercise is just one piece to your anxious puzzle. Lifestyle factors like diet, sleep, and self-care can also play a role in increasing or decreasing anxiety.

Eating a diet for your body and blood type helps stabilize blood sugar and reduce inflammation – two things that contribute to general physical discomfort. Sleep is nature’s underrated quick fix. When we sleep, our body goes to work cleaning up the physical, mental, and emotional stress from the day. It is particularly critical during unprecedented times of stress and anxiety. Practicing self-care is often easier said than done. Some quick subjectively simple ways to take time for yourself are engaging in activities that bring you joy, like reading your favorite book, taking a walk in nature, noncompetitive recreational sports like leisure rock climbing, canoeing, and jogging to name a few.

Creating a daily anxiety-relief routine

Ultimately, the key to managing anxiety is to find a routine that works for you. While the tools listed above can give you temporary relief from anxiety in the moment, consistency is your bestie!

You might find that a combination of breathing, mindfulness, and weekly progressive muscle relaxation is your ticket to alleviate your jitters and be the compass through your chaos.

I encourage you to experiment with the techniques shared, throw in some of your own and find what works best for you. Remember, there’s no one-size-fits-all solution to anxiety, you may even try partnering with a trained practitioner to jumpstart your journey. It is possible to find relief and live a more peaceful, fulfilling life.

Understanding anxiety and its impact on the body

We dove straight into the tools you can start using now. For you overachievers, here is a quick rundown of how anxiety works in the body.

Anxiety is a natural response to stress, but for some people, it can become chronic and interfere with daily life. The typical response in stressful, unpredictable environments is to go into “fight or flight” mode. In this phase, the body automatically releases stress hormones like cortisol and adrenaline. These hormones can cause physical symptoms like increased heart rate, sweating, and muscle tension, as well as mental symptoms like racing thoughts and difficulty concentrating.

The challenge with chronic anxiety is that our bodies are not designed to sustain heightened states of arousal indefinitely. Over time, constant alertness and worry can lead to burnout, exhaustion, and even physical illness.

Finding ways to manage and reduce anxiety is so important for overall health and wellbeing.

Breathing exercises for anxiety relief

One of the cheapest and effective ways to manage anxiety is through breathing exercises. When you’re feeling anxious, you’re breath is most likely shallow and quick, which can exacerbate and contribute to more feelings of anxiety (see the section above to learn why this might happen).

Practicing deep, intentional breathing, signals to your mind and body to slow down your heart rate, calm your nervous system, and eventually reduce the feelings of anxiety.

Breathing exercises have other benefits beyond anxiety relief. They can improve lung function, lower blood pressure, and increase general feelings of well-being.

Plus, you can do them anywhere, at any time, with no equipment or special training required.

Exercise and anxiety – the science behind it and how it helps

Exercise is almost as important as breathing. Moving your body is the only way to move your lymph (more on lymph another day). When you exercise, your body releases endorphins, also known as hormones, that naturally boosts your mood. Exercise also helps reduce muscle tension and gives you an intentional release, similarly to breathing exercises and the progressive muscle relaxation.

The benefits of exercise go beyond just the physical. Studies have shown that exercise can improve self-esteem, reduce symptoms of depression, and even rewire the brain to be more resilient to stress.

Hot tip: exercise is only a healthy habit as long as you allow it. Remember rest days are just as crucial as leg days!

Anxiety is uncomfortable, but it doesn’t have to control your life. Breathing exercises, exercise, mindfulness practices, and other lifestyle factors all play a role in managing anxiety and finding relief. Find what works for you, be patient with your practice, and find an accountability partner or trained professional to help you crush your goals.

I hope this article has been helpful in providing some guidance and inspiration for managing anxiety. Remember, you’re not alone, and there is support and resources available to you. With the right tools and mindset, you can learn to tame your anxiety!