Exercises To Calm Your Anxious Thoughts
Exercise is more than just a physical activity—it’s a proven way to support mental health. When you move your body, your brain releases endorphins, often called “feel-good” chemicals, which can reduce stress and boost mood. Exercise also helps regulate the nervous system, lower cortisol levels (the stress hormone), and improve sleep quality, all of which are critical for managing anxiety. For those moments when your mind feels like it’s spinning, intentional movement can ground you, bringing focus and calm.
Here are some key benefits of exercise for anxiety relief:
Reduces Physical Tension: Anxiety often manifests as muscle tightness or restlessness. Gentle movement can release this tension, helping your body relax.
Improves Focus: Exercises that emphasize mindfulness, like yoga or tai chi, can shift your attention away from anxious thoughts.
Boosts Confidence: Completing a workout, even a short one, can foster a sense of accomplishment and control.
Enhances Sleep: Regular movement can improve sleep patterns, which is essential for keeping anxiety in check.
At Cephyra, we believe in movement as part of a holistic approach to wellness. While our programs are tailored for those with WED, the exercises below are designed for anyone seeking to calm anxious thoughts. Let’s dive into five simple exercises you can try today.
5 Exercises to Calm Anxious Thoughts
These exercises are low-impact, require no special equipment, and can be done at home. They combine movement, mindfulness, and breathing to help you find calm and stay grounded. Always consult a healthcare professional before starting a new exercise routine, especially if you have underlying health conditions.
1. Gentle Yoga Flow (10-15 Minutes)
Yoga combines movement, breath, and mindfulness to create a sense of calm. This simple sequence is perfect for beginners and can be done in a small space.
How to Do It:
Child’s Pose (Balasana): Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the ground. Breathe deeply for 5 breaths, focusing on relaxing your shoulders.
Cat-Cow Stretch: Move to all fours. Inhale, arch your back (cow pose), lifting your chest and tailbone. Exhale, round your spine (cat pose), tucking your chin. Repeat for 8 breaths.
Seated Forward Fold: Sit with legs extended, inhale to lengthen your spine, and exhale to hinge forward slightly, reaching for your feet or shins. Hold for 5 breaths.
Why It Helps: This flow calms the nervous system, releases tension in the back and hips, and encourages mindful breathing to quiet racing thoughts.
2. Progressive Muscle Relaxation (PMR) with Movement (5-10 Minutes)
PMR involves tensing and releasing muscle groups to reduce physical and mental tension. Adding gentle movement enhances its calming effects.
How to Do It:
Sit comfortably in a chair or on the floor.
Start with your feet: Tense your foot muscles (curl your toes) for 5 seconds, then release and shake out your feet gently.
Move to your calves: Tighten your calf muscles, hold for 5 seconds, then release and gently roll your ankles.
Continue up the body (thighs, hips, abdomen, arms, shoulders, face), tensing and releasing each muscle group.
Finish with a full-body shake, gently moving your arms and legs for 30 seconds to release any remaining tension.
Why It Helps: PMR helps you become aware of physical tension and consciously let it go, calming both body and mind.
3. Walking Meditation (10-15 Minutes)
Walking meditation combines the benefits of movement and mindfulness, making it ideal for those who find sitting still challenging.
How to Do It:
Find a quiet space where you can walk back and forth (indoors or outdoors).
Walk slowly, focusing on each step. Feel your heel touch the ground, roll through your foot, and lift off.
Sync your breath with your steps: Inhale for 2 steps, exhale for 2 steps.
If your mind wanders, gently bring it back to the sensation of walking or your breath.
Continue for 10-15 minutes, or as long as feels comfortable.
Why It Helps: This practice grounds you in the present moment, reducing the mental chatter that fuels anxiety.
4. Tai Chi-Inspired Flow (5-10 Minutes)
Tai chi is a gentle martial art that promotes balance and calm through slow, flowing movements.
How to Do It:
Stand with feet shoulder-width apart, knees soft.
Wave Hands Like Clouds: Shift your weight to your left leg, raise your right arm, and let your left arm lower. Slowly shift to the right, reversing the arm positions. Move fluidly for 2 minutes, breathing deeply.
Brush Knee: Step forward with your left foot, brushing your right hand past your left knee while pushing your left hand forward. Alternate sides for 2 minutes.
Finish with a standing pause, hands resting over your abdomen, breathing deeply for 1 minute.
Why It Helps: Tai chi’s slow, deliberate movements promote relaxation and focus, helping to quiet anxious thoughts.
5. Breath-Focused Stretching (5-10 Minutes)
This exercise pairs gentle stretches with deep breathing to release tension and calm the mind.
How to Do It:
Stand or sit comfortably. Inhale deeply through your nose for 4 counts, hold for 4 counts, and exhale for 6 counts.
On your next inhale, raise your arms overhead, stretching gently upward. Exhale, lower your arms, and bend slightly to one side for a gentle side stretch. Hold for 3 breaths, then switch sides.
Inhale, return to center, and exhale as you twist gently to the right, placing your left hand on your right knee. Hold for 3 breaths, then switch sides.
Repeat the sequence 3-4 times, moving slowly and syncing with your breath.
Why It Helps: Combining deep breathing with stretching activates the parasympathetic nervous system, which promotes relaxation.
Integrating Exercise into Your Wellness Routine
While these exercises are powerful on their own, they work best as part of a holistic approach to mental wellness. At Cephyra, we emphasize personalized care that addresses both body and mind. Here are some tips to make exercise a sustainable part of your anxiety management:
Start Small: Even 5 minutes of movement can make a difference. Choose one exercise from above and gradually increase the duration.
Create a Routine: Schedule your exercise at a consistent time, like in the morning to start your day calmly or in the evening to unwind.
Pair with Mindfulness: Use the MyCephyra app (or any journal) to track how you feel before and after exercise. This can help you notice patterns and stay motivated.
Listen to Your Body: If an exercise feels uncomfortable, modify it or try a different one. The goal is to feel supported, not stressed.
Seek Support: A coach or community can provide encouragement. At Cephyra, our 1:1 coaching helps individuals stay accountable and adapt exercises to their needs.
