How to use mindfulness for anxiety: 7 techniques that help

Stress & AnxietyMeditation & Mindfulness

Nov 20

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Are you feeling anxious? These 7 mindfulness exercises for anxiety can help you stay grounded and find calm when life gets overwhelming.

You know that feeling when your mind won’t stop spinning around one worry, like wrapping up that big work project before Friday? No matter how many pep talks you give yourself or distractions you try, your thoughts keep looping through worst-case scenarios. As the hours tick by, your shoulders tighten, your jaw clenches, and your whole body seems to brace for impact.

That’s anxiety in action — consuming your attention and draining your energy. Luckily, mindfulness can be a powerful way to interrupt that spiral. Practicing it can not only help stave off anxious thoughts, but also help you notice what’s happening right here, right now, with a bit more curiosity and a lot less judgment. That way, you can step out of your head and back into your body.

The best part is that you can practice it anywhere, anytime. Learn more about what mindfulness is and how it can help you, so the next time anxiety starts to build, you’ll have the tools to stop it in its tracks.

Why mindfulness can help you cope with anxiety

Anxiety often shows up as a tug-of-war between your body and your mind. Your thoughts leap into the future while your body responds as if danger is already here. Mindfulness works by bringing your attention back to the present moment. It helps you learn to sit with what’s happening, even if it’s uncomfortable, until your nervous system begins to settle.

Some studies show mindfulness meditation can reduce overactivity in the amygdala, which is the part of your brain tied to fear and stress. It can also strengthen your prefrontal cortex, which helps regulate your emotions. Programs like mindfulness-based stress reduction (MBSR) have also been shown to lower symptoms of generalized anxiety and improve overall wellbeing.

Additional studies suggest that consistent mindfulness practice may work as effectively as first-line anxiety medications, especially when combined with therapy or other supports.

Beyond the science, mindfulness can help shift your relationship with anxious thoughts. This is because instead of getting caught in the cycle of “what if,” you learn to observe your mind without immediately reacting. And as a result, this can create enough space to thoughtfully choose your response.

How to practice mindfulness for anxiety: 7 exercises and techniques to try

Many are surprised at how simple mindfulness can be. Taking one intentional breath or noticing the ground under your feet? That’s mindfulness!

The next time you feel anxious, here are seven exercises to help bring you back into the here and now.

1. Breathing techniques for anxiety

Intentional breathing is one of the fastest ways to calm your nervous system because it directly influences your body’s stress response. When you slow your breath, you tell your brain that you’re safe, which helps reduce anxious feelings.

Try this: Practice the 4–7–8 technique by inhaling slowly through your nose for a count of four, holding for a count of seven, and then exhaling through your mouth for a count of eight. Repeat as many times as necessary. If holding your breath seems to heighten anxiety, try taking deep inhales and slow exhales.

In the moment: When your anxiety spikes before a presentation or while waiting in traffic, practicing this technique can help soothe your nerves.

2. Body scan meditation for anxiety

Anxiety often shows up as tight shoulders, a clenched jaw, or a tense stomach. To help release this tension, do a body scan. This helps you become aware of these symptoms and then release them.

Try this: Lie down or sit comfortably. Then, starting with your toes and moving up, notice sensations in your body. You might even pause, clench the muscle, and then release it to help ease tension.

In the moment: If you feel restless or tense at your desk, do a quick mini-scan of your shoulders, jaw, and hands. Take a moment to notice if you’re gripping and then gently soften those areas.

3. Grounding mindfulness techniques

The technique of grounding pulls your attention out of your spiraling thoughts and into your immediate surroundings. It can be especially helpful during panic attacks or moments of overwhelming worry.

Try this: Give the 5–4–3–2–1 grounding method a shot by naming five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.

In the moment: The next time your mind is racing during a social situation, quietly run through the 5–4–3–2–1 list to help bring yourself back into your body.

💙 Feeling uneasy? Explore Calm’s Accepting Anxious Feelings with Jay Shetty.

4. Mindful walking

Movement can ease your anxiety, and when you also combine it with mindfulness, it gives you a double dose of relief. This is because it helps you tune into the moment through the physical sensations of movement.

Try this: Walk slowly and notice the feeling of your feet hitting the ground and the swing of your arms. If your mind drifts, that’s okay — just gently bring it back to your steps.

In the moment: Take a mindful walk during a work break or as a way to wind down at the end of your day to reduce your anxious thoughts.

5. Labeling anxious thoughts

When your heart is racing and your mind is flooded with “what ifs,” it can be easy to believe these thoughts are urgent or true. To help break this thought pattern, try labeling the thought. This helps you take a pause and see these thoughts for what they are: mental events passing through.

Try this: When a thought arises, tell yourself, “I’m worrying,” or “My brain is trying to protect me.”

In the moment: If you catch yourself spiraling about tomorrow’s to-do list, simply label it as “My brain wants to plan. I’ll make some time soon,” then gently shift back to what you were doing.

6. Loving-kindness meditation

Feeling anxious often comes with self-criticism. It can be tempting to judge yourself for feeling nervous or for overthinking. But a loving-kindness meditation can help soften that inner critic by practicing compassion for yourself and others.

Try this: Sit quietly, close your eyes, and repeat phrases like, “May I be safe. May I be calm. May I be at ease.” After a few rounds, extend the same wishes toward loved ones, acquaintances, and even strangers.

In the moment: If you catch yourself being harsh toward yourself during a stressful moment, pause and silently repeat one compassionate phrase, like “May I be loving to myself right now.”

💙 Cultivate more love for yourself when you’re anxious by listening to Tamara Levitt’s Loving Kindness session in the Calm app.

7. One-minute mindfulness pause

Sometimes anxiety shows up when you feel like you don’t have time for anything else. This is where micro-practices shine because even a single minute of mindful awareness can help reset your body and mind.

Try this: Set a timer for 60 seconds. Close your eyes, feel your breath, notice the sounds around you, and observe sensations in your body.

In the moment: Practice this before opening a stressful email, stepping into a difficult conversation, or when you feel the first signs of panic.

Mindfulness for anxiety FAQs

What are mindfulness exercises that will reduce my stress and anxiety?

There are many mindfulness practices you can use to help curb anxiety. Breathing exercises work well because they directly calm your body’s stress response. Body scans and grounding exercises can help you reconnect with your physical body when your mind is spinning.

If you have more time or bandwidth, mindful walking and labeling thoughts are also powerful ways to shift your attention away from racing worries and back into the present.

There’s really no wrong way to use mindfulness to help cope with anxiety. It’s best to find the ones that feel the most natural to you so that you’re more likely to practice them.

Can mindfulness meditation help with anxiety disorders?

Yes. Research shows that mindfulness meditation can be highly effective for people living with anxiety disorders.

Programs like mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are clinically tested approaches that help reduce symptoms of generalized anxiety, panic disorder, and social anxiety.

In fact, for some people, regular mindfulness practice may even be as effective as medication. But this isn’t everyone’s experience. Many people find it works best alongside therapy and medical support.

Is there a body scan meditation that can help with my anxiety?

There is. Try slowly moving your attention through different body parts, from your toes up to your head, and witness areas of tension. As you notice the anxiety, try to let it go. You can also clench and release different muscles as you go to help ease tension.

A body scan meditation like this helps relax your body because it interrupts anxious thoughts by shifting your focus. Even just practicing a short body scan can make a big difference in how you experience your anxiety.

Can breathing techniques help with anxiety?

Yes. Breathing is one of the most powerful tools for calming anxiety because it works directly with your nervous system. When you slow and deepen your breath, you activate your parasympathetic nervous system, which reduces your body’s fight-or-flight response.

Box breathing—inhaling for four, holding for four, exhaling for four, and then holding for four—is one effective way to calm your anxiety.

Another practice that helps is the 4–7–8 method. To practice, inhale for four, hold for seven, and then exhale for eight.

What are grounding exercises that can help with my anxiety?

A popular grounding practice is the 5–4–3–2–1 technique which involves naming five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.

You can also simply place your feet firmly on the ground, notice the support beneath you, and then take a slow breath.

These practices can be especially useful during moments of panic, when your mind feels out of control and you need something immediate to anchor you.

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Calm Editorial Team