5 Techniques To Quickly Calm Your Brain, According To The Experts

“One of the most powerful mindfulness practices is simply connecting with your breath. By tuning into your breathing, you can shift your mental and emotional state with surprising ease,” says Yulia Kovaleva, founder of Re:Mind Studio. “Box breathing is a simple, grounding exercise that calms the mind and soothes the nervous system. Inhale for a count of four, hold for four, exhale for four, and hold again for four, like tracing the edges of a square with your breath. Repeat this pattern for at least four rounds. It can be done anywhere; at your desk, in traffic, or right before a big moment.”

“Anxiety often stems from ‘future-tripping’ (worrying about what hasn’t yet happened) while a low mood can result from dwelling on the past,” adds Samara Zelniker, founder of Mindfulness Matters. “This breathwork anchors you in the now. Just a few rounds signals safety to your nervous system, activating the parasympathetic state responsible for ‘rest and digest.’”

“This is my favorite go-to for fast calm, especially in high-stress moments,” shares Alison Seponara, founder of The Anxiety Healer community, licensed therapist and anxiety educator. “Starting at your feet, gently tense each muscle group for five to seven seconds and then release, moving upward through your body. Pair each release with a deep, slow breath. PMR helps deactivate the fight-or-flight response by calming the body first, which signals safety to the brain. Within minutes, it reduces physical symptoms such as a racing heart or shallow breath, allowing the mind to follow into a more regulated state.”

This nature-based approach to mindfulness is rooted in connecting to your surroundings, engaging the prefrontal cortex of your brain and anchoring you in the present moment. “Name five things you see, four things you can touch, three things you hear, two you can smell, and one you can taste,” says Seponara. “If you’re in a position to do so, walk barefoot on grass or sand while focusing intently on the sensations under your feet – the texture, temperature and pressure. It pulls your mind away from anxious thoughts and back into your body, helping lower cortisol levels and reduce looping worry.”

“Splash cold water on your face or place a cold compress or ice pack on the back of your neck or wrists for 15-30 seconds. If available, a cold shower or plunge works wonders,” says Seponara. “The cold stimulates the vagus nerve and activates the parasympathetic nervous system, which tells the brain you’re safe. It also gives your mind a new physical sensation to focus on, creating a calming mental reset.”

Seponara also suggests a straightforward CBT-based exercise to try when an anxious thought arises (perhaps along the lines of ‘something bad is going to happen’). “Ask yourself: is this a fact I can prove? Or is it an opinion or prediction? Write it down and reframe it into a more balanced thought (for example, ‘I’m having a fearful thought, but I’m safe right now’). This trains the brain to separate fear-based stories from reality, calming overactive neural circuits and increasing cognitive control.”