3 Simple Mindfulness Exercises to Calm Stress and Anxiety

In our hectic everyday life, moments of stress and anxiety can creep in without warning. Whether it's a racing mind, a tight chest, or a general sense of unease, it's important to have tools that help you anchor yourself back into the present moment. Below are three simple, yet powerful exercises that you can practice anywhere to help reduce anxiety and bring a sense of calm.

1. The 5-4-3-2-1 Grounding Method

This is a go-to technique when anxiety feels overwhelming or your thoughts are spiralling. It works by gently guiding your attention back to the present using your five senses.

Here’s how to do it:

• 5 things you can see: Look around you and name five things. It could be as simple as your coffee cup, a painting on the wall, or a bird outside the window.

• 4 things you can feel: Notice the sensation of your clothing, the texture of a chair, or the temperature of the air on your skin.

• 3 things you can hear: Listen for three distinct sounds. Maybe the hum of a fridge, birdsong, or distant traffic.

• 2 things you can smell: Identify any smells around you—or think of two scents you enjoy if you can't smell anything at the moment.

• 1 thing you can taste: Focus on any lingering taste in your mouth or take a sip of water or tea and really savour it.

This exercise takes just a few minutes and helps ground your mind in the now, easing anxious thoughts.

2. The Colour Walk

This exercise combines mindfulness with movement—perfect if you're feeling restless or stuck in your head.

As you walk outdoors (or even indoors), pick a colour—let’s say blue. Try to spot five things that are blue. Once you've found them, move on to another colour. Continue through as many colours as you like.

This activity helps you reconnect with your surroundings and encourages you to really see what’s around you, rather than staying caught up in your internal world. It’s especially effective for breaking out of repetitive thought patterns and shifting your energy.

3. Box Breathing

Also known as square breathing, this method is a simple breathing technique used by athletes, soldiers, and people managing high-pressure situations. It helps slow your heart rate and soothe your nervous system.

Here’s how it works:

1. Inhale through your nose for 4 seconds

2. Hold your breath for 4 seconds

3. Exhale slowly through your mouth for 4 seconds

4. Hold your breath again for 4 seconds

Repeat this cycle for 3–5 minutes, or until you feel more centred. You can visualise drawing a box with each breath—one side per step—as a way to stay focused.

Stress and anxiety are part of being human, but they don’t have to control your day. Each of these exercises can be done in just a few minutes and doesn't require any special equipment—just your presence and a willingness to pause.

If you're finding anxiety difficult to manage on your own, remember that support is available. Talking to a counsellor can help you explore the root causes of your stress and develop tailored strategies that work for you.

Want more tools or someone to walk alongside you through your anxiety journey? Get in touch today to book a session.