3 Simple Ways to Calm Your Mind and Body

Stress relief doesn’t have to be complicated. These 3 simple ways to calm your mind and body in busy times require a few minutes and no apps.

Life can be unbelievably busy, overwhelming at times, and just too much sometimes. Finding simple ways to calm your mind and body might not be quick fixes, but they can help you ground yourself when things feel a bit tumultuous. These 3 ways to calm your mind and body are not revolutionary or require specific skills or knowledge. They are simple, don’t need much time, and a little intention.

1.Take 5 Deep Breaths

Breathwork is an ancient practice that involves consciously controlling your breathing. To calm your mind, body, and soul, you don’t need a complicated technique. Simply, pause and take 5 deep breaths:

• In through your nose (four counts),

• Hold,

• Out through your mouth (six counts – so your exhalation is longer than the inhale),

• Hold, and repeat.

That’s it. A longer exhale triggers your body’s relaxation response, dialling down stress hormones. It gives your nervous system a chance to rest. Even 30 seconds of this can lower your heart rate, making frantic moments feel more manageable. Do it before a meeting, in traffic, or when your thoughts are racing.

Try this: Place a hand on your belly. If it rises as you inhale, you’re breathing deep. If not, soften your shoulders and try again. No judgment, just practice.

Related read: Simple Breathwork Practices for Beginners

2.Go Outside (Yes, Really)

Nature doesn’t need to be a mountain vista. A patch of grass, a tree on your street, or even an open window will do (depending on your living situation). Stand there for a minute. Notice the air, sounds, or sunlight. If you can, walk for five minutes with no phone, no agenda.

Being outside isn’t magical, but it is different. It shifts your focus outward, away from the loop in your head. Natural light regulates cortisol (your stress hormone) and melatonin (for better sleep). Even a short break outside can help you (re)focus, like a browser refresh for the brain. Humans thrive when connected to nature at home and with the four elements. Walk barefoot when you can and ground yourself.

A tiny challenge: Next time you’re outside, name one thing you see, one you hear, and one you feel (e.g., "rustling leaves," "bird chirping," "breeze on my skin"). It’s a stealth way to pull yourself into the moment.

3.Say One Thing You Need to Hear (Affirmations and Mantras)

Affirmations and mantras can stop the loop of negative thoughts and bring much needed positivity and calm. It doesn’t have to be something elaborate, just say something you need to hear (something you might tell a friend). Affirm something that feels true enough:

• This will pass.

• I can handle today.

• One step at a time - just do the next thing.

• I am focusing on what I can control.

Or borrow a mantra from meditation, repeating a single word like brave, believe, faith or enough. The repetition of affirmations and mantras create positive neural pathways. These words can redirect your focus from chaos to action. Mantras like steady can give your mind an anchor during emotional storms.

Try this: If your mind fights back (But I can’t handle this!), change the words. Try I don’t have to handle it all at once and I can handle focus on this first task.

Related read: Helpful Basic Spiritual Protection Practices You Need to Know

Deep breathing, being in nature, and saying one thing you need to hear are simple ways to calm your mind, body, and soul. As you calm yourself, you may subconsciously lessen some physical tension (drop your shoulders, unclench your jaw) and help your focus and decision-making.

[Updated in 2025]

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