Exercises To Calm Your Anxious Thoughts
And, breathe.
When anxiety strikes, it’s not just your mind that feels overwhelmed — your body can feel tense, restless, and on edge, too. But did you know that physical movement can help calm those anxious thoughts? Exercise is one of the most effective ways to release stress, improve mood, and give your brain a well-deserved break from the mental storm.
Whether you’re feeling the weight of the world or just need a mental reset, these exercises are designed to help you calm your mind and reconnect with your body. Let’s dive in!
Weightlifting (aka "Lift Your Way to Calm")
Lifting weights isn’t just about building muscle — it’s also an incredible way to release pent-up energy and tension. When you’re anxious, your body produces stress hormones like cortisol. Strength training helps burn off excess cortisol while releasing feel-good endorphins that can improve your mood.
How to do it:
Choose a weight that feels challenging but manageable.
Focus on compound movements like squats, deadlifts, and bench presses that work multiple muscle groups.
Perform 3-4 sets of 8-12 repetitions for each exercise, taking deep breaths as you lift and lower the weights.
Weightlifting requires concentration and focus, which can help distract you from anxious thoughts and keep your mind in the moment. Plus, the sense of accomplishment after a good lifting session can do wonders for your mental well-being.
Walking or Running (aka "Pound the Pavement, Clear Your Mind")
When you’re stuck in your head, sometimes the best thing you can do is get moving — literally. Walking or running is a simple yet powerful way to shake off anxious thoughts. The rhythmic movement of your legs and arms, combined with fresh air (if you're outside), helps shift your focus and calm the mind.
How to do it:
Head out for a brisk walk or run for at least 20-30 minutes.
Try to sync your breathing with your steps: Inhale for four steps, exhale for four steps.
As you walk or run, notice your surroundings — the trees, the sky, the feeling of your feet hitting the ground. This mindfulness can help bring you back to the present.
Walking or running at a moderate pace has been shown to reduce anxiety and depression. It’s also a great way to get some “me time” and recharge.
Yoga (aka "Stretch the Stress Away")
Yoga is well-known for its stress-relieving benefits, combining movement with mindfulness to create a sense of balance and calm. When you’re feeling anxious, certain yoga poses can help you release tension, stretch tight muscles, and reconnect with your breath.
How to do it:
Start with a simple yoga flow, including poses like Child’s Pose, Downward Dog, and Forward Fold.
Hold each pose for a few breaths, focusing on the sensations in your body and how your muscles release with each exhale.
End with Savasana (Corpse Pose) for a few minutes, allowing your body and mind to relax fully.
Yoga has been shown to decrease stress hormone levels, calm the nervous system, and increase feelings of well-being — making it a go-to practice for anxious moments.
HIIT (High-Intensity Interval Training) (aka "Sweat Out the Stress")
If you’re feeling particularly anxious or restless, a quick burst of high-intensity exercise can help you release that built-up energy fast. HIIT workouts are short but intense, alternating between bursts of activity and rest. These workouts are not only great for your fitness but also give your mind a focused task, helping to reduce anxious thoughts.
How to do it:
Choose a few simple exercises like jumping jacks, burpees, and mountain climbers.
Perform 30 seconds of intense exercise followed by 30 seconds of rest.
Repeat this cycle for 10-15 minutes.
The intensity of HIIT helps release endorphins quickly, leaving you feeling calmer and more focused. Plus, it’s a time-efficient way to squeeze in a workout when you're feeling stressed.
Stretching (aka "Loosen Up Your Tension")
Stretching is often overlooked as an anxiety-relief tool, but it’s incredibly effective. When you stretch, you release tension that builds up in your muscles when you’re stressed. This not only helps your body relax but also signals to your brain that it’s time to calm down.
How to do it:
Spend 10-15 minutes stretching areas where you feel the most tension (neck, shoulders, lower back).
Hold each stretch for at least 30 seconds, breathing deeply into the tight areas.
Focus on slow, controlled movements and mindful breathing as you stretch.
This can be done in the morning to start the day on the right foot or before bed to unwind.
Box Breathing for Cool Down (aka "Breathe the Stress Away")
After any workout, taking a few moments to focus on your breath can help cool down both your body and mind. Box breathing is a simple technique used by athletes and Navy SEALs to stay calm and focused under pressure, and it’s perfect for calming anxious thoughts after physical activity.
How to do it:
Inhale for a count of 4.
Hold your breath for a count of 4.
Exhale for a count of 4.
Hold your breath for a count of 4.
Repeat this for 3-5 minutes, allowing your breath to return to its natural rhythm. This cool-down exercise signals to your nervous system that it’s time to relax and helps prevent post-workout stress spikes.
Final Thoughts: Moving Your Way to Calm
Physical movement is a powerful tool for managing anxiety. Whether you’re lifting weights, hitting the pavement, or flowing through yoga poses, exercise can help you release stress, quiet your mind, and feel more grounded. Remember, it’s not about perfection or intensity — it’s about finding what feels good for your body and mind.
And after you’ve moved, don’t forget to cool down with some box breathing to fully reset and relax. Your mind will thank you for it!