10 Quick Ways to Calm Anxiety in Under 5 Minutes

Whether you’re buying your first house, have an important project to deliver, or just had a heated argument with loved ones, it’s clear that anxiety is one of the main emotions you will feel. However, when anxiety takes the driver’s seat instead of staying in the backseat where it usually belongs, panic levels can spike, and cortisol floods your body, leaving you feeling on edge.

In moments like these, without an immediate call to your therapist, finding quick and effective ways to manage anxiety becomes a top priority. 

Today, we’re looking at 10 of the most effective ways to calm anxiety in under 5 minutes, guaranteed by therapists and researchers. 

These are all quick methods that are easy to incorporate into your day, so whether you’re at work, at home, or on the go, you’ll always have the tools you need to regain a sense of calm. 

Let’s dive into these simple, yet powerful techniques that can help you feel more at ease, no matter what life throws your way.

1. Deep Breathing Exercise (4-7-8)

When we’re anxious, the body’s “fight or flight” response activates, causing shallow, rapid breathing, a racing heart, and higher levels of cortisol. This breathing only makes anxiety escalate, so in order to regain your sense of peace and inner calmness, we have to work with our nervous system to restore balance. Deep breathing techniques help shift the body out of panic mode, encouraging relaxation and giving you back control over how you feel.

By intentionally slowing and deepening each breath, you activate the parasympathetic nervous system—the body’s “rest and digest” mode. This counteracts the stress response by slowing the heart rate, reducing blood pressure, and calming the mind. Breathing deeply fills the lungs fully, which helps deliver oxygen more effectively throughout the body, bringing an immediate sense of grounding and balance.

The 4-7-8 Method

The 4-7-8 method is one of the most recommended techniques by therapists and wellness experts for quickly calming anxiety. Known for its simplicity and effectiveness, this breathing exercise helps reset the nervous system, even in moments of heightened stress. 

Here’s how it works:

1. Inhale: Breathe in through your nose for a count of 4. Focus on filling your lungs fully and feeling your abdomen expand as you breathe in.
2. Hold: Hold your breath for a count of 7. This pause allows oxygen to circulate through your bloodstream, giving your body a moment of stillness.
3. Exhale: Slowly exhale through your mouth for a count of 8, making a gentle “whoosh” sound as you release all the air. The longer exhale signals to your body that it’s safe to relax.

Repeat this cycle for about 4 breaths or until you feel a sense of calm. 

The 4-7-8 method’s long exhale is especially effective at activating the parasympathetic nervous system, which helps reduce heart rate and brings the mind to a more peaceful state. This expert-endorsed technique can be a powerful tool to reclaim control in anxious moments, grounding you with each breath.

For a full scientific breakdown of “the long exhale method”, we recommend you check out his video by Dr. Andrew Huberman from Stanford University, California.

2. Grounding Technique (5-4-3-2-1)

When anxiety pulls you out of the present moment, grounding exercises can bring you back to the here and now. The 5-4-3-2-1 technique is a widely recommended method by therapists because it engages all your senses to shift focus away from anxious thoughts and back to the physical world around you.

Here’s a breakdown on how to do it:

Count:

1. 5 Things You Can See: Look around and name five things you can see—perhaps a book, a plant, a cloud, a building, a tree, or even a spot on the wall.
2. 4 Things You Can Touch: Find four things you can physically feel. This could be the fabric of your shirt, the chair you’re sitting on, the texture of your jeans, or the soft, waviness of your hair.
3. 3 Things You Can Hear: Listen for three distinct sounds. Do you hear the hum of a fan? The chirping of birds outside? The quiet clinking of mugs as the barista works next to you in the coffee shop? Or perhaps even the sound of your own breath if it’s that quiet ;).
4. 2 Things You Can Smell: Notice two scents around you. It might be the aroma of coffee, fresh air from an open window, or a familiar perfume.
5. 1 Thing You Can Taste: Focus on one thing you can taste. This might be a sip of water, a mint, or simply the natural taste in your mouth.

This method shifts your attention from anxious feelings to tangible sensory experiences, slowing racing thoughts and bringing you back to a balanced state. With practice, the 5-4-3-2-1 technique can become a reliable tool for managing anxiety whenever it arises.

3. Progressive Muscle Relaxation (PMR)

This technique involves tensing and then releasing each muscle group in your body. It is an effective way to release tension when anxiety gets you feeling on edge. When you focus on physical relaxation, you shift your mind away from anxious thoughts and towards your muscle activation.

And it’s easy to do. Here’ how:

1. Find a Comfortable Position: Sit or lie down in a comfortable spot where you won’t be disturbed.
2. Start with Your Feet: Begin by focusing on your feet. Inhale deeply, tense the muscles in your feet for 5 seconds, then exhale and release the tension completely.
3. Work Up the Body: Move your awareness up to your calves, thighs, abdomen, chest, arms, hands, shoulders, neck, and finally your face. For each muscle group, inhale as you tense, hold for a few seconds, and exhale as you release.
4. Notice the Difference: Pay attention to how your muscles feel as they transition from tight to relaxed. With each release, let go of any stress or anxious thoughts that might be lingering.

Ohh, I feel relaxed already.

4. Visualization (Your Safe Place)

Often referred to as the “safe place” technique, this exercise involves imagining yourself in a setting where you feel completely relaxed and at ease. Therapists frequently recommend visualization to quickly create a sense of peace.

Essentially, you imagine you are there and with each detail you add to your visualization, the experience feels more real in your brain. 

Remember – the brain doesn’t know the difference between what’s real and what’s imagined. So practicing “your safe place” technique quickly makes anxiety fade away. 

Here’s how you do it:

1. Close Your Eyes and Breathe: Find a comfortable spot, close your eyes, and take a few slow, deep breaths to help your mind settle.
2. Imagine Your Safe Place: Picture a place that feels peaceful to you. This could be a quiet beach, a cozy cabin in the mountains, or a sunlit garden. Bring it to life by imagining the details—maybe the feel of the warm sand, the sound of gentle waves, or the scent of fresh flowers.
3. Engage Your Senses: Focus on each of your senses to make the scene more vivid. What do you see, hear, smell, and feel? Engage each of your senses as you fully immerse yourself in the moment.
4. Stay as Long as Needed: Stay and wander in this safe place as long as you need. Let yourself fully relax as you soak in the calmness of your imagined surroundings.

Visualization offers a mental escape from anxious thoughts, soothing your nervous system by creating a calming “mental space” where you can retreat. And although books do a wonderful job of immersing you into their world, visualization is an even more powerful technique as it trains you to add as many senses as possible and feel as if the experience is already happening.

5. Mindful Observation

Mindful observation is a grounding technique that involves closely observing something in your environment to bring your focus back to the present moment. It’s a simple trick to break free from anxious thoughts by centering your attention on something external. 

And as silly as the technique may sound, therapists often recommend this trick to help you navigate your feelings during an anxious moment.

Here’s how to practice mindful observation:

1. Find an Object to Focus On: Choose something around you—a plant, a candle, a cup, or even your own hand. Pick something that won’t require much movement or distraction.
2. Observe Every Detail: Look closely at this object, as if you’re seeing it for the first time. Notice its color, texture, shape, and any tiny details it has.
3. Engage Your Senses: Ask yourself questions about the object: How does it feel if you touch it? Does it have a scent or make a sound if you tap on it? Engage yourself with all senses to shift your mind away from anxious thoughts and onto something tangible.
4. Stay Present: Let yourself stay fully focused on the object, resisting the urge to let other thoughts creep in. If your mind starts to wander, gently bring it back to observing.

Mindful observation helps you move out of your thoughts and into your physical surroundings. It immerses yourself in the present moment, and provides a calming break, allowing you to reset and find clarity. 

Add in pic of person in therapy sitting on a couch and a plant nearby.

Personal Story: Before my driving license exam, I sat anxiously outside the computer lab, knowing I’d soon be tested on all the general knowledge from driving school. The exam had a reputation for being tough—most of my friends had failed on their first try. The thought crept into my mind: “What if I fail? What if it’s too hard? It’ll take months before I get another chance.” As my palms grew sweaty, I felt the familiar stirrings of anxiety. I reminded myself of a therapy tip: “If you feel anxious, look around the room and focus on something specific.”

I spotted a plant nearby and started observing it like it was my own. I noted its shade of green, wondered if it was watered enough, and noticed if any leaves or roots needed trimming. In my mind, I was already planning how I’d care for it better—maybe add some new fertilizer to help it thrive, mix an algae solution in the water to get it more healthy.

Before I knew it, I was out of my anxiety and feeling much more calm and focused. When I walked into the exam room, I felt centered and secure—and the test ended up being a breeze.

6. Positive Affirmations

Positive affirmations are simple, intentional phrases that help redirect your mind away from anxious thoughts and toward a calmer, more centered mindset. This technique is commonly used to remind you of your endless inner strength and to calm your nervous system.

Here’s how to use positive affirmations when anxiety hits:

1. Choose a Calming Phrase: Select a short, supportive phrase that resonates with you. Some examples include, “I am safe,” “This feeling will pass,” or “I am in control of my thoughts and actions.”
2. Repeat Silently or Out Loud: Find a comfortable spot and say your affirmation out loud or in your mind. Repeat it slowly, focusing on the meaning of each word.
3. Visualize the Calm: As you repeat your affirmation, picture yourself feeling calm and secure. Visualize the words anchoring you to a place of peace.
4. Continue Until You Feel Grounded: Repeat the affirmation as many times as needed. Over time, you’ll notice your thoughts begin to settle, bringing a sense of calm and control.

Remember – this technique works if you make it work. Meaning, if you don’t fully believe the words you are using, then that affirmation isn’t one that resonates deeply with you. We highly recommend using affirmations that fully support you and in which you truly believe. Here’s a list of positive affirmations specifically curated for anxiety relief. 

7. Counting Down from 100 by 3s

When anxiety feels overwhelming, sometimes the best way to reset your mind is by focusing it on something simple, like numbers. 

Counting down from 100 by 3s is a great way to distract your brain from anxious thoughts and engage your focus in a calming, repetitive task.

Here’s how you do it:

1. Find a Quiet Spot: Sit or stand somewhere comfortable where you can focus. Take a few deep breaths to center yourself before you start.
2. Start at 100: Begin by mentally saying “100,” then subtract 3 in your head to get to “97.” Continue counting down in this way (94, 91, 88, and so on) without skipping a beat.
3. Focus on Each Number: As you count, stay focused on each individual number. If your mind starts to wander or if you get stuck, gently bring yourself back to the numbers without judgment. The task itself helps guide your mind away from stress and anxious thoughts.
4. Repeat as Needed: Keep counting down until you feel your body and mind relaxing. By the time you reach zero, you may find your anxiety has significantly eased.

The beauty of this technique lies in its simplicity. By focusing on a structured, repetitive task, you give your brain a break from anxiety and create space for your nervous system to calm. Over time, counting down from 100 by 3s can become a go-to method for de-escalating moments of panic.

If this method is slightly too easy for your math-loving brain, than make up a math exercise in your mind that you can do with numbers. 

A game I used to play in my head was that of “Boltz!”. You begin by counting upwards, starting from 1. Every time you hit a number that contains the digit “7” or is divisible by 7, you say “Boltz”. If you miss one, you start again from 1.

(example: 1, 2, 3, 4, 5, 6, boltz, 8, 9, 10, 11, 12, 13, boltz, 15, 16, boltz, 18, 19, 20, boltz, 22,etc.)

8. Cooling Sensation with Cold Water

One simple yet highly effective way to quickly reduce anxiety is to stimulate the vagus nerve, which plays a key role in calming the nervous system. 

When you splash cold water on your face or hold something cool in your hands, you activate this nerve, which in turn triggers a natural calming response, that helps lower panic levels and soothe your body.

Here’s how it works:

1. Splash Cold Water on Your Face: Take a few moments to splash cold water on your face, focusing on your forehead, cheeks, and the back of your neck. The shock of cold water helps activate the vagus nerve, which in turn sends signals to your brain to reduce stress and slow your heart rate.
2. Hold a Cold Object: If you don’t have access to water, you can hold a cold object like a bottle of water, a frozen item from the fridge, or even a cool metal surface. The cold sensation provides a sensory distraction from anxious thoughts and shifts your body’s response to stress.
3. Focus on the Sensation: As you feel the coolness, breathe deeply and notice how the sensation brings you back into the present moment. Let the cooling effect remind you that you are safe and in control.

This quick technique is a fast and effective way to reduce feelings of panic and overwhelm. It’s also the reason subconsciously people prefer to go out for a “breath of fresh air” after a heated argument. If you happen to live somewhere cooler, that sensation of crispy cold air will do the trick in just seconds! 

9. A Quick Walk or Gentle Movement

Building on tip number 8, when anxiety builds up, your body is often holding onto tension, making walking a quick and easy way to let go of any pent-up feelings. 

A short walk or even a few gentle stretches can be incredibly effective in releasing built-up anxiety and physical tension, helping both your mind and body reset.

And don’t worry—if you prefer a short yoga session instead, that will work just as well!

Here’s how it works:

1. Take a Short Walk: If possible, step away from your immediate environment and take a brief walk. Even just a few minutes of walking around the room or stepping outside can help move the energy in your body and shift your focus away from anxious thoughts. Try to focus on the rhythm of your breath and the motion of your body as you walk.
2. Do Gentle Stretches: If walking isn’t an option, simply stand up and stretch. Reach your arms overhead, roll your shoulders, or gently stretch your neck and back. The act of stretching releases muscle tension and can help activate your parasympathetic nervous system, triggering a relaxation response.
3. Focus on Your Movements: As you walk or stretch, be mindful of the sensations in your body. Notice how your muscles feel as you move, and focus on how your body shifts from tense to more relaxed. This attention helps to ground you and break the cycle of anxious thoughts.

Now, the key to making this technique actually work is point number 3 – focus. When you truly bring all your attention and awareness into what you are doing, you begin to feel much better. That’s because you are essentially grounding yourself in the present moment, engaging your senses with your surroundings, and shifting your focus on something you do want to think about.

And as easy as it may sound to bring your attention to your breath for example, if this technique doesn’t bring immediate results, either do a more intense workout, or choose a different exercise from this list.

10. Physical Movement (Shake It Out)

When anxiety strikes, your body is primed for action—it’s part of the natural “fight or flight” response. Physical movement can be a powerful way to release this built-up energy and restore a sense of calm. Even small movements can shift your focus, reduce stress hormones, and bring you back into a balanced state. Therapists often recommend movement as an effective, immediate way to ease anxiety.

Here’s how to use movement to calm anxiety:

1. Stand Up and Shake It Out: If possible, stand up and gently shake out your arms, hands, legs, and shoulders. Imagine you’re “shaking off” your anxious thoughts and worries as you let loose.
2. Stretch and Breathe: Try a few gentle stretches—reach your arms overhead, stretch your neck from side to side, or roll your shoulders. Pair each movement with deep, intentional breathing.
3. Walk It Off: If you’re able to, take a quick walk around your space or even step outside. Walking helps circulate blood and oxygen, which naturally soothes the nervous system.
4. Jump, Dance, or Sway: Movement doesn’t have to be formal—whether it’s a quick dance, a few hops, or simply swaying side to side, let your body move freely and release any built-up tension.

Physical movement brings your awareness back to the body, helping to release nervous energy and calm your mind. Even in short bursts, this practice can help you regain control and feel more grounded.

Conclusion

When anxiety starts to creep in, remember that you don’t have to sit with it. You now have a toolbox full of quick, easy techniques to calm your body and mind. Whether it’s focusing on your breath, grounding yourself with sensory exercises, or finding a mental escape in your “safe place,” each of these methods offers a path back to a sense of calm and control.

The key is to experiment with these techniques and find what works best for you. Anxiety isn’t a one-size-fits-all experience, and neither are the solutions. Some days, a quick walk or the 5-4-3-2-1 grounding exercise will do the trick; other days, you might need a bit more to break the cycle. With practice, these techniques will start to feel second nature, and you’ll find that you’re better equipped to handle whatever life throws your way.

And finally, remember to be gentle with yourself. Calming anxiety is a skill that gets stronger over time. So take it one step, one breath, one moment at a time.