How to Go From Anxious to Calm in Two Minutes

Did you know that there’s no better way to be in the present moment than to focus on the body and the rhythm of the breath? Connecting to your breath is one simple way you can sink into the present moment and savor the here and now with a sense of peace and clarity. When the mind is present, there’s no worrying about the future or the past.

The reality of this is, is despite the fact that we as humans wish to be happy, we spend a lot of time in our heads — you know that internal dialogue that never seems to shut up, thinking or feeling regretful about the past or worrying about the future?We have a challenging time reconciling with the idea that we can’t change the past nor can we control the future.

In terms of the past, we’ve all made mistakes, poor choices, been hurt, etc. We need to gently remind ourselves that the past is gone and it’s not something that can be changed despite the internal dialogue we have about it. It’s this repeated thinking about the past which leads to feeling unhappy whether it’s feelings of regret, anger, hate (self-hate and hate towards others), bitterness, and resentment.

At the other end of the spectrum we get caught up thinking about the future. While thinking about future events can be paramount for our survival and is ingrained in us to protect ourselves from danger, oftentimes the worrying that happens in modern times is about things that may or may not happen in the future. We imagine worst case scenarios that may or may not happen which causing stress and anxiety. And more often than not, those worst case scenarios we spend so much time worrying about don’t even happen.

Concious breathing is powerful tool that’s always by your side to get you out of your head, into your body, and into the present moment. When you catch yourself feeling anxious, overwhelmed, worried, or stressed especially lately during these unprecedented times like I have been feeling off and on, take a moment, or even better two minutes to pause and connect with your body and breath.

How to go from anxious to calm in two minutes:

If you can, find a comfortable seat — in a chair, by a wall, your car, etc. If it feels safe, close your eyes, or just soften your gaze. Bring awareness to your body, by taking a body scan from the crown of your head all the way to your toes. Soften into any places where you’re feeling any tension, tightness or strain. Then shift your awareness to your breath. Start by just watching your in-breath and out-breath at it’s natural state, in and out through your nose.

Begin to even out your breath. For instance, if the breath feels jagged, smooth out the rough edges. If the breath feels short and shallow, gently begin to deepen it. As you invite more purpose to your breathing, do it in a way that doesn’t create any additional strain on your body or mind.

Now begin to focus on deep and even breaths in and out through the nose, maybe counting to 4, 5, or 6 on the in-breath and the out-breath. Bring extra awareness to your exhalation which has a more calming, soothing, and grounding quality.

As you practice conscious breathing, it is only natural that the mind will be tempted to wonder. Acknowledge that this will happen (and it may happen again and again), and when it does, instead of letting your mind attach to what it is you’re feeling by labeling as ‘good’ or ‘bad,’ take a moment to observe and feel with less judgement, more compassion.

Continue to follow your breath for at least two minutes. After two minutes take a deep breath in, and a deep sigh out through your mouth. Notice how you feel — mentally, physically, and emotionally.

Just a moment to pause and reconnect with your breath can bring you from a state of anxious and overwhelmed to calm and at ease.