When anxiety hits—whether it creeps in slowly or crashes in like a wave—finding ways to self-soothe and calm your nervous system becomes essential. Relaxation isn’t a luxury; it’s a tool. Research shows that engaging the parasympathetic nervous system (aka the “rest and digest” mode) can regulate heart rate, reduce cortisol, and create a sense of safety that quiets the mental storm.
Here are 10 varied, research-backed ways to help you relax during anxiety, from hands-on tools to movement-based methods and sensory soothing.
1. Progressive Muscle Relaxation (PMR)
Why it helps: Tension and anxiety go hand-in-hand. PMR involves tensing and releasing specific muscle groups to signal the body to let go of stress.
Try it: Start with your feet and work your way up to your forehead, squeezing each group for 5 seconds, then slowly releasing.
Tool: Free apps like Insight Timer or Smiling Mind offer guided PMR sessions.
2. Box Breathing (4-4-4-4)
Why it helps: Breath control regulates the vagus nerve, calming the nervous system and slowing racing thoughts. It can help shift from panic to grounded presence (Jerath et al., 2006).
How to do it: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 1–5 minutes.
Tool: Use the Othership or Breathe+ app for visuals.
3. Fidget Toys and Sensory Tools
Why it helps: Anxiety often comes with excess energy or restless hands. Fidget tools can redirect that energy, grounding your brain through touch and repetitive motion.
Options include:
- Pop-its or tangle toys
- Slime or putty (like Crazy Aaron’s Thinking Putty)
- Smooth stones or worry stones
- Textured fabric or velvet patches
4. Aromatherapy with Essential Oils
Why it helps: Scents like lavender, bergamot, and sandalwood activate parts of the brain associated with calm and safety.
How to use:
- Dab diluted oil on your wrist
- Use a diffuser or rollerball
- Spray a calming pillow mist
Tool: Vitruvi, Plant Therapy, or Saje Natural Wellness make high-quality oils.
5. Journaling or Brain Dumping
Why it helps: Writing down racing thoughts helps process them, giving your brain the message that the fear has been acknowledged.
Prompt to try:
- “What am I feeling right now and why?”
- “What’s something I can control today?”
- “What would I tell a friend who felt this way?”
Tool: Try the Day One app or just keep a notebook nearby.
6. Binaural Beats or Calming Playlists
Why it helps: Music can lower blood pressure and cortisol. Binaural beats (audio illusions) are especially helpful for brainwave entrainment—calming you faster.
Playlist suggestions:
- Lo-fi beats for relaxation
- 432 Hz calming tones
- Nature sounds + ambient music
Tool: Try the Endel app or Spotify’s “Peaceful Piano” or “Chill Vibes.”
7. Weighted Blankets or Compression Tools
Why it helps: Deep pressure stimulation can reduce cortisol and boost serotonin. It’s like a hug for your nervous system. Studies show weighted blankets promote calm and better sleep, which indirectly helps anxiety (Gringras et al., 2014).
Tools to try:
- Weighted blanket (10% of your body weight)
- Compression vests or lap pads
- Calming wrap blankets (like Hug Sleep)
8. Gentle Movement or Walking Meditation
Why it helps: Moving your body helps metabolize stress hormones and release anxiety tension, especially when done with intention and slowness.
What to try:
- A walk outdoors while focusing on your breath
- Stretching with music
- Gentle yoga like “legs up the wall” or cat-cow flow
Tool: Use Yoga with Adriene on YouTube or the Calm app for walking meditations.
9. Cold Exposure for Instant Nervous System Reset
Why it helps: A splash of cold water or an ice cube on the wrist activates the vagus nerve and interrupts the anxiety feedback loop.
How to try it:
- Splash cold water on your face
- Hold an ice cube in your hand
- Try a cold shower burst for 30 seconds
10. Cozy, Low-Stress Gaming
Why it helps: Games offer immersive distraction and a sense of control—both of which are powerful for interrupting anxiety loops. Cozy or low-stakes games reduce overstimulation and allow the brain to shift from panic to play.
What to try:
- Stardew Valley – calming farm life and goal-oriented tasks
- Animal Crossing: New Horizons – soothing design, gentle soundscape
- Unpacking – quiet, meditative gameplay
- A Short Hike – peaceful exploration with soft visuals
- Tetris Effect: Connected – rhythm-based relaxation + visuals
Why it works: Games can stimulate dopamine and flow state, which enhances mood and focus while temporarily bypassing anxious thought patterns. Just aim for non-competitive, low-pressure titles—they’re more soothing than high-stakes action.
References
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042
Gringras, P., Green, D., Wright, B., Rush, C., Sparrowhawk, M., Pratt, K., … & Wiggs, L. (2014). Weighted blankets and sleep in autistic children—a randomized controlled trial. Pediatrics, 134(2), 298-306. https://doi.org/10.1542/peds.2013-4285e, which enhances mood and focus while temporarily bypassing anxious thought patterns. Just aim for non-competitive, low-pressure titles—they’re more soothing than high-stakes action.aw
