Mind · Emotional regulation

Calming anxiety in the moment

Stress triggers hormones that raise your heart rate and blood pressure. Slow belly breathing and tensing and releasing your muscles switch on the opposite, the relaxation response. They take a few minutes, work almost anywhere, and get easier with practice. Afterward, note what set it off. If anxiety keeps coming back, sticks around for weeks or gets in the way of your life, that's a reason to talk to a professional.

Easy5 min to doFreeChecked October 2, 2026

You'll need

A place to sit or lie down
A few minutes
A notes app or journal

Do it like this

Sit or lie down. Put one hand on your stomach and the other over your heart. Source: MedlinePlus¹
Breathe in slowly until you feel your stomach rise. Hold it for a moment. Breathe out slowly and feel your stomach fall. Source: MedlinePlus¹ Repeat for a minute or two. Count if it helps you slow down.
Still tense? Try progressive relaxation. Starting with your toes and feet, tighten one muscle group for a few moments, then let go. Work your way up your body one group at a time: calves, thighs, stomach, hands, shoulders, face. Source: MedlinePlus¹
Bring your attention to right now. Mindfulness means actively paying attention to the present moment. Source: NIMH³ Name five things you can see, or focus on your breath. When a thought pops up, notice it and bring your attention back without judging it. Source: MedlinePlus¹
Picture somewhere calm. In guided imagery, you picture scenes linked to calm and try to produce that same feeling in your body. Source: NCCIH²
Challenge the thought. Identify negative, unhelpful thoughts and question them. Source: NIMH³ "Everyone will notice I'm nervous" can become "I'm nervous, and most people are focused on themselves."
Afterward, write down what set it off. Learning your triggers and which techniques work for you can reduce anxiety over time, though it may take trial and error. Source: NIMH³

Watch out Relaxation is generally safe for healthy people, but some people feel more anxious or have intrusive thoughts during it. If you have a psychiatric condition or a history of trauma, check with your provider first. Source: NCCIH²

See it done

Video by Therapy in a Nutshell Emma McAdam, licensed therapist Independent creator

Progressive Muscle Relaxation: An Essential Anxiety Skill

Watch on YouTube: Progressive Muscle Relaxation: An Essential Anxiety Skill #27

Full title on YouTube: “Progressive Muscle Relaxation: An Essential Anxiety Skill #27”2019 · Checked October 3, 2026

A guided 9-minute version of step 3. If relaxing this way makes you feel worse, stop (see the watch-out).

Video won't load at school or work? No problem. Everything you need is in the steps; the video's just a bonus. Watch it on YouTube later.

If it doesn't work

Breathing didn't help right away? That's normal. See which techniques work best for you. Source: MedlinePlus¹ Practice when you're calm so it's easier when you're not.
Wired all the time? Cut back on caffeine, like soft drinks and coffee, eat regular meals, exercise and stick to a sleep routine. Source: NIMH³
Want guidance? Apps with breathing, visualization or mindfulness exercises can walk you through it. Source: NIMH³ Classes, books and videos can teach meditation, yoga and tai chi. Source: MedlinePlus¹
Anxiety interfering with your life, making you avoid things, or always there? Those are signs you may be at risk for an anxiety disorder. Source: NIMH³ Talk therapy and medication are the two main treatments, and many people benefit from both. Source: NIMH³ See Finding a therapist you can afford.
In immediate distress or thinking about hurting yourself? Call or text 988, or chat at 988lifeline.org. Source: NIMH³

Good to know

The details, if you want them. Tap a line to open it.

Why it works

Stress releases hormones that raise blood pressure and heart rate, the stress response. Relaxation techniques bring on the opposite: lower blood pressure and a slower heart rate. Source: MedlinePlus¹

Stress or anxiety?

Stress is a response to something outside you, like a big test, and usually fades once it's resolved. Anxiety is your body's reaction to stress and can happen even when there's no current threat. Source: NIMH³

When it's more

Generalized anxiety disorder means finding it hard to control worry on most days for at least 6 months, plus at least three symptoms like restlessness, fatigue, trouble concentrating, irritability, muscle tension or sleep problems. Source: NIMH⁴ It usually starts in early adulthood and can be managed with treatment. Source: NIMH⁴

What the research says

A 2018 review of 16 studies with 856 people with anxiety disorders found relaxation therapy reduced symptoms of anxiety and worry. Source: NCCIH²

A 3-minute reset (made-up example)

Before a job interview: one minute of belly breathing in the car, 30 seconds squeezing and releasing fists and shoulders, then name three things you can see. Write one line afterward: "Waiting room, heart racing. Breathing helped most."

Take it with you

Printable card Download card (PDF)

Sources

MedlinePlus (National Library of Medicine) Relaxation techniques for stress
National Center for Complementary and Integrative Health Relaxation techniques: what you need to know
National Institute of Mental Health I'm so stressed out! fact sheet
National Institute of Mental Health Generalized anxiety disorder

Lesson C7.2 · Last checked October 2, 2026 against the sources listed.

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