Skip to Content

5 Simple Techniques to De-Stress and Calm Your Senses Anyway Any Time

Learn simple techniques that you can use anywhere at any time to calm your senses. Reducing stress doesn’t require a special time or space or any equipment. And it doesn’t have to take a ton of time. This guide gives you five simple techniques that each take less than two minutes (some only take 30 seconds) that you can practice in the middle of a hectic day to calm your senses.

Content Summary

Box Breathing
Be Here Now
Express Gratitude
Body Scan
Name Three Things

Box Breathing

  • Sit upright in a chair with your hands on your thighs.
  • Inhale and exhale through your mouth, completely emptying your lungs.
  • Inhale slowly through your mouth for a slow count of four. Completely fill every corner of your lungs.
  • Hold your breath for the same slow four counts.
  • Slowly exhale through your mouth for a slow count of four.
  • Hold your breath for a count of four.
  • Repeat this process four times then breathe normally.

Be Here Now

  • When you notice your mind racing, anxiety building, getting stressed about all that’s on your to-do list, pause.
  • Close your eyes, and take one very deep breath in through your nose.
  • Release your breath slowly through your mouth.
  • Pause and slowly say to yourself, “Be. Here. Now.”
  • Allow whatever you were feeling to escape from your body in a mist.
  • Open your eyes and notice what’s in front of you. Notice aspects of your environment. Notice your breathing.
  • Realize that everything is okay right here, right now.
  • Name one thing you’re grateful for and feel how that thing makes you feel.

Express Gratitude

  • Before you start, find something to write with and on (i.e. your favorite pen and journal or your phone or tablet).
  • Sit down, close your eyes and take a deep breath.
  • Pause for a moment while you center yourself and focus on your breathing.
  • Think about something you’re grateful for and write it down. Write about the aspects of that thing for which you’re grateful. Describe it in as much detail as possible.
  • As you write, feel the feelings that this thing invokes for you. Feel gratitude.
  • Write about at least three things you’re grateful for in this manner.

Side note: Turning this into a daily practice where you write about different things every day can have a significantly positive impact on those experiencing depression.

Body Scan

  • Sit or lie down. Close your eyes. Take 􀁺ve deep, cleansing breaths.
  • Slowly scan your body from the top of your head to the tips of your toes.
  • Notice all the sensations you feel (or don’t feel) as you move from the top of your head, over your face, tongue, jaw, neck, and shoulders.
  • Then move through your arms, chest, gut, lower abdomen, and hips.
  • Continue down your legs, knees, ankles, feet, and toes.
  • Be curious about the painful sensations you may be feeling. Exactly where are they in the specific muscles and joints? Don’t try to make them go away, simply notice.
  • When you’re done, take two deep breaths, releasing them slowly.

Name Three Things

  • Sit down, close your eyes and take a deep breath in. Let it out slowly.
  • Open your eyes and name one object you see in front of you (i.e. your computer).
  • Take another breath and name another object (i.e. your desk).
  • Take one more breath and name another object (i.e. another person).
  • Close your eyes. As you take three deep breaths, name three sounds that you hear, noting one sound per breath (i.e. a fan, your breath, a conversation).
  • Now note three feelings that you’re experiencing as you take three deep breaths (i.e. cold, anxious, hungry).
  • Repeat the process noting two things, sounds and feelings.
  • Repeat the process again noting one thing, sound, and feeling.
  • Close your eyes and take a deep breath in. Let it out slowly.

Source: Simple Mindfulness