7 Ways to Calm Your Brain

Many of us have become accustomed to overwhelming, unrelenting levels of stress. Your brain may feel overstuffed with information and worries, but there is hope: You have the power to slow things down and calm your brain.

These seven strategies won’t magically solve your problems. They won’t deposit money into your bank account, fix political divides, repair a broken relationship or reduce your workload at the office. But they can help you feel calmer, cope better and avoid being completely overwhelmed with stress.

Breathe in a Square

One easy way to calm your brain is to try slow controlled breathing, which can directly activate your parasympathetic nervous system. That’s the system that supports feelings of rest, safety and relaxation. Also known as “box breathing” or “block breathing,” square breathing is a specific technique that helps you calm down and relax your nervous system.

Imagine the four sides of a square or a box as you use this four-step technique. You can even draw a square in the air with your finger for each step. Start by slowly inhaling for four seconds. Hold that breath for four seconds. Then slowly exhale for four seconds. Complete the square by remaining at rest for four seconds. Do this several times. You can vary it up a little by shortening or extending the amount of time for each step. You could go with three seconds, for example, or five seconds.

If box breathing doesn’t work for you, there are many other breathing techniques, including 4-7-8 breathing, diaphragmatic breathing and resonant breathing.

Do the Cognitive Shuffle

Ever try to fall asleep but your mind is racing with all your worries or your to-do list? To quiet your brain, start thinking of the most random things you can imagine. This technique is called “cognitive shuffling.” You’re essentially shuffling from thoughts of one random, emotionally neutral object to another, which prevents your brain from fixating on worries.

You can try different versions of cognitive shuffling: Instead of words, imagine different random scenes and images. Or try word shuffling, in which you think of a random word, like “bike” and then come up with words that start with each letter of the word: B.I.K.E.

Watch Fish Glide By

Give your brain (and eyes) a break by enjoying the calming effects of watching fish swim around. One study found that introducing an aquarium into a dementia unit in a long-term care facility seemed to help calm the residents. Other research suggests that interacting with fish may benefit your psychological and physical well-being.

Although more research is needed to pinpoint the exact benefits, some scientists believe that watching live fish seems to be a distraction from worries for some people, which reduces their stress levels temporarily. If this appeals to you, consider buying a small fishtank for your home. Or if you don’t feel up to the task of caring for fishy friends (and cleaning the aquarium), consider visiting an aquarium in your community for a little “aquarium therapy.”

Go for Guided Imagery

Sometimes it helps if someone else helps guide you to a calming place. In these cases, use a guided imagery app or podcast. Listen as someone else leads you through the steps of creating images in your head that can help calm and soothe you. Guided imagery has long been used as a technique to help people lower their stress levels, reduce their anxiety symptoms and improve their mood. It increases the activity of alpha waves in your brain, a type of brain activity that’s associated with reducing anxiety and improving your ability to focus. All you need is about 20 minutes and the willingness to tap into your own imagination.

Jot It Down in Your Journal

A new journal, full of blank pages ready for your thoughts, could be just the ticket for helping you put your thoughts (or your to-do list) down on paper and calm your brain. Some research suggests that writing down positive thoughts about your life—a practice known as positive affect journaling, or PAJ—may be especially beneficial, especially if you have a lot of anxiety. Other research suggests that writing about negative effects can change the way your brain processes, which may help you cope with stressful events in the future.

While the science is unclear if prescribing journaling helps improve mental health, experts note that it’s a low-risk activity. It might be worth a try. One version of journaling is keeping a gratitude journal, in which you might end your day by writing down 3–5 things you are grateful for that day.

Listen to Calming Music

When the blood is pounding in your ears and your thoughts are racing, put on some calming tunes. Research has found that listening to calming music can slow down the activity of your brain and even bring down your heart rate. After spending some time listening, you should start to feel more relaxed. What exactly is calming music, you might ask? To some degree, whatever works for you is fine, but generally speaking, calming music tends to have slower tempos. You could also opt for soothing nature sounds, like the sound of rain or the ocean.

Enjoy the Great Outdoors

When was the last time you went outside and took a deep breath of fresh air? Maybe it’s time to head outdoors. We know spending time outside in nature is good for the mind and body. Research suggests that people who feel a connection to nature feel less anxious.

Do you find peace while gardening or working in your yard? During the height of the COVID-19 pandemic, people who spent time gardening outdoors reported feeling a drop in their anxiety levels. Look around, notice the sounds and smells, and breathe deep. Whether you plant seeds, pull weeds, take a walk or walk your dog, give your brain a nature break. You’ll be glad you did.