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How to calm down

Mindful Living Techniques to Find Inner Peace

how to calm down

Every individual experiences moments of heightened stress, anxiety, or anger. In such moments, the ability to calm down transcends from being a mere skill to an essential need. In the fast-paced world we inhabit, achieving tranquility may seem like an uphill battle. However, adopting mindful living techniques could be your secret weapon to fostering a sense of calm amidst the storm. Mindful living promotes a lifestyle of heightened awareness, presence of mind, and emotional regulation. Applying its principles can arm us with effective tools to navigate turbulent emotional seas and find the calm we seek.

  1. The Science Behind Calming Down

Before delving into the techniques, it’s essential to understand the science behind calming down. Our bodies oscillate between two primary physiological states related to stress and relaxation. When threatened or under pressure, our body gears into the ‘fight or flight’ mode, where stress hormones spike, escalating our heart rate and blood pressure. Simultaneously, our bodies also possess a ‘relaxation response’ which decelerates our heart rate, reduces blood pressure, and soothes our muscles. Mindfulness techniques help activate this relaxation response, bringing about a state of calm and peace.

  1. The Power of Mindful Breathing

Breathing is our life force, and when harnessed correctly, it can be a potent tool for relaxation. Focusing on the breath slows the heartbeat and can trigger the body’s relaxation response, mitigating feelings of anxiety and stress.

To practice mindful breathing, find a quiet place, sit comfortably, close your eyes and focus all your attention on your breathing process. Pay attention to the sensation of air entering and leaving your nostrils, the rise and fall of your chest, and the rhythmic pattern of your breath.

  1. Body Scan Meditation for Calm

Another effective mindfulness technique is the body scan meditation. This exercise requires you to mentally scan your body from head to toe, attentively noting any tension, discomfort, or sensations. Body scan meditation promotes relaxation and enhances our physical self-awareness, rooting us in the present moment.

  1. Mindful Movement: Yoga and Tai Chi

Incorporating physical activity into our mindfulness regime can greatly augment the calming effect. Gentle, focused activities like yoga, tai chi, or a mindful walk can be excellent stress relievers. The goal is to remain fully present during these activities, focusing on the rhythm of your movements, your breath, and your body’s sensations.

  1. Creating a Mindful Environment

Our physical surroundings can significantly impact our mental state. Therefore, creating a tranquil, clutter-free environment can enhance our mindfulness practice. This can involve organizing your space, incorporating calming scents like lavender or chamomile, or using soothing lighting. Mindfulness can even be found in the act of cleaning, as you engage fully with the task at hand.

  1. Mindful Eating for Mental Health

The food we consume can influence our emotional and stress responses. Certain foods and drinks, such as caffeine or sugar, can heighten anxiety levels. On the contrary, a balanced diet, replete with whole foods, can bolster our overall well-being, fortifying us against stress.


The journey to mastering the art of calming down is an ongoing process that requires practice and patience. But with the inclusion of mindful living techniques, we can steer our emotions better, alleviate stress, and cultivate an enduring sense of calm. Just as turbulent weather eventually makes way for clear skies, remember that tranquility is within your grasp. With the right tools and techniques, you too can sail smoothly through life’s emotional tempests.

What do you think?

Written by Anna

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