12 Calming Techniques You Can Use Anywhere, Anytime, No Matter Who's Watching

I have yet to meet someone who makes their best decisions while frantic and emotional. No matter what the situation is, unless there is an imminent life-threatening emergency, there is no reason to react to any situation without first taking 30 seconds to get to a calmer and more rational state. Here are 12 strategies to help...

1) Deep Breathing

To perform a proper deep breath, you must inhale deeply through your nose, hold the breath for a beat or two, then exhale slowly through pursed lips, as though blowing through a straw. Eyes may be open or closed.

2) 4-7-8 Breathing

This technique gives some structure to the deep breath (see above). Inhale for 4 seconds, hold the breath for 7 seconds, exhale for 8 seconds.

3) 5-Finger Breathing

This technique incorporates deep breathing (see above) with visual and physical stimuli. Place your open left hand in your visual field, fingers spread, palm facing you. With your right index finger, slowly trace the outline of your hand, inhaling as you trace up to the tip of each finger, pausing for a beat or two at the tip, then exhaling as you trace down to the base of each finger. Do this as many times as necessary to achieve a calm body and emotional neutrality.

4) Body Scan

Take a detailed mental scan of your body, assessing for tension, starting at your feet and working your way up mentally, muscle group by muscle group, until you reach your scalp. Focus your attention on each separate muscle group as you go. If you notice tension, release it.

5) Squeeze and Release

Do a mental Body Scan (see above), but tighten and release each muscle group as you go, noticing the differences between tension and relaxation.

6) 5-4-3-2-1 Technique (engagement with senses)

Inventory your current surroundings. Mentally list 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste (or imagine something you tasted earlier that day). Repeat if necessary.

7) Smallest Sound

Narrow your focus, concentrating single-mindedly on the sounds around you (you may have to close your eyes to do this effectively). Listen intently for the smallest sound you can hear. Listen beyond the first and loudest sound.

8) Positive Mantra

Pick a short but empowering mantra with a positive message. Visualize the words. Repeat it on a loop in your mind until you notice a calm body and a quiet mind.

9) Visualization

Visualize yourself in a place that brings calm (for me, it’s a hiking trail). What are you seeing (i.e., rock formations, desert views)? What are you feeling (i.e., cool breeze, warm sun)? Can you smell or taste anything? BE AS SPECIFIC AS POSSIBLE

10) Walk Away/New Perspective

If you can, leave the room or area for a moment (extra benefit if you can go outside). Even turning your body in a different direction can change your perspective.

11) Take Three Mindful Sips of Ice-cold Water

Follow the coolness as it travels down your esophagus. Take the next sip only after the one before has traveled completely down the esophagus. Don’t forget to breathe.

12) Chew Mint Gum

Research has shown that chewing gum can reduce stress and increase focus. Chewing mint gum has an added aromatherapy benefit. Take a moment to notice the taste of the gum as you chew it.