Practices for this goal

Find a steadier calm

Explore every matching practice, grouped by modality and ordered by its strength for this goal.

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Acupressure points

6 practices

CV17

Commonly used for anxietyOn the breastbone, level with the fourth rib space — roughly mid-chest.

PC6

Commonly used for anxietyThree finger widths up from the inner wrist crease, in the groove between the two center tendons.

HT7

Commonly used for anxietyOn the wrist crease, at the pinky-side edge, in the small depression.

Bubbling Spring

KD1

Commonly used for anxietyOn the sole of the foot, about a third of the way down from the toes — in the hollow when you curl your toes.

Yintang — Hall of Impression

Yintang

Commonly used for anxietyRight between the eyebrows, above the bridge of the nose.

An Mian — Peaceful Sleep

AnMian

Commonly used for anxietyBehind the ear, in the hollow between the bony bump and the neck muscle.

Gentle stretches

3 practices

Viparita Karani

Legs Up the Wall

Commonly used for anxietyLie on your back with your hips close to a wall and your legs resting straight up it.

Legs up the wall with the back resting down and both legs raised vertically

Corpse Pose

Commonly used for anxietyLie flat on your back, arms slightly away from the body, palms up. Let everything go.

Corpse pose lying flat with legs apart and arms resting away from the body

BalasanaCaution: Glaucoma, High blood pressure

Child's Pose

Commonly used for anxietyKneel, sit back on your heels, and fold forward with arms extended or resting alongside you.

Child's pose with hips toward the heels and arms extended forward

Guided breathing

8 practices

4 in · 7 hold · 8 outCaution: Breath holds

4-7-8 Breathing

Commonly used for anxietyIn through the nose for 4, hold for 7, out slowly for 8. The long exhale is the active ingredient — it leans the nervous system hard toward rest. Best lying down or before sleep.

2 in · 1 top-up · 6 out

Physiological Sigh

Commonly used for anxietyInhale through your nose for about two seconds, then take a short second inhale through your nose for about one second to fill the lungs, then a long exhale through your mouth for about six seconds. No holds. About five cycles. A randomized trial comparing breathwork techniques found that exhale-focused cyclic sighing produced the largest improvement in mood at about five minutes a day.

5.5 in · 5.5 out

Coherent Breathing

Commonly used for anxietyBreathe in for 5.5 seconds, out for 5.5 seconds, no holds. About five and a half breaths per minute — the pace most associated with heart rate variability and a calm, steady nervous system.

4 in · 4 hold · 4 out · 4 holdCaution: Breath holds

Box Breathing

Commonly used for anxietyEqual sides: in, hold, out, hold — four seconds each. Used for steadying focus under pressure; the holds train tolerance for the pause instead of rushing the next breath.

Extended Exhale

Commonly used for anxietyInhale through your nose for four seconds, then exhale through your nose for eight seconds. No holds. About eight cycles. The long exhale is the active part.

Alternate Nostril

Commonly used for anxietyInhale through the left nostril for four seconds, exhale through the right for four seconds, inhale through the right for four seconds, then exhale through the left for four seconds. About six full rounds.

Bhramari Humming Breath

Commonly used for anxietyInhale through your nose for four seconds, then hum steadily as you exhale through your nose for about eight seconds. About six cycles. Humming substantially increases nasal nitric oxide.

Pursed-Lip Breathing

Commonly used for anxietyInhale through your nose for two seconds, then exhale through pursed lips for four seconds. No holds. About ten cycles. Commonly used for breathlessness. You can practice this seated, standing, or while moving.