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Finding Calm in the Chaos: Mindfulness & Relaxation Techniques That Can Help

By December 16, 2025No Comments

What is Mindfulness?

Mindfulness is a practice that involves paying attention to the present moment without judgement [1]. It involves awareness and acceptance of psychological experiences and is rooted in Buddhist meditation traditions [2]. From a neuroscience perspective, mindfulness meditation can involve incorporation of aspects of self-regulation, which includes emotional regulation, control of your attention, and self-related awareness [2].

While a wide variety of mindfulness definitions exists across the literature, most encompass awareness and attention to the present moment. This can include awareness and attention to body sensations, our external environment, our cognitive and emotional states, and affective state [3]. The practice of mindfulness can hold different meanings to different people and serve each of us in a unique way. Consider the following quote from Hanh (1976, p. 14) as one possible interpretation of mindfulness:

“Mindfulness is the miracle by which we master and restore ourselves”[4].

Moreover, the actual practice of mindfulness can look different for each of us. We may prefer to practice mindfulness a specific way, such as while in a quiet room all alone, or with others in a group. There are also different ways we can practice mindfulness, such as with our breathing, while engaging in physical activity, and with guided visuals or audio. Overall, the purpose of engaging in mindfulness remains the same for us all, it serves us in some way, shape, or form, to improve our mental and physical health and well-being.

Benefits of Mindfulness

Practicing mindfulness has been associated with a number of benefits. Mindfulness meditation practices have been correlated with psychological well-being. For instance, several studies have found a negative correlation between mindfulness and depression, neuroticism, absent-mindedness, dissociation, rumination, social anxiety, and difficulties with emotional regulation [5, 6, 7, 8, 9, 10]. In other words, practising mindfulness can reduce stress and anxiety, improve emotional regulation, enhance focus and attention, lead to reduced rumination, and enhance sleep quality [11]. Research indicates that mindfulness is related to a lower frequency of negative automatic thoughts as well as an enhanced ability to let go of negative thoughts when they do occur [11].

Not only is mindfulness related to your mental health and psychological well-being, but it has also been associated with differences in brain activity. Trait mindfulness has been associated with reduced bilateral amygdala activation, the part of our brain which processes emotions such as fear, anxiety, and aggression [12]. It has also been linked with greater widespread prefrontal cortex activity, which is the part of our brain involved in executive functioning, such as decision-making, planning, and impulse control [12].

Many individuals have reported that mindfulness acts as a pain management strategy as well. This is likely due to the effect practicing mindfulness has on the nervous system and the neurobiological changes induced by mindfulness [13]. When we practice mindfulness, it can influence our autonomic nervous system, specifically the parasympathetic part, by activating the vagus nerve [13]. This activity leads to an increase in our heart rate variability, which is associated with better emotional control and decreased physiological stress reactions [13]. Mindfulness can also assist with reducing our sympathetic nervous system’s ‘fight or flight’ response, which can encourage us to feel relaxed and have greater mental clarity [13]. We may observe changes in heart rate, muscle tension, and skin conductivity, following mindfulness activities, such as deep breathing or progressive muscle relaxation, which can lead to reduced levels of pain [13].

How Can I Practice Mindfulness?

A wide variety of mindfulness and relaxation techniques exist. Certain strategies can be practiced from anywhere, such as practicing breathing techniques while in the car or at work to help calm yourself. See below to learn more about simple ways you can start practicing mindfulness.

Breath Awareness: A practice of observing your natural sensations of breathing without judgement to increase awareness to the present moment and calm your mind.

Box Breathing / Square Breathing: A breathing technique which involves a 4-second count cycle of: inhaling, holding your breath, exhaling, and holding your breath. Following this cycle can help to calm the nervous system, increase focus, and reduce anxiety. This type of breathing can be practiced by visualizing a box which you are tracing as you go through the 4-second count cycle.

Diaphragmatic Breathing / Abdominal Breathing: This is a deep breathing technique which involves using the muscles in the diaphragm to inhale air deep into the lungs to improve oxygen intake by expanding the belly outwards and contracting inwards while you exhale. This can help promote relaxation and reduce stress. 

Grounding: These are simple techniques or exercises which help bring your body back to the present moment during moments of stress. Practicing deep breathing or focusing on physical sensations can help ground you. A common grounding technique is the 5-4-3-2-1 method which is a sensory and physical grounding technique. It involves you naming 5 things that you can see, 4 things that you can touch, 3 things that you can hear, 2 things that you can smell, and 1 thing you can taste. This brings awareness to what your body is sensing in your present environment. These sensory categories can be interchanged, such as 3 things you can smell and 2 things you can hear, to better match what works best for you.

Palming: While seated in a comfortable position, rub the palms of your hands together so that they warm up. Place the palms of your hand in a cupping manner so that they sit in beds beneath your eyes. Take a few deep breaths while keeping your palms over your eyes. This helps to calm your body, reduce stress and tension, as well as give your eyes a break from the sensory stimulation it is exposed to.

Body Scan: A body scan involves systematically bringing awareness to your body’s physical sensations from toes to head, or vice-versa, to enhance presence and reduce stress.

Progressive Muscle Relaxation (PMR): PMR is similar to a body scan, where you systematically bring awareness to each part of your body. However, instead of just bringing awareness, you now tense and then release different muscle groups as you systematically work throughout your body.

Visualization / Guided Imagery: This involves creating calming mental images through the use of your imagination in order to promote your mental and physical health and well-being. It typically involves creating a peaceful scene in your mind, such as imagining standing in the sand by the ocean with a gentle breeze and palm trees surrounding you. It engages all senses to create a scene of your choice, when freeform, or can be guided such as when following videos with pre-created scripts of scenes.

Yoga: A spiritual practice which can involve engaging in physical postures, practicing breathing exercises, and meditation to improve your overall health and well-being. It can be done in a seated position, such as chair yoga, to promote movement where possible. Different levels exist and can be graded up to match the level of challenge you are looking for.

Tai Chi: This is a Chinese mind-body practice, which involves combining slow, flowing movements, and deep breathing, to help improve your mental focus as well as your balance, flexibility, and strength.

Sound based relaxation: This involves listening to sounds at specific tones, frequencies, and vibrations to promote relaxation. This can include listening to your favourite music. It may involve listening to calming sounds, such as white noise, rainforest sounds, ocean breezes, or instrumental music.

Mindful Eating: This involves intentionally focusing your attention to your eating experience. You specifically give attention to the smell, taste, and texture of your food, as well as to your body’s reaction, such as hunger. This allows you to build a better relationship with food and focus on your eating experience. You can practice this by eating a fruit, such as a blueberry, and paying attention to the texture of it while you hold it and bite into it as well as focusing on its flavour and smell.

Mindful Journaling: This involves writing about your thoughts, feelings, and experiences, to focus on the present moment without judgement. This can be free-writing or writing about specific themes, such as things you are grateful for.

How Can I Integrate Mindfulness Into my Daily Routine?

Mindfulness can be easily integrated into your daily routine. You can start small by carving out just a few minutes of your day to practice mindfulness in an environment which is suitable to your needs. It is important to keep realistic expectations, such as practicing for 5 – 10 minutes a day as opposed to 1 hour every day. Creating routines and having cues can help with integrating mindfulness into your daily routine. For example, listening to calming sounds before bed, practicing deep breathing after waking up or during work breaks, or practicing mindful eating during a mealtime, can all be ways of regularly integrating mindfulness into your daily routine. These give your mind and body a chance to regulate itself during a busy day. Setting reminders on your phone or using apps such as HeadSpace or Daylio can also assist with integrating mindfulness into your daily routine. Most importantly, creating a new habit can be hard, it is important to practice self-compassion rather than perfectionism when it comes to integrating mindfulness into your daily routine. By starting small, staying consistent, and practicing self-compassion, mindfulness can become a meaningful part of your daily routine.

References:

  1. Schuman-Olivier, Z., Trombka, M., Lovas, D. A., Brewer, J. A., Vago, D. R., Gawande, R., Dunne, J. P., Lazar, S. W., Loucks, E. B., & Fulwiler, C. (2020). Mindfulness and Behavior Change. Harvard review of psychiatry, 28(6), 371–394.
  2. Sezer, I., Pizzagalli, D. A., & Sacchet, M. D. (2022). Resting-state fMRI functional connectivity and mindfulness in clinical and non-clinical contexts: A review and synthesis. Neuroscience and biobehavioral reviews, 135, 104583. 
  3. Chems-Maarif, R., Cavanagh, K., Baer, R., Gu, J., & Strauss, C. (2025). Defining Mindfulness: A Review of Existing Definitions and Suggested Refinements. Mindfulness 16, 1–20.
  4. Hanh, T. N. (1976). The miracle of mindfulness: The classic guide to meditation by the world’s most revered master. Boston: Beacon Press.
  5. Brown, K. W., Ryan, R. M., & Creswell, J. D. (2007). Mindfulness: Theoretical foundations and evidence for its salutary effects. Psychological inquiry, 18(4), 211-237.
  6. Dekeyser, M., Raes, F., Leijssen, M., Leysen, S., & Dewulf, D. (2008). Mindfulness skills and interpersonal behaviour. Personality and individual differences, 44(5), 1235-1245.
  7. Herndon, F. (2008). Testing mindfulness with perceptual and cognitive factors: External vs. internal encoding, and the cognitive failures questionnaire. Personality and Individual Differences, 44(1), 32-41.
  8. Baer, R. A., Smith, G. T., Hopkins, J., Krietemeyer, J., & Toney, L. (2006). Using self-report assessment methods to explore facets of mindfulness. Assessment, 13(1), 27-45.
  9. Raes, F., & Williams, J. M. G. (2010). The relationship between mindfulness and uncontrollability of ruminative thinking. Mindfulness, 1(4), 199-203.
  10. Brown, K. W., Ryan, R. M., & Creswell, J. D. (2007). Mindfulness: Theoretical foundations and evidence for its salutary effects. Psychological inquiry, 18(4), 211-237.
  11. Schmertz, S. K., Anderson, P. L., & Robins, D. L. (2009). The relation between self-report mindfulness and performance on tasks of sustained attention. Journal of Psychopathology and Behavioral Assessment, 31(1), 60-66.
  12. Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a review of empirical studies. Clinical psychology review, 31(6), 1041–1056.
  13. Calderone, A., Latella, D., Impellizzeri, F., de Pasquale, P., Famà, F., Quartarone, A., & Calabrò, R. S. (2024). Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review. Biomedicines, 12(11), 2613.