These body-based exercises activate the calming power of the vagus nerve, which runs from the brain to the gut. It has branches in the ears, neck, heart, lungs, diaphragm, and digestive tract.

Signs a calming exercise is working include yawning, sighing, swallowing spontaneously, or noticing more saliva in the mouth. You may also feel a release through crying, laughing, or shaking a bit. And of course, feeling calm or relaxed is a good sign!

Square breathing

This technique is a favorite of the Navy SEALs, who use it to stay calm and focused under pressure. Put both hands on your belly and feel it expand and contract as you do the exercise.

Following the outline of the square, count slowly from 1 to 4 on each side.

  1. Inhale through nose for 4 counts, feeling the belly expand
  2. Hold breath for 4 counts
  3. Exhale through pursed lips for 4 counts, feeling the belly contract
  4. Hold breath for 4 counts

Continue for 1-2 minutes (or about 7 cycles).

Cold water

Try one of these:

  • Drink cold or ice water
  • Wash your hands with cold water
  • Splash cold water on your face
  • Run a cloth under cold water and place it on the back of your neck

Hold an object with a pleasant texture

Focus on simply feeling the texture of the object for about 10-60 seconds or longer, or until you feel calmer. It could be a soft piece of cloth, a ring, a ball, a smooth or rough rock, etc. You could keep it in your pocket or at your desk.

Neck and eye stretch

  1. Put your right hand on top of your head
  2. Tilt your head to the right, gently stretching the left side of your neck. (This should not be painful, so only tilt as much as is comfortable.)
  3. Keeping your head still, look as far up and left as you can
  4. Hold for 30 seconds, if comfortable
  5. Repeat on the other side

Neck and eye stretch guided video 1 (2 minutes, from 5:26-7:36)

Neck and eye stretch guided video 2 (1 minute)

Ear massage

There are a couple of ways to massage the ear for a quick calming effect:

  • Option A:
    • In the hollow above the upper ridge, use 1 finger to move the skin with gentle circles for 10-30 seconds.
  • Option B:
    • In the space where you’d put earbuds or ear plugs, use 1 finger to gently move the skin with circles for 10-30 seconds.
    • Don’t stick your finger too far in your ear.

Ear massage guided video (6 minutes)

Move your body

Movement of any kind helps to release tension and energy. Walk, stretch, dance, clean, etc.

Shake out

  1. Find a private space
  2. Shake out your hands
  3. Add your arms and shoulders
  4. Add your hips and legs
  5. Shake out your whole body (it may feel weird or silly, but keep going!)
  6. Play with the speed and intensity (whatever feels like a release to you)
  7. Continue as long as you need (30 seconds to 5 minutes). If possible, continue until your breathing naturally slows.
  8. When you’re done, put one hand on your heart and the other on your belly. Take a few slow deep breaths.

Shake out guided video (1 minute)

Push against the wall

  1. Facing a wall, put your hands on the wall and bend your knees
  2. Try to move the wall by pushing on it
  3. Push for 30 seconds or until you’re tired

Listen to calming music

Put on music that has a slow beat and softer sounds. Our heart rate and breathing tend to match the music we’re listening to.

Tense and Release

  • One body part at a time, Inhale and purposefully tense it. Count to 3. Then exhale and release it.
  • Lower legs
    • Flex your feet
    • Point your feet
  • Upper legs
    • Squeeze thighs and glutes together
  • Belly
    • Squeeze your abs like a crunch
  • Back
    • Arch your back
  • Shoulders
    • Raise shoulders up toward your ears
  • Face

Tense and release guided video (9 minutes)

Notice the doorknob

If your thoughts are swirling from the last appointment you had with someone, or feelings are surfacing that aren’t appropriate in the next appointment, before you enter the next room, take a moment to yourself while your hand is on the doorknob.

  1. Try to observe for at least 5-10 seconds before entering the room
  2. Notice how the doorknob feels under your hand. Is it cold, warm, smooth, rough, shiny, dull, rectangular, round?
  3. Take a deep breath in through your nose and exhale slowly

Examples of ways to use calming exercises:

Nurse Robbie has a lot of patients today and one patient needed extra assistance, which delayed the whole schedule by 15 minutes. Robbie is frustrated but doesn’t want to bring that frustration into the exam room, so they go into the break room and push against the wall for 30 seconds. Feeling calmer, they take a couple of deep breaths, and find their next patient.

Dr. Pappas just left a patient he is worried about. He has to go to another appointment now but doesn’t want to be distracted by swirling thoughts about the last patient. Before entering the next exam room, he places his hand on the doorknob and focuses on how it feels cold and smooth in his hand. As his thoughts start to slow and his concern dissipates, he takes a deep breath and enters the room.

Yurie just left a staff meeting where she didn’t share her idea because someone interrupted her. She feels confident in politely resharing her idea next time, but right now she’s still feeling upset. She does an ear massage for 30 seconds on each side. Her breathing starts to slow and her shoulders relax.

Nathan is giving a presentation and as he starts, he notices his nervousness: hands and voice shaking, sweating, hard to take a deep breath. Knowing he might be nervous, Nathan put ice in his water bottle right before the meeting. He pauses the presentation, takes a few sips of the cold water. He feels like he can take a deep breath and notices his hands stopped shaking. He continues the presentation.