31 Simple Mindfulness Exercises to Calm Stress and Reset the Nervous System

mindfulness stress Mar 11, 2026

"Naturopath Jennifer Harrington explains that mindfulness exercises are simple practices that help bring the mind back to the present moment. During midlife, when hormonal changes can make the nervous system more sensitive to stress, these practices can help calm the body, improve emotional resilience, and support overall wellbeing."

What Are Mindfulness Exercises?

Mindfulness exercises are simple practices that train your attention to focus on the present moment. They often involve breathing, body awareness, or sensory observation and are widely used to reduce stress, calm the nervous system, and improve emotional regulation. Research shows mindfulness and breathwork can lower anxiety, improve mood, and enhance cognitive flexibility.

How do Mindfulness Exercises Help Reduce Stress?

Mindfulness exercises work by shifting the body out of a stress response and activating the parasympathetic nervous system, the branch responsible for rest and recovery. Controlled breathing and focused awareness can increase parasympathetic tone and reduce the physiological stress response.

Studies also show that mindfulness practices can improve emotional regulation, reduce anxiety and depression symptoms, and support overall mental wellbeing.

A Naturopath’s Perspective

In clinic I often see women in perimenopause and menopause experiencing nervous system overload.

Hormonal shifts can make the stress response more sensitive. When cortisol remains elevated, symptoms like poor sleep, anxiety, digestive disruption, and fatigue can appear.

Mindfulness exercises are not about “emptying the mind.”
They are about teaching the nervous system how to downshift again.

Even a few minutes of breathing or body awareness can help reset the system.

When the nervous system is constantly in a stress response, it can affect emotional resilience and mood stability. Alongside mindfulness practices, nutrition, lifestyle choices and targeted herbal support can also play a role. You may enjoy reading about natural ways to support better moods during the menopausal transition.

Simple Mindfulness Exercises You Can Try Today

Here are 31 mindfulness exercises to help reduce stress and increase your sense of calm. You don’t have to do them all. Pick 1 or 2 different activities to try each week. Repeat the ones that work best for you. Every little activity helps, it may only take a minute to slow down and catch your breath or you may reserve an entire day to chill out.

Get up early and wake the sunrise.
Go outside and watch the sunset.
Lay on a blanket and watch the clouds float by.
At night, look up and observe the stars.
During a storm, sit by the window and watch the rain, listen to the pitter-patter of the drops.
Light a candle and watch the flame dance. An alternative to this is to sit near an open fire and watch the larger flames burn.
Take the time to stop and smell the flowers. Walk around your neighbourhood and see how many beautiful flowers are there.
Gardening is good for your soul. Go on get your hands dirty.
When you’re in the garden or in a park sit and watch the birds or the bees going about their daily routine.
Earth yourself. Take your shoes and socks off and walk barefoot in nature.
Forest bathing (Shinrin-yoku) means to simply take in the forest atmosphere.
Floating in the water is my kind of meditation.
If you prefer to stay dry, just watching the waves crash to shore can be therapeutic.
Some find sailing therapeutic, or even just catching a ferry relaxing.
Padding whether it be on a stand-up paddleboarding or kayaking is another favourite of mine
Some people love swimming and find it their meditation, they count their breath, their strokes or their laps.
Can you play an instrument? Taking time out to play can be fun and relaxing.
If you can’t play an instrument you can still enjoy music, sing like none is listening, dance like none is watching and let the rhythm move you.
Get your easel out and draw something
If you aren't artistic consider visiting a gallery and admiring other peoples art.
Make something eg knit, sew, crochet, quilt, flower decoration, etc. Join a class and learn how to create something new.
Pet therapy. I'm a dog lover but spending time with any kind of pet helps to calm your nerves.
Reading, it doesn't matter the genre. I love inspiring non-fiction type books, but anything you don't want to put down counts as a stress management tool.
Playing games; board games, card games, etc. I love backgammon
Being in the sunshine. Sunlight exposure is so beneficial for healthy happy moods.
Movement of any kind is therapeutic e.g. walking, running, cycling, etc.
Stop and notice your breath, focus on breathing deeper and slower.
Visualisations or guided imagery meditations are very effective tools.
Saying affirmations regularly can get you in a better state of mind.
Journaling, which can be written or drawn. Taking the time to document what is going on in your life and how you are feeling.
Probably one of the most valuable activities is gratitude. Regularly take the time to think about and thank about all the wonderful things that are happening for you.

Mindfulness and Life Clarity

One of the unexpected benefits of mindfulness is increased clarity about what truly matters. When the mind becomes quieter, it becomes easier to reconnect with the things that bring meaning and purpose.

If you would like to explore this further, you may enjoy my article on Feeling Lost in Midlife? Reconnect with Yourself Through the 100 Dreams Exercise and learn about how creating a vision for the future can be a powerful step during times of change.

Frequently Asked Questions

Do mindfulness exercises help menopause symptoms?

Mindfulness can reduce stress and improve emotional regulation, which may help women manage common menopausal symptoms such as anxiety, sleep disruption, and mood changes.

How long should mindfulness exercises take?

Even short sessions can be effective. Research suggests that just 5–15 minutes of daily mindfulness can improve mood and reduce stress levels.

Do mindfulness exercises help anxiety?

Yes. Studies show mindfulness practices can significantly reduce anxiety and improve emotional regulation by training attention to stay in the present moment.

What is the easiest mindfulness exercise for beginners?

Mindful breathing is often the simplest starting point. It requires no equipment and can be done anywhere.

Ready to Reset Your Nervous System?

If stress, fatigue, or hormonal changes are affecting your wellbeing, personalised support can make a significant difference.

At Menopause Natural Solutions, I work with women around the world to uncover the root causes of midlife symptoms and create personalised strategies for restoring energy, sleep, and resilience.

Book a Menopause Strategy Call to explore your next steps.

Key Takeaways

Mindfulness exercises help calm the nervous system
Even 5–15 minutes a day can reduce stress
Breathwork activates the parasympathetic nervous system
Regular practice improves emotional resilience
You don't have to do this on your own, help is available.