How to Calm Your Anxious Mind: Breathing Practices and What to Do With Intrusive Thoughts

You’re not in danger.
There’s no fire, no wild animal, no crisis in the moment.
And yet — your body’s tense.
Your heart is racing.
Your mind is all over the place.

You can’t relax.
And maybe, on top of that, disturbing thoughts pop into your head.
Unwanted.
Uncomfortable.
Impossible to shake off.

If this sounds familiar — you’re not alone.
And more importantly: there’s nothing wrong with you.

Your brain is doing its job — it’s just stuck in overdrive

Your brain is wired for survival.
When it senses a threat, it triggers your stress response: fight, flight, or freeze.
That’s what keeps you safe when real danger is present.

But in today’s world, “danger” often looks like this:

• Inbox overload
• Constant noise and pressure
• Responsibilities pulling you in five directions at once
• That endless mental to-do list

Your brain reacts — but without a way to reset, it gets stuck in high alert.
And that’s when intrusive thoughts can appear.

What are intrusive thoughts?

You’re going about your day, and suddenly a thought pops into your mind.
It’s disturbing. Maybe violent. Irrational. Nothing like you.
And it keeps coming back.

You try to push it away. It returns.
You start to wonder what it says about you.

Here’s the truth:
Intrusive thoughts are common.
They don’t mean you want to act on them.
They don’t mean you’re broken.
They are often a signal of anxiety, overwhelm, or accumulated stress.

What can you do when your brain spirals?

Start with awareness.

• Name the thought.
  “This is just an intrusive thought. Not who I am.”
• Don’t fight it.
  The more you resist, the more power it gains. Let it pass like a wave.
• Drop the judgment.
  Having a strange thought doesn’t mean there’s something wrong with you. It means your brain is under pressure.

Then — come back to your body.
Come back to your breath.

A breathing practice to reset your nervous system

Your breath is always with you.
When used with intention, it becomes more than a reflex — it becomes a tool.

This simple breathing meditation helps calm your nervous system and create a sense of inner safety.

10 mindful steps to return to calm:

1. Get into a supported, comfortable position (sitting or lying down).
2. Close your eyes, or soften your gaze.
3. Notice the contact between your body and the surface you’re resting on.
4. Shift your attention to your breath.
5. Feel the air moving in and out.
6. Notice the pauses between each inhale and exhale.
7. Observe the rise and fall of your belly.
8. Let your mind wander. Then gently return to your breath.
9. Be kind each time you return. That is the practice.
10. Stay for 10 minutes, or as long as you need.

Breathing won’t fix everything — but it shifts a lot

Over time, this practice helps train your brain to self-regulate.
It reduces reactivity.
It reconnects you with the present.
And from that place, choices become easier. Calmer. Clearer.

It’s not about escaping your life.
It’s about being able to live it fully — without feeling constantly under siege

When breathing isn’t enough

If your thoughts are overwhelming or persistent,
you don’t have to face them alone.

Cognitive behavioral therapy (CBT) is highly effective for managing intrusive thoughts.
Neurofeedback and EMDR are powerful tools for those navigating long-term stress or unresolved trauma.

And sometimes, what you need most is a safe space to explore, reflect, and realign —
without pressure, without judgment.

That’s where working with a coach can help.
Especially when you feel stuck between knowing something needs to change
and not knowing where to start.

Coaching offers structure, perspective, and emotional clarity —
to reconnect with your own rhythm,
and create a way forward that feels more grounded, more you.

Because sometimes, the first step isn’t to fix anything —
but simply to acknowledge what’s happening inside you,
and to give yourself permission to seek support.

You don’t have to do it perfectly.
You just have to begin.