15 Brain Calming Exercises to Achieve Peak Mental Fitness [2023]

Are you looking for ways to calm your mind and achieve peak mental fitness? We've got you covered! In this article, we will share 15 brain calming exercises that can help you relax, reduce stress, and improve your overall mental well-being. From meditation to mindfulness practices, we will explore various techniques that you can incorporate into your daily routine. So, let's dive in!

Table of Contents

  1. Introduction
  2. Meditate
  3. Connect with the present moment
  4. Rest your mind
  5. Minimize digital distractions
  6. Prioritize sleep
  7. Leverage your routines
  8. Practice letting go
  9. Tune into your intuition
  10. Flex your mental muscles regularly
  11. Practice deep breathing exercises
  12. Engage in creative activities
  13. Spend time in nature
  14. Engage in physical exercise
  15. Maintain a healthy diet
  16. Give mindfulness apps a try
  17. FAQ
  18. Quick Tips and Facts
  19. Useful Links
  20. Reference Links


In today's fast-paced world, achieving mental fitness is crucial for overall well-being. Calming our minds can help reduce stress, anxiety, and improve our cognitive abilities. The brain calming exercises we will explore in this article are simple yet effective techniques that you can incorporate into your daily routine. Whether you're new to mindfulness practices or have been practicing for a while, there's something for everyone. Let's get started with the first exercise!

1. Meditate

Meditation is an ancient practice that involves focusing your attention and eliminating the stream of thoughts that may be crowding your mind. It has been proven to reduce stress, promote emotional well-being, and improve concentration. To incorporate meditation into your routine, follow these simple steps:

  • Find a quiet and comfortable space.
  • Sit in a relaxed but alert posture.
  • Close your eyes and take a few deep breaths to center yourself.
  • Focus your attention on your breath, a specific object, or a mantra.
  • When thoughts arise, gently acknowledge them and let them go, refocusing your attention.
  • Start with a few minutes a day and gradually increase the duration as you become more comfortable.

Benefits: Meditation promotes relaxation, reduces stress, improves focus and concentration, and enhances overall mental well-being.

Recommended Resources: Headspace, Calm

2. Connect with the present moment

In our fast-paced lives, we often find ourselves lost in thoughts about the past or worrying about the future. Connecting with the present moment through mindfulness practices can help calm our minds and increase self-awareness. Here's how you can do it:

  • Focus your attention on what you're currently doing.
  • Engage your senses and notice the smells, sounds, and sights around you.
  • Practice gratitude by acknowledging and appreciating the present moment.
  • Engage in activities mindfully, whether it's eating, walking, or having a conversation.

Benefits: Connecting with the present moment can reduce stress, increase self-awareness, and improve overall well-being.

Recommended Resources: The Power of Now

3. Rest your mind

Our minds are constantly bombarded with information, thoughts, and stimuli, which can lead to mental fatigue. Resting your mind is essential for allowing it to recharge and relax. Here are a few ways you can give your mind a break:

  • Take short breaks during work or study sessions to clear your mind.
  • Engage in activities that you find enjoyable and relaxing, such as listening to music, taking a walk, or practicing a hobby.
  • Practice mindfulness by observing your thoughts without judgment and letting them pass.

Benefits: Resting your mind can help reduce mental fatigue, improve focus and concentration, and enhance productivity.

4. Minimize digital distractions

In today's digital age, we are constantly surrounded by screens and notifications that can easily distract our minds. Minimizing digital distractions is essential for achieving mental calmness. Here's what you can do:

  • Turn off notifications on your phone or set specific times to check them.
  • Designate screen-free zones or times during the day.
  • Engage in activities that don't involve screens, such as reading a book, engaging in conversation, or pursuing a hobby.

Benefits: Minimizing digital distractions can help reduce stress, improve focus, and foster deeper connections with yourself and others.

Recommended Resources: Digital Minimalism

5. Prioritize sleep

Getting enough quality sleep is crucial for our physical and mental well-being. Lack of sleep can lead to increased stress, anxiety, and impaired cognitive function. Here are some tips to prioritize your sleep:

  • Establish a consistent sleep schedule and aim for 7-9 hours of sleep each night.
  • Create a relaxing bedtime routine to signal to your mind and body that it's time to unwind.
  • Ensure your sleep environment is comfortable, quiet, and conducive to restful sleep.

Benefits: Prioritizing sleep can improve mood, enhance cognitive function, increase creativity, and reduce stress.

Recommended Resources: Why We Sleep

6. Leverage your routines

Routines provide a sense of structure and predictability, which can be comforting and calming for the mind. By leveraging your routines, you can optimize your mental well-being. Here's how:

  • Identify daily routines or rituals that you find soothing and comforting.
  • Carve out dedicated time for activities that align with your values and bring you joy.
  • Infuse mindfulness into your routines by being fully present and engaged in each step.

Benefits: Leveraging your routines can provide a sense of stability, reduce anxiety, and promote overall well-being.

7. Practice letting go

Letting go of worries, regrets, and negative emotions is essential for achieving mental calmness. Here are a few practices that can help you let go:

  • Practice self-compassion and forgive yourself for past mistakes.
  • Engage in journaling to release your thoughts and emotions.
  • Use visualization techniques to imagine letting go of what no longer serves you.

Benefits: Letting go can reduce stress, increase emotional resilience, and promote a sense of freedom.

8. Tune into your intuition

Our intuition is a powerful tool that can guide us towards making better decisions and finding inner peace. Here's how you can tune into your intuition:

  • Practice mindfulness to quiet the chatter of your mind and listen to your inner voice.
  • Engage in activities that enhance your self-awareness, such as yoga or journaling.
  • Trust your gut instincts and make decisions based on your intuition.

Benefits: Tuning into your intuition can lead to greater clarity, authenticity, and overall well-being.

9. Flex your mental muscles regularly

Just like physical exercise strengthens our bodies, mental exercises can strengthen our minds. Here are a few ways to flex your mental muscles:

  • Solve puzzles or engage in brain-teaser activities.
  • Learn a new skill or hobby that challenges your cognitive abilities.
  • Engage in memory exercises, such as memorizing lists or playing memory games.

Benefits: Regular mental exercises can improve cognitive function, memory, and overall mental well-being.

10. Practice deep breathing exercises

Deep breathing exercises are simple yet effective techniques for calming the mind and reducing stress. Here's a popular deep breathing exercise you can try:

  1. Find a comfortable sitting or lying position.
  2. Close your eyes and place one hand on your abdomen.
  3. Take a slow, deep breath in through your nose, feeling your abdomen rise.
  4. Hold your breath for a few seconds.
  5. Exhale slowly through your mouth, feeling your abdomen fall.
  6. Repeat for several breaths, focusing on the sensation of your breath.

Benefits: Deep breathing exercises promote relaxation, reduce stress, and increase mental clarity.

Recommended Resources: Breathing: The Master Key to Self Healing

11. Engage in creative activities

Creativity is a powerful tool for calming the mind and fostering self-expression. Engaging in creative activities can help you relax and enter a state of flow. Here are a few creative activities to try:

  • Painting or drawing
  • Writing or journaling
  • Playing a musical instrument
  • Gardening or crafting

Benefits: Engaging in creative activities can promote relaxation, boost mood, and increase self-expression.

12. Spend time in nature

Nature has a calming effect on the mind and can help reduce stress and anxiety. Here's how you can incorporate nature into your routine:

  • Take regular walks or hikes in natural surroundings.
  • Engage in outdoor activities, such as gardening or birdwatching.
  • Practice mindfulness while immersing yourself in nature, savoring the sights, sounds, and smells.

Benefits: Spending time in nature can reduce stress, improve mood, and enhance overall well-being.

13. Engage in physical exercise

Physical exercise not only benefits our bodies but also has a positive impact on our mental health. Here's why you should incorporate exercise into your routine:

  • Engaging in regular exercise releases endorphins, which are natural mood boosters.
  • Exercise promotes better sleep, reduces stress, and improves cognitive function.
  • Choose activities that you enjoy, such as walking, dancing, or practicing yoga.

Benefits: Physical exercise improves mood, promotes relaxation, and boosts overall mental well-being.

14. Maintain a healthy diet

The food we eat plays a crucial role in our mental well-being. A balanced and nutritious diet can support brain health and calmness. Here are some dietary tips to consider:

  • Include foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts.
  • Prioritize whole foods, such as fruits, vegetables, whole grains, and lean proteins.
  • Limit the consumption of processed foods, sugar, and caffeine.

Benefits: A healthy diet can support brain health, reduce inflammation, and promote overall well-being.

15. Give mindfulness apps a try

Mindfulness apps can be a helpful tool for incorporating brain calming exercises into your daily routine. Here are some popular apps to consider:

These apps offer guided meditation, breathing exercises, and other mindfulness practices that can help you achieve mental calmness.

Benefits: Mindfulness apps provide convenient access to brain calming exercises and promote overall mental well-being.


How do I train my brain to calm down?

Training your brain to calm down involves practicing techniques like meditation, deep breathing exercises, and engaging in activities that promote relaxation. By incorporating these practices into your routine, you can gradually train your brain to achieve calmness and reduce stress.

How do you calm an anxious brain?

To calm an anxious brain, you can try techniques such as deep breathing exercises, mindfulness meditation, engaging in physical exercise, and practicing self-care activities. These practices can help redirect your focus, relax your mind, and alleviate anxiety symptoms.

What calms you down in the brain?

Various techniques can calm the brain, including meditation, deep breathing exercises, engaging in creative activities, spending time in nature, and engaging in physical exercise. These practices can help regulate emotions, reduce stress, and promote relaxation.

How do you relax your brain completely?

To relax your brain completely, you can try incorporating multiple brain calming exercises into your routine. Practicing meditation, engaging in physical exercise, spending time in nature, and minimizing digital distractions are just a few ways to relax the brain fully. Experiment with different techniques to find what works best for you.

Quick Tips and Facts

  • Engaging in brain calming exercises regularly can have long-lasting effects on your mental well-being.
  • Combining multiple techniques can enhance their effectiveness and provide a comprehensive approach to calming your mind.
  • Consistency is key. Make these exercises a part of your daily routine to reap the maximum benefits.
  • It's normal for the mind to wander during meditation or mindfulness practices. Gently bring your attention back to the present moment without judgment.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.