7 mindfulness exercises for anxiety to relieve stress and reduce pain

If you have muscle or joint pain, it’s normal to feel anxiety — and vice versa. “Anxiety and stress cause tension in your muscles, which can lead to pain,” says Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health. Practicing mindfulness can help relieve anxiety and turn down your body’s pain response. 

Read on to learn what mindfulness is, how mindfulness techniques help with anxiety, and discover mindfulness exercises for anxiety recommended by Hinge Health experts.

How mindfulness can ease anxiety and joint pain

Mindfulness is the practice of bringing your attention to the present moment with curiosity and without judgment. Being mindful helps you step back and observe your thoughts, emotions, and physical sensations without reacting automatically. “Mindfulness allows us to notice what’s happening in our minds and bodies, creating space to respond in a calmer, more intentional way,” says Sarina LaMarche, a health coach at Hinge Health.

This intentional awareness can ease anxiety by helping you recognize and manage overwhelming thoughts or emotions, rather than being controlled by them. 

Mindfulness also supports pain management by shifting how your brain processes discomfort. “When we’re mindful, we’re less likely to tense up or push through pain,” says LaMarche. “Instead, we observe what’s happening in our bodies, which helps rewire our brain’s response to pain and makes it easier to cope.”

How to practice mindfulness for anxiety

Incorporating mindfulness into your daily routine may help relieve muscle tension and reduce pain. By deepening your awareness of the present moment, it can also alleviate anxiety, says LaMarche. Here are seven mindfulness exercises for anxiety recommended by Hinge Health physical therapists and health coaches. 

1. Do box breathing. Box breathing is a deep breathing technique popularized by its use among Navy SEALs in high-stress situations. It’s also effective for everyday anxiety, according to a 2023 study in Cell Reports: Medicine. Slow, controlled breathing calms your nervous system and reduces physical symptoms of anxiety, such as rapid heart rate or shallow breathing. To try it:

• Inhale through your nose as you count to four.

• Hold your breath for four counts.

• Exhale for another four counts.

• Repeat several times, focusing on the rhythm of your breath.

2. Engage your senses. Focusing on your five senses can ground you in the present moment, reducing racing thoughts and worries that fuel anxiety. “Next time you take a walk, notice what you see, hear, smell, feel, and even taste,” suggests Dr. Hayes. For example, see the movement of leaves on a tree, feel the texture of your shirt, or smell the scent of fresh air. This practice shifts your attention away from anxious thoughts to the here and now.

3. Set a daily intention. At the start of your day, take a moment to set a positive intention, such as “I will be kind to myself.” This helps create a sense of purpose and self-compassion. “When you’re gentle with yourself, you’re more likely to approach challenges with a calm mindset,” explains LaMarche. This practice can help reduce self-criticism that often contributes to anxiety.

4. Do a body scan meditation. Lie on your back and slowly direct your attention through your body, starting at your head and moving down to your toes. Notice sensations like warmth or tingling without reacting to them. If your mind wanders, gently redirect your focus to your body. This helps you reconnect with your physical self, bringing attention away from anxious thoughts and into your body. A 2019 study in Mindfulness found that 20 minutes of daily body scanning can ease both physical and mental stress. 

5. Doodle and color. These activities may seem mindless, but they’re actually incredibly mindful. They provide your mind with a soothing focus, allowing it to temporarily detach from stress and anxiety. Research suggests they can enhance attention and cognition while reducing feelings of overwhelm. “They help shift your focus to the present moment,” says LaMarche, creating a mental break from anxious thoughts.

6. Take a mindful walk. Walking mindfully — indoors or outdoors — combines gentle physical activity with focused awareness, which can ease restlessness and anxiety. Choose a path about 15–20 feet long and pay attention to each step: how your feet lift, move, and touch the ground. Pair this with mindful breathing to further calm your nervous system. 

7. Write in a gratitude journal. Before bed, jot down a few positive things that happened during your day, no matter how small. “Gratitude journaling shifts your focus to the present and highlights what’s good in your life,” says LaMarche. A 2022 review in the Journal of Happiness Studies found that this simple practice reduces stress and anxiety while fostering a sense of contentment.

Exercise and mindfulness

Another powerful mindfulness exercise for anxiety: movement. “It helps you tune into your body and focus on your breathing,” says Dr. Hayes. Research shows that people who incorporate mindfulness into their workouts tend to enjoy exercise more than those who don’t.

You don’t need to change your routine to make it mindful — just pay attention to the sensations in your body as you move. Notice how your hand grips the bike handles, the way your hand moves through the water as you swim, or the feeling of your feet connecting with the ground as you walk or jog.

Stretching and yoga are also excellent ways to cultivate mindfulness through movement, Dr. Hayes adds. She recommends two poses in particular: child’s pose and cat cow, both of which help loosen and relax your entire body while encouraging focused, mindful breathing.

Benefits of mindfulness exercises for anxiety

Practicing mindfulness can have a major impact on managing your anxiety. Here are some of the key mind and body benefits of doing mindfulness exercises for anxiety. 

• Reduce muscle tension. “When you’re stressed or anxious, your blood pressure increases, directing more blood flow to your muscles,” explains Dr. Hayes. This can lead to muscle tension and discomfort. Mindfulness calms your stress response, lowers anxiety, and helps your muscles relax. This eases mental strain and physical tension.

• Improve body awareness. Mindfulness enhances your ability to notice what’s happening in your body. “When you’re mindful, you can catch early signs of tension, stiffness, or discomfort before they escalate,” says Dr. Hayes. This awareness helps you address these symptoms proactively, reducing the likelihood of them intensifying or contributing to anxiety and pain.

• Interrupt the pain-tension cycle. Stress can activate your nervous system, which may worsen joint tension and pain. “Mindfulness helps you observe physical sensations, like pain, without reacting negatively to them,” explains LaMarche. By calming your mind, you can break the pain-tension cycle. This eases discomfort and prevents anxiety from amplifying physical symptoms.

• Support better breathing patterns. Stress often disrupts your breathing patterns, causing shallow or held breaths that make it feel like you can’t breathe deeply. “When you’re anxious, you may unconsciously hold your breath, which can worsen feelings of panic,” says LaMarche. Mindfulness teaches you to focus on your breath, helping you regain control and sync your breathing. This is one of the quickest ways to deactivate your stress response and restore a sense of calm.

PT tip: Practice mindful movement

“When you feel your muscles engage during a workout, try tuning in to your breathing,” suggests Dr. Hayes. By focusing on your breath, you can observe how your body feels and create a feedback loop that encourages more controlled, intentional movements. This can improve your exercise performance, reduce tension, and help you move more freely.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Tsafou, K.-E., De Ridder, D. T., van Ee, R., & Lacroix, J. P. (2016). Mindfulness and satisfaction in physical activity: A cross-sectional study in the Dutch population. Journal of Health Psychology, 21(9), 1817–1827. doi:10.1177/1359105314567207

2. Fekete, E. M., & Deichert, N. T. (2022). A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19 Pandemic. Journal of Happiness Studies, 23(6). doi:10.1007/s10902-022-00505-6

3. Holt, N. J., Furbert, L., & Sweetingham, E. (2019). Cognitive and Affective Benefits of Coloring: Two Randomized Controlled Crossover Studies. Art Therapy, 36(4), 200–208. doi:10.1080/07421656.2019.1645498

4. Schultchen, D., Messner, M., Karabatsiakis, A., Schillings, C., & Pollatos, O. (2019). Effects of an 8-Week Body Scan Intervention on Individually Perceived Psychological Stress and Related Steroid Hormones in Hair. Mindfulness, 10(12), 2532–2543. doi:10.1007/s12671-019-01222-7

5. Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1). doi:10.1016/j.xcrm.2022.100895