Mindfulness and Meditation Guided Meditations 3-Minute Video Meditation to Calm Down Quickly Take slow deep breaths to get grounded and focused By Andria Park Huynh Andria Park Huynh Andria is the senior editor at Verywell Mind, supporting the management of new content production and shaping editorial strategy. Learn about our editorial process Published on February 06, 2024 Print Verywell / Getty Images Trending Videos Close this video player Getting Started Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows 3:30 Mindful Meditation Focused on Calming Breaths Feeling overwhelmed, anxious, or scatterbrained? One free stress-relief tool we have at our disposal, at any time and any place is one we may not necessarily think to utilize—our breath. Our breath is a powerful tool that works twofold: we can use it as a gauge to recognize when our body is in overdrive (think: rapid, shallow breaths from the chest) and as a calming aid to facilitate slow, deep breaths that relieve our fight-or-flight response. Luckily, we can readily access our breath whenever our mind is racing and bring our brain back to baseline. This meditation shows how quickly we can calm down by using our breath as an anchor. This meditation is also a part of Verywell Mind's 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library. For more inspo Want to Feel More Relaxed? Try These Deep Breathing Techniques Need to Chill? Try These 9 Breathing Exercises to Relieve Anxiety Quickly Now Why Panic Attacks Cause Shortness of Breath 10-Minute Video Meditation for Finding Clarity 1 Source Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Psychological Association. Stress effects on the body. By Andria Park Huynh Andria is the senior editor at Verywell Mind, where she helps manage new content production and shape editorial strategy to deliver the highest quality mental health content in the category. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit