5 Mindfulness Techniques for Daily Stress

Mindfulness isn't about emptying your mind — it's about being present. In our fast-paced world, stress can accumulate silently. These five evidence-based techniques can help you reclaim calm in just minutes a day. 1. Box Breathing (4-4-4-4) Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Used by Navy SEALs to stay calm under pressure. Try it before meetings or during traffic. 2. 5-4-3-2-1 Grounding Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Instantly pulls you out of anxiety spirals. 3. Body Scan Meditation Lie down or sit comfortably. Slowly bring attention to each body part from toes to head. Releases stored tension you didn’t know you had. 4. Gratitude Pause Stop and name 3 things you’re grateful for. Research shows this rewires your brain for positivity in under 60 seconds. 5. Mindful Walking Walk slowly, feeling each step. Notice the air, sounds, and movement. Turn a commute into a moving meditation. Start with just one technique today. Consistency beats intensity. Your mind deserves this kindness.