We all wish that there was a hidden on-and-off switch located on the back of our head that allows us to reboot our mind. Sometimes when we’re feeling overwhelmed, upset, unfocused, or even experiencing a traumatic or overbearing event, it would do wonders to be able to reset the brain in an instant. But how can we do this without a real “power off” button in our system?

There is a way to calm and redirect our line of thinking. Although it may take longer than a simple reset button, there are a few strategies you can follow that can lead you to a more refreshed state of mind.

It is important to keep in mind that physical health impacts mental health and vice versa. These two health components work in tangent, making it extremely important to treat each of these human ingredients with care and respect. So, when your mind is all jumbled and challenging to rein in, a lot of the time it’s easier to focus on the physical body first.

To calm the mind, you must calm the body. Let’s start with that.

Take a Deep Breath

The simplest routine you can practice anywhere is deep breathing exercises. Even if you’re feeling pretty good, taking deep, mindful breaths has many bodily and mental benefits. Breathing techniques that focus on your diaphragm activate the parasympathetic nervous system (PNS), also known as the “rest and digest” system.(1) Activation of this network involves slower breathing and heart rate, which are motions associated with lessened anxiety and a clearer mind. It’s a terrific way to trick your mind into a calm state, which is especially effective when experiencing anxiety.(2,3) Taking these breaths multiple times throughout the day—even starting the day with a couple minutes of deep breathing—is an easy way to compose both the body and the mind.(4)

For deep, diaphragmatic breathing, first focus on your breaths. Notice how your chest rises and falls with each breath, and your belly expands when you inhale and deflates when you exhale. Once you check your breathing rhythm, take a deep inhale for the count of four seconds, hold it for two, and exhale for eight seconds. Before taking your next breath, hold your breath again for two seconds. 4 - 2 - 8 - 2 should be the pace of this deep breathing exercise, though feel free to adjust the numbers to your own ability. It helps to mentally count the seconds backwards in your head, deriving your focus to these numbers. Not only are the numbers keeping track of your breathing, but also reducing any immediate anxiety and negative thoughts. “By counting backwards, the brain is given a task to focus on something that is not related to anxious thoughts. This can help to clear the mind of anxiety, allowing the individual to stay focused and calm,” says clinical psychologist Aishwarya Raj.(5) Try repeating this exercise for two to five minutes. The more times you practice this throughout the day, the more evident are lasting effects of calm and peace.

"Sometimes the most important thing in a whole day is the rest we take between two deep breaths." - Etty Hillesum

Some Light Meditation

On a deeper level, meditation is a practice especially made to clear and recenter your mind. There are plenty of documented benefits to daily meditation—not limited to reduced anxiety,(6) improved focus,(7) better sleep quality,(8) boosted immunity,(9) etc.—but this article will specifically focus on the basics of clearing and relaxing the mind.

Just like deep breathing, meditation is a productive way to start your morning and to resolve your day with. Meditation sessions typically last between 5-15 minutes, but they can be as long as you want! To begin meditation, first find a position that you feel comfortable in and are able to hold easily for the duration of the session. This can be sitting cross-legged, kneeling down in a “prayer” pose, or even laying down flat on your back. Once you discover the pose that works for you, close your eyes and reorient your focus to your breathing. Inhale and exhale slowly, imagining your belly expanding and deflating with your breaths.

After doing this for several minutes, you may find yourself drifting through a “sleepy state.” If you try this out and feel this way, congrats, you have achieved a successful meditation session! Don’t be discouraged if you didn’t exactly feel this way, though. Unlike deep breathing, meditation requires much more practice. But once successfully reached, your mind feels clear and free, and maybe you even have a bit of a “floaty” sensation. Sometimes it can be hard to tell if you’ve reached this state or not. Personally, I can tell I’ve effectively reached the “sleepy state” when my constant racing thoughts have calmed and when I lose awareness of my body. My body feels a light buzz and I’m unaware of where my arms rest on my knees, how my clothing lays on my skin, and how my comforter feels underneath me (I meditate on my bed).

Staying Hydrated

If you’ve had enough of various breathing exercises, let’s switch focus to a vital supplement we all need to intake daily: water! Although this may very well be a suggestion you’ve heard a million times, drinking plain water is an important routine for your body and mind functionality. Water has seemingly infinite physical benefits for the body, such as improved digestion, clearer skin, flushing out bacteria, transporting oxygen and nutrients throughout cells and organs, preventing dehydration, and much more.(10) There’s a reason why when you aren’t feeling well, someone always asks, “Have you had enough water today?” But mentally, intaking lots of fluids improves your general mood, prevents headaches, and encourages clearer thinking and attention span.(11,12) Who doesn’t want all of that?

Harvard Medical School suggests that the average healthy individual intakes around 15.5 cups (124 oz) for men and 11.5 cups (88 oz) for women.(10) You may be thinking, “Oh sh*t,” because that sounds like a lot of water, but remember that we also intake water through a lot of the foods we consume, as well as through other beverages. But if you’re looking at your 24 oz water bottle like I am right now and know you don’t intake nearly that amount, then this may be a good goal to focus on.

To work on your water drinking habits, I highly suggest using a water bottle, especially one that is user-friendly (such as having a straw/easy sipping feature) and low maintenance (easy to clean). This allows you to always have water within reach by physically carrying it around with you, whether it’s just around your home, going to work, or running errands. You’ll be more inclined to drink more and can get to sipping right away. Start off by trying to drink two full water bottles worth of water each day, then work your way up from there. The more water you intake each day, the more you’re training your body to remind yourself to drink, which makes it even easier to continue and grow this habit.

Go for a Stroll

If you’re looking for a suggestion that’s more of an activity, you may want to consider touching grass. Yes, I mean literally going outside and touching grass. Although it is a beloved activity by many, taking outdoor walks is an underrated method of resetting and calming your mind.

Stepping away from your typical environment, whether that be your home or an office building, and changing your surroundings can initiate an instant mind reset. You would be literally walking away from current troubles, allowing for a clearer mind by reducing any perpetual stress and anxiety. It’s healthy to take a break from our problems, and stepping away can even reward us with peaceful thoughts and insight when going back to approach them. But even if you don’t have any current situations gnawing on you, changing up your surroundings is a simple treat for your mind.

The physical act of walking around is beneficial, too. The rhythmic action of walking can contribute to a meditative state, causing a clearer mind. But the exercise of moving our legs can promote the release of dopamine and serotonin, the two key neurotransmitters that affect our happiness levels.(13) This means that regularly taking a walk can dramatically boost your mood and lower rates of depression.(14) Walking also regulates cortisol levels and other stress hormones in your body.(15) And, last but not least, the action of walking helps pump your blood and get it flowing through your body, increasing cognitive ability and promoting clearer thinking. Overall, walking is a great exercise that is packed with mental and physical benefits.

Being out in nature is proven to improve moods and reduce stress as well. There’s something about seeing sunlight and surrounding ourselves with greenery that calms our brains and encourages mindfulness. We take note of the birds in the trees, the sound of a cricket, a blooming flower, and the shape of a colored leaf, which compels us to derive our wired brains towards mother nature and live in the moment.

What if the circumstances are against you and you live in an urban establishment or the temperature is less than ideal? “Urban nature,” which is the presence of flourishing natural elements within a city environment, can feel as beneficial as walking through the woods or a field. These designated areas typically take place in the form of city parks or even boardwalks alongside rivers. Walking through a small park or in view of a body of water still results in these same benefits. If the weather is more extreme—such as wintertime temperatures—or if you’re physically unable to move across long distances, even a brisk five to ten minute walk is still beneficial for your mental and physical health. Just make sure to bundle in a few layers and prep your legs so that you can fully enjoy your surroundings!

Do What Works

In good times or bad, we all need a little break from the constant running gears in our brain. It’s not always easy to discover and maintain that peaceful state, but it should be a level that everyone is able to easily access. These few suggestions can seem daunting, but the best thing to do is try them out one at a time and slowly incorporate them into your daily routine. If one doesn’t speak to you, skip it and try the next!

Imagine it’s the early morning. You just woke up, stretching and yawning, and then scoot comfortably to the edge of the bed and start the day by focusing on deep breathing. Once you feel more refreshed and awake, you brush your teeth, grab a bite to eat from the kitchen, fill your water bottle, put on day clothes, and step outside. You find your way to the nearest park or walking trail near your home, and enjoy the tranquility of nature. As you walk and take in the views and small details surrounding you, you take cool sips from your water bottle. Then, you find a bench or small patch of grass and sit down, meditating for a few minutes.

Although you might not do all of these activities at once in this slightly exaggerated scenario, did this imaginary morning routine sound quite calm? And if so, which parts of it resonated with you the most? Maybe you should start with those specific activities that you liked the best. It’s always easier to incorporate calming actions into your life if you are more willing and open to the idea, so start with what sounds best for you.

Everyone deserves to reach a state of serenity and stillness in the mind, thus improving many things in life. Our minds are in a default state of “chaos,” so manually achieving a peaceful disposition and continuing to do so is something to be proud of. If you feel “reset” enough and want to continue redirecting and improving your thinking, tune in for our upcoming article How to Think Like an Optimist, which goes into depth on the importance of positive thinking, the impact it has, and how to achieve this mindset yourself. Happy thinking!

Exercises

To help break down the article, here are some exercises you can implement that directly relate to the “reset” examples provided. Note how you feel after trying these activities:

• Set four alarm clocks on your phone: 10:00am, 1:00pm, 5:00pm, and 8:00pm (or similar times). When each alarm goes off, pause what you’re doing and take slow, deep breaths for five minutes each. Do this as a one-time thing on a stressful day, or implement it in your daily routine.

• Create a moment for yourself. Lay out some comfortable pillows and blankets, light some candles, and turn on a guided meditation on the TV or your phone. Follow along for fifteen to thirty minutes. 

• If you find yourself sitting at a desk or in one spot for a long period of time, put on a “random” timer that plays a noise on occasion. Examples of this are silent videos (can be found on Youtube) that will occasionally make the noise of a Pikmin or a metal clang. Every single time this noise randomly goes off while you work or do whatever activity it is, take a big sip of water from your water bottle. It keeps you on your toes!

• Challenge yourself to walk around outside and encounter something new. Whether this is to switch up your usual route, or simply notice something unfamiliar, focus on the details in your surroundings. When you come across something that catches your eye (ex: a flower, a poster, an ordinary landmark, etc.), take the time to stop and observe it for your own enjoyment. For those who want to implement daily walks into their routine, take a snapshot of a new object during each stroll taken.

Works Cited

1. Goutama E, Chandra Widjanantie S. The Effect of Diaphragm Breathing Exercises on Physiological and Psychological Stress. IndoJPMR. 2023 Dec 30;12(02):197–205. doi:10.36803/indojpmr.v12i02.344

2. Bentley TGK, D’Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, et al. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sciences. 2023 Nov 21;13(12):1612. doi:10.3390/brainsci13121612

3. Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi:10.3389/fnhum.2018.00353

4. Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Evidence Synthesis. 2019 Sep;17(9):1855. doi:10.11124/JBISRIR-2017-003848

5. Lifestyle Desk Team. Whenever you feel stuck in a loop of anxiety, worry, take a deep breath and do this simple activity. The Indian Express [Internet]. 2023 Feb 22 [cited 2026 Mar 10]. Available from: https://indianexpress.com/article/lifestyle/health/counting-backwards-technique-anxiety-management-8457738/

6. Calderone A, Latella D, Impellizzeri F, de Pasquale P, Famà F, Quartarone A, et al. Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review. Biomedicines. 2024 Nov 15;12(11):2613. doi:10.3390/biomedicines12112613 PubMed PMID: 39595177; PubMed Central PMCID: PMC11591838.

7. Newcomb E. Mindfulness Meditation Boosts Attention Across All Ages in 30 Days. Neuroscience News [Internet]. 2025 Jul 9 [cited 2026 Mar 10]. Available from: https://neurosciencenews.com/mindfulness-meditation-attention-29417/

8. Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci. 2019 Jun;1445(1):5–16. doi:10.1111/nyas.13996 PubMed PMID: 30575050; PubMed Central PMCID: PMC6557693.

9. Oyler DL, Hulett JM, Pratscher SD, Price-Blackshear MA, Murphy EA, Bettencourt BA. The Influence of Meditative Interventions on Immune Functioning: A Meta-Analysis. Mindfulness. 2023 Aug 1;14(8):1815–51. doi:10.1007/s12671-023-02157-w

10. Harvard Medical School. Harvard Health [Internet]. Harvard Health Publishing; 2016 [cited 2026 Mar 10]. How much water should I drink a day? Available from: https://www.health.harvard.edu/healthy-aging-and-longevity/how-much-water-should-you-drink

11. Masento NA, Golightly M, Field DT, Butler LT, Van Reekum CM. Effects of hydration status on cognitive performance and mood. Br J Nutr. 2014 May 28;111(10):1841–52. doi:10.1017/S0007114513004455

12. LeWine HE. Harvard Health [Internet]. 2022 [cited 2026 Jun 28]. Can dehydration cause headaches? Available from: https://www.health.harvard.edu/diseases-and-conditions/can-dehydration-cause-headaches

13. Marques A, Marconcin P, Werneck AO, Ferrari G, Gouveia ÉR, Kliegel M, et al. Bidirectional Association between Physical Activity and Dopamine Across Adulthood—A Systematic Review. Brain Sciences. 2021 Jun 23;11(7):829. doi:10.3390/brainsci11070829

14. Bizzozero-Peroni B, Díaz-Goñi V, Jiménez-López E, Rodríguez-Gutiérrez E, Sequí-Domínguez I, Núñez de Arenas-Arroyo S, et al. Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2024 Dec 16;7(12):e2451208. doi:10.1001/jamanetworkopen.2024.51208

15. M. Javad Ershad. Stanford Lifestyle Medicine [Internet]. Stanford; 2025 [cited 2026 Jun 21]. How Exercise Balances Cortisol Levels. Available from: https://lifestylemedicine.stanford.edu/how-exercise-balances-cortisol-levels/

Credit

Editor: Piper Ruth

Research Consultant: Emmerson Borthwick

Illustrator: Adri Chavez

**The Beamish Club does not offer professional medical advice, treatments, nor diagnosis. Anything written and published by The Beamish Club is not a direct replacement for medical treatment. If you have health concerns, please seek advice from your local health and mental health professionals for treatment plans.**