Calm in the Chaos

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by Christine Cown

April 2026

Whether you work a traditional 9am-5pm, are a stay-at-home parent, or have flexible hours, many of us experience the tension of everyday life. Atlanta traffic, the bombardment of our news, or even social events can lead to stress in the body. While attending your local yoga studio or workout facility can provide an outlet for stress relief practices, many of us still struggle with how to bring a sense of calm into our homes once we leave our workday behind. Thankfully, there are a few simple mindfulness techniques that can bring zen to the mind and body with just a few moments of intention. Our bodies are wired to move toward familiar chaos, but with these simple tools, we can enjoy unfamiliar peace.

Meditation can be an easy entry point into becoming aware of our thoughts, feelings, and sensations, allowing you to slow down and reduce stress. While there are many apps that can guide you through meditations, no technology is necessary to begin. Upon waking, instead of reaching for your phone, try sitting up in bed either with crossed legs or with your feet firmly set on the floor. Close your eyes. Then, begin by taking 5-10 deep breaths. Without judgment, notice any thought or emotion. It may help to begin by scanning your body for tension or tightness. This awareness can lead to deeper connections both in the mind and body, allowing you to move through your day with clarity and greater focus. Like anything else, meditation is a practice. I encourage you to begin with 3 minutes, then move up gradually. If it helps, you can even set a timer!

Another quick stress relief practice that you can harness any time during your day is breath focus. When we become stressed or angered, our breath becomes shallow. Learning how to deepen the exhalation, especially during moments of agitation, activates the parasympathetic nervous system. Essentially, a long inhalation followed by an even longer exhalation tells your body that you are safe. This can return your body to a state of regulation so that you can truly “breathe easy.” Next time you start to feel your chest tighten, try pausing to focus on the breath. You may try a technique called 4-7-8 breathing. This technique works by inhaling for 4 counts, holding at the top of your inhalation for 7 counts, and then slowly releasing the air for 8 full counts.

Lastly, gentle movement of any kind can help to release chemicals to the brain that will contribute to your overall sense of calm. Whether it is a daily walk around the neighborhood, stretching before bed, or practicing yoga for relaxation with a few rounds of cat/cow poses at your desk, you will notice a difference almost immediately!