15 Simple Mindfulness Exercises for Daily Stress Relief: A Comprehensive Comparison

Mindfulness has become an increasingly popular way to manage stress and anxiety. Practicing mindfulness means bringing full awareness to the present moment to achieve calmness, mental clarity, and resilience.

The great thing about mindfulness is that it can be practiced anytime, anywhere through mindfulness exercises. From two-minute breathing practices to half-hour body scans, mindfulness exercises help center yourself in the moment so you feel more balanced and relaxed to take on daily demands.

These 15 simple daily mindfulness exercises take little effort but yield powerful stress relief results when practiced consistently. While no single exercise is necessarily better than others, each one provides a slightly different approach to cultivate mindfulness.

This comprehensive guide explains each practice, its key benefits, and how to get started so you can determine which self-care strategies will work best based on your needs and lifestyle. Plus, find a large comparison chart below of all the techniques to view the differences between each at a glance.

What Does Research Say About Mindfulness and Stress?

A massive body of research has demonstrated the profound effects mindfulness practices have in reducing feelings of stress, anxiety, and depression.

For example, an analysis of over 200 independent studies representing more than 23,000 participants found mindfulness meditation significantly lessens depression, anxiety, pain symptoms, and improves quality of life.

Short mindfulness practices repeated multiple times per day add up to lower perceived stress from daily hassles while boosting positive emotions. Even small doses of daily mindfulness correlate with reduced binge eating, increased sleep quality, and improved working memory capacity.

Huge Comparison of 15 Mindfulness Techniques for Stress

This table compares and contrasts 15 of the top evidence-based mindfulness exercises suitable for busy daily schedules. Factors examined include:

• Time Required: Estimated minutes needed for the practice
• Difficulty Level: How easy or challenging to perform for mindfulness beginners
• Key Benefits: The primary perks and results
• Good For: Settings, situations, or needs which the exercise is best matched to
• How To: Simple step-by-step instructions to follow

Exercise	Time Required	Difficulty Level	Key Benefits	Good For	How To
Belly Breathing	2-5 minutes	Beginner	Reduces anxiety, relieves stress, improves sleep	Doing anywhere	1. Sit up straight 2. Put one hand on belly 3. Slowly breathe into belly
Box Breathing	5 minutes	Beginner	Calms anxiety, lowers blood pressure and heart rate	Acute stress relief	1. Inhale for 4 counts 2. Hold for 4 counts 3. Exhale for 4 counts 4. Hold for 4 counts
Body Scan Meditation	15-30 minutes	Intermediate	Boosts body awareness and reduces muscle tension	Releasing physical tension and stress	1. Lie down in relaxed position 2. Bring attention through different body parts
Five Senses Exercise	2 minutes	Beginner	Improves focus, brings mindfulness to everyday activities	Anytime, especially busy moments	1. Notice something you hear 2. Notice something you see 3. Notice something you touch
Gratitude Journaling	5-15 minutes	Beginner	Cultivates appreciation, increases happiness and resilience	Winding down before bed	1. Write down 3-5 things you’re grateful for
Loving-Kindness Meditation	10-20 minutes	Beginner	Builds compassion, reduces hostility and social isolation	Difficult relationships or feelings of anger	1. Silently repeat caring phrases toward yourself and others
Mantra Repetition	5+ minutes	Beginner	Steadies the mind, increases focus and patience	Anytime	1. Choose a short phrase 2. Repeat the phrase continuously
Mindful Breathing	5-15 minutes	Beginner	Relaxes the body, builds present moment focus	Getting centered or addressing anxiety	1. Pay attention to the inhale/exhale 2. Notice if the mind wanders
Mindful Commuting	5-15 minutes	Intermediate	Decreases feelings of time urgency and being overwhelmed	Traveling to work	1. Notice sensations while commuting without judgement
Mindful Dishwashing	5 minutes	Beginner	Boosts concentration, brings mindfulness to mundane chores	Doing household chores	1. Notice soap smell, water sensations, movements
Mindful Eating	15-30 minutes	Beginner	Promotes intuitive eating, body appreciation and savoring	Snack or meal times	1. Eat slowly without distractions 2. Notice flavors, textures
Mindful Photography	5 minutes+	Beginner	Heightens visual awareness, creativity	Anywhere	1. Notice visual details actively 2. Optionally take photos
Mindful Walking	10-30 minutes	Beginner	Boosts sensory awareness, relieves anxiety	Anywhere	1. Pay attention to walking sensations 2. Coordinate breath with steps
Morning Pages	10-15 minutes	Beginner	Clears mental clutter, expands self-awareness	Waking up, journaling	1. Free write continuously about thoughts, feelings
Progressive Muscle Relaxation	10 minutes	Beginner	Releases muscle tension, reduces chronic pain	Releasing physical tension	1. Tense then relax different muscle groups

In-Depth Reviews of 15 Simple Mindfulness Techniques

Below you’ll find detailed explanations of each daily mindfulness exercise from the chart above. Follow step-by-steps for each practice, plus understand the length of time required, difficulty level, research-backed benefits and ideal situations to leverage each strategy.

Belly Breathing

Time Required: 2-5 minutes

Difficulty Level: Beginner

How To:

1. Sit comfortably with your back straight and feet flat on the floor.
2. Put one hand on your belly just below your ribs.
3. Slowly breathe in through your nose, feeling your breath move into your abdomen. The hand on your belly should rise.
4. Breathe out slowly through pursed lips as if you were whistling. Feel the hand on your belly go down.
5. Repeat for 2-5 minutes focusing on the sensation of breathing into your belly.

Key Benefits: Belly breathing (also known as diaphragmatic breathing) is one of the quickest ways to activate the body’s relaxation response. It reduces anxiety, relieves stress, and improves sleep.

Good For: This basic breathing technique can be used anywhere to elicit immediate calm.

Box Breathing

Time Required: 5 minutes

Difficulty Level: Beginner

How To:

1. Sit comfortably and upright with relaxed shoulders.
2. Inhale slowly and deeply through your nose for a count of four.
3. Hold your breath with lungs full for a count of four.
4. Exhale steadily through your mouth for a count of four.
5. Hold your lungs empty for a count of four.
6. Repeat for 5 minutes.

Key Benefits: Box breathing (also known as square breathing) offers fast stress relief by activating the parasympathetic nervous system, lowering blood pressure and heart rate.

Good For: Use whenever you feel acute anxiety or panic coming on and need to calm down quickly. This breathing style is commonly taught in meditation, yoga, and military training.

Body Scan Meditation

Time Required: 15-30 minutes

Difficulty Level: Intermediate

How To:

1. Lie down on your back in a comfortable position or sit relaxed upright in a chair. Keep eyes closed if comfortable or softly focus downward.
2. Bring full attention to the physical sensations throughout your body starting from your feet and toes. Notice any tingling, pulsing, aching, lightness or another sensation without judging it as good or bad.
3. Slowly shift your focus up your legs, then to your torso, arms, neck, head and face dedicating 1-2 minutes per body region. Tune into the subtle physical feelings often overlooked.
4. For a shorter practice, scan one side of your whole body head to toe then switch sides.

Key Benefits: Body scan meditation boosts bodily awareness while reducing muscle tension often related to chronic stress. Research shows it decreases anxiety, depression and distress from medical conditions.

Good For: Try this when you feel significant physical tension or want to get more in touch with your body’s needs. It can also relieve sore muscles after workouts. Use apps like Headspace to make guidance easier.

Five Senses Exercise

Time Required: 2 minutes

Difficulty Level: Beginner

How To:

1. Pause whatever you are doing and take two minutes to notice what you hear around you. Pay specific attention to subtle ambient sounds often drowned out. Also notice how your body responds to different noises.
2. Next, gaze around your environment and notice specific visual details often missed like patterns, colors, textures. Pay attention if certain sights evoke emotion.
3. Finally, bring mindful attention to touch by finding something you can grasp like clothing or a pencil. Focus intently on the sensations of touch.

Key Benefits: This quick mindfulness exercise builds present moment focus by directing attention to overlooked sensory stimuli. It is effective at not only reducing immediate stress but improving concentration.

Good For: Use the five senses exercise whenever you need a fast mental reset during busy moments at home or work. It brings mindful presence into ordinary activities.

Gratitude Journaling

Time Required: 5-15 minutes

Difficulty Level: Beginner

How To:

1. Set aside 5-15 minutes each evening before bed. Grab a notebook, computer document, gratitude journal app or another place to write things down.
2. Make a list of 3-5 things you feel grateful for from your day however ordinary or small. This can include positive experiences, meaningful social connections, personal strengths and things that brought you joy or made life easier.
3. Elaborate on each item if you can to bring the positive memories and feelings back to life. Consider why you feel grateful for each item. What needs does it meet?

Key Benefits: Regular gratitude journaling reduces feelings like depression and anxiety while increasing happiness and life satisfaction by focusing awareness on what is positive in life compared to what is lacking. It helps build resilience.

Good For: Use gratitude journaling as part of an evening routine winding down before bed. Apps like Happier also provide journaling guidance and inspiration. If you ever feel grief, this practice nurtures gradual emotional healing.

Loving-Kindness Meditation

Time Required: 10-20 minutes

Difficulty Level: Beginner

How To:

1. Sit comfortably, close your eyes and relax your body scanning for tension to release. Optional soft music can help nurture a gentle mood.
2. Begin silently repeating compassionate phrases toward yourself such as “May I be healthy and strong”, “May I be safe and protected”, “May I be free from suffering.” Breathe slowly while repeating.
3. Next, bring someone to mind who cares for you, picturing them vividly. Send the same compassionate phrases for their wellbeing.
4. Move on to repeating caring mantras for various groups of people from friend circles, communities, humanity and beyond.

Key Benefits: Loving-kindness meditation builds compassion toward self and others. Research shows it boosts social connection while reducing hostility, social isolation and chronic pain levels.

Good For: Practice when struggling with difficult relationships or feelings of anger. Apps like Headspace provide guided mantras.

Mantra Repetition

Time Required: 5+ minutes

Difficulty Level: Beginner

How To:

1. Choose a short inspirational phrase, spiritual word, bible verse or other meaningful saying as your mantra such as “This too shall pass.”
2. Find a slow, steady rhythm and begin quietly repeating your chosen mantra over and over with full focus. Say it out loud, in your mind or whisper. Set a timer if needed.
3. If attention drifts, gently return focus to the mantra.
4. Initially practice for 5 minutes daily building up to longer sessions.

Key Benefits: Mantra repetition is a quick, portable way to steady the mind which research shows decreases depression and anxiety severity. The practice also boosts focus, patience and provides an emotional anchor.

Good For: Use mantra repetition as part of starting meditation sessions or for a fast mindfulness reset anytime during stressful situations. Popular mantras include “Om”, “Shanti”, “Peace” and “Breath in calm.”

Mindful Breathing

Time Required: 5-15 minutes

Difficulty Level: Beginner

How To:

1. Find a quiet space to sit upright and relax your body. Gently close your eyes.
2. Bring full attention to feeling the natural sensation of your breath moving in and out. Notice the gentle rise of your chest and belly with the inhale followed by the fall with the exhale.
3. If distracting thoughts enter your mind, take note of them then return focus to your breathing without judgement.
4. Start with 5 minutes then gradually increase a session length up to 15 minutes once comfortable. Set a soft timer if needed.

Key Benefits: Mindful breathing builds present moment focus while reducing thoughts focused on the past or future which often trigger anxiety. Research substantiates it rapidly calms physiological stress activation.

Good For: This foundational mindfulness exercise centered on the breath relaxes the body while addressing feelings of anxiousness or emotional overwhelm.

Mindful Commuting

Time Required: 5-15 minutes

Difficulty Level: Intermediate

How To:

1. If driving, plug in your destination then consciously bring full attention to operating your vehicle staying present with the road. Minimize distractions.
2. For public transit, focus sensory awareness on the sounds and physical sensations. Notice the movements and vibrations.
3. For walking, synchronize your breath with each step. Feel the connection with the ground. Hear ambient sounds. Smell the environment. Engage all senses.
4. Repeat your chosen commuting activity often avoiding auto-pilot mode. Bring patient curiosity about each small moment unrolling before you.

Key Benefits: Bringing mindful presence into transport like driving, bus rides or walking prevents feeling overwhelmed by daily demands that trigger stress. Research shows it decreases feelings of time urgency.

Good For: Use mindful commuting to bookend work days with peace rather than frantically rushing between locations and mental to-do lists.

Mindful Dishwashing

Time Required: 5 minutes

Difficulty Level: Beginner

How To:

1. Begin washing dishes slowly, paying close attention to sensory details often missed. Notice the sound and rhythm of water hitting cookware. See swirling food debris fade away. Smell the soap aroma.
2. Feel how warm water alternates between relaxing and irritating your hands. Pay attention when wanting to rush.
3. Bring beginner’s mind curiosity to exploring sensations you take for granted doing this household chore.

Key Benefits: Washing dishes mindfully makes the ordinary become extraordinary by fully awakening to our senses in the present moment. Studies show it boosts concentration while decreasing depression.

Good For: Transform boring household tasks you typically want to rush through into mini mindfulness retreats helping manage daily stress. Consider cooking or cleaning mindfully too.

Mindful Eating

Time Required: 15-30 minutes

Difficulty Level: Beginner

How To:

1. Remove distractions and sit somewhere calm holding your meal. Take a few deep centering breaths before glancing at your food without immediately eating it.
2. Slowly begin chewing a bite noticing flavors and textures more vibrantly without secondary stimulation from devices, TV or reading.

1. Feel how your stomach physically changes with continuous bites while perceiving subtle signals of satisfaction or fullness.
2. Repeat single-task eating often whether snacking or enjoying longer meals. Consider gratitude blessings.

Key Benefits: Mindful eating encourages paying closer attention to the body’s hunger cues leading to intuitive eating rather than stress-triggered or emotional eating. It boosts body appreciation and savoring.

Good For: Set aside time for mindful eating whenever snacking or sitting down for meals as part of a regular self-care routine.

Mindful Photography

Time Required: 5 minutes+

Difficulty Level: Beginner

How To:

1. Go outdoors or anywhere with visually interesting scenery. Walk slowly while actively noticing smaller sensory details you might normally overlook including colors, textures, patterns and lighting. Let sights captivate your full attention.
2. Optionally capture photos of details you find centering, amusing, intriguing or beautiful without judging quality. Move your body discovering new perspectives.