5 Grounded Ways to Calm Anxiety (That Go Beyond “Just Relax”)
Anxiety doesn’t always hit like a panic attack. Sometimes it’s smaller: the racing thoughts before sleep, the tight shoulders during the day, the restless energy you can’t shake.
For adaptive athletes and veterans, this edge is often louder. Recovery, trauma, and loss can reshape the nervous system, keeping it in a state of high alertness, even when there’s no threat. But here’s the good news: anxiety isn’t a life sentence. There are practical, body-based strategies you can use to start reclaiming calm.
And the best part? These tools are not just for athletes; they’re universal. Whether you’re navigating a difficult season or just the everyday weight of anxiety, these are steps anyone can try.
1. Move to Reset, Not to Burn Out
Exercise is more than a distraction; it’s a signal to your nervous system to refocus and get out of your head.
Rhythmic motion calms the body → Walking, rowing, swimming, or even cycling on an adaptive handbike sends consistent signals of safety to your brain.
Small doses matter → You don’t need a marathon. Ten minutes of steady, mindful movement can help shift your body from a fight-or-flight state into a rest-and-digest mode.
Adapt it to you → For adaptive athletes, movement may look different: resistance bands, chair workouts, pool therapy. What matters is rhythm and repetition, not perfection.
2. Use the 5-4-3-2-1 Grounding Tool
When anxiety spirals, bring yourself back to the present with this sensory reset:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This quick practice can be done anywhere, before a competition, in a crowded room, or while lying awake at night. It teaches the brain that right now, in this moment, you’re safe.
3. Breathe Like an Athlete, Not a Worrier
Most people in anxious states breathe shallow and fast, signaling the body to stay on high alert. Flipping the script is simple:
Try box breathing → Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3–5 rounds.
Adaptive twist → Whether seated, braced, or lying down, this technique can be done in any position. For athletes with limited lung capacity, shorten the counts (2–3 seconds) while maintaining rhythm.
Why it works → Slow, deliberate breath activates the vagus nerve, shifting you into calm mode.
4. Build a Micro-Routine of Safety
Anxiety thrives in unpredictability. Creating small, reliable cues of safety tells your body it doesn’t need to stay on guard.
Anchor moments → Start the day with the same song, or end workouts with the same stretch. These rituals cue your nervous system: “I’m safe. I’m home.”
Control what you can → For adaptive athletes, life often involves uncontrollable factors (appointments, unexpected prosthetic adjustments, pain flares). Micro-routines provide a steady foundation when other aspects of life feel uncertain.
5. Don’t Go It Alone: Connection as Medicine
Isolation intensifies anxiety. Community dissolves it.
Train with others → Group workouts sync breath and effort, which unconsciously calms the body.
Talk it out → A friend, coach, or fellow athlete who “gets it” helps reset your perspective.
Be seen as more than your anxiety → In adaptive sports, identity shifts from “injured” or “disabled” to “capable.” That reframing is powerful medicine.
Anxiety Isn’t a Personal Failure
It’s a physiological response—and it can be retrained.
For veterans and adaptive athletes, these practices aren’t about “fixing what’s broken.” They’re about showing the nervous system something new: safety, connection, and control. For anyone navigating anxiety, these strategies are proof that calm isn’t out of reach, it’s trainable.
Ready to Practice Calm?
At Bloc Life, we believe resilience is built one breath, one rep, one connection at a time. You don’t have to do it alone. Join us, and discover how movement and community can transform anxiety into strength.
Join our movement. Your nervous system will thank you.
