Powerful examples of chanting and mantras for anxiety relief

Real-life examples of chanting and mantras for anxiety relief

Let’s start where most people actually need help: What do I say when I’m panicking? Here are some of the best examples of chanting and mantras for anxiety relief that real people use in everyday situations.

Instead of thinking of these as fancy spiritual tools, think of them as mental “handles” you can grab when your thoughts feel slippery and wild.

1. The simple breath mantra: “In… out…”

One very approachable example of chanting for anxiety relief is pairing a tiny mantra with your breathing. As you inhale, you silently say “In”; as you exhale, you say “Out.”

You can whisper it, say it out loud, or repeat it silently in your head. This works well in public places—on a bus, in a meeting, or in a waiting room—because no one needs to know you’re doing it.

Why it helps:

• It gives your brain a simple, repetitive focus.
• It gently encourages slower, deeper breathing, which can calm your nervous system.

Research on breath-focused meditation and anxiety shows that even short, regular practices can reduce symptoms of anxiety and stress over time. For example, the National Center for Complementary and Integrative Health (NCCIH) notes that mindfulness and meditative breathing practices can help reduce anxiety and improve mood in many people (NCCIH).

2. A grounding English mantra: “Right here, right now, I am safe.”

If your anxiety tends to spiral into worst-case scenarios, this is a powerful example of a mantra for anxiety relief:

“Right here, right now, I am safe.”

You can repeat it on each exhale when you feel your heart racing. Imagine you’re talking directly to your nervous system, reassuring it that the danger it’s sensing is not actually happening in this moment.

You might use it:

• During turbulence on a plane
• While waiting for medical results
• When you wake up from a nightmare and your heart is pounding

Over time, this mantra becomes a kind of “anchor phrase” your body learns to associate with calming down.

3. A short self-compassion mantra: “This is hard, and I can handle it.”

Many people with anxiety are extremely hard on themselves. Here’s an example of chanting that brings in self-compassion:

“This is hard, and I can handle it.”

You’re not pretending everything is fine. You’re acknowledging that something is difficult, while reminding yourself you’re not powerless.

You might repeat this mantra:

• Before a difficult conversation
• While driving to a job interview
• When you’re overwhelmed by your to-do list and feel frozen

Self-compassion practices like this have been linked in research to lower anxiety and better emotional resilience (Harvard Health). Your mantra becomes a quick way to practice that kindness in real time.

4. A classic Sanskrit mantra: “Om Shanti” (peace)

If you’re comfortable borrowing from traditional spiritual practices, “Om Shanti” is one of the best-known examples of chanting for anxiety relief.

• “Om” is often described as the sound of universal consciousness.
• “Shanti” means peace.

You can chant it as: “Om Shanti, Shanti, Shanti” (often translated as “peace, peace, peace”). The repetition itself becomes a gentle sound bath for your nervous system.

How to try it:

• Sit or lie down comfortably.
• Inhale normally.
• On the exhale, chant “Oooooom Shaaaan-tee, Shaaaan-tee, Shaaaan-tee” in a slow, drawn-out way.

Even if you don’t connect with the spiritual meaning, the vibration of the sound and the rhythmic breathing can be deeply soothing.

5. A one-word focus mantra: “Calm”

Sometimes shorter is better. A very practical example of a mantra for anxiety is choosing a single word that represents how you want to feel. For many people, that word is “Calm.”

You can:

• Repeat “Calm” silently with every exhale.
• Sync it with walking: one footstep per syllable (it’s just one, so it’s easy).
• Whisper it under your breath when you feel triggered.

This is especially helpful in social situations where you don’t want to draw attention to yourself but need something to bring your mind back from anxious thoughts.

6. A nighttime mantra for racing thoughts: “I can rest; I don’t have to solve this now.”

Many people report that their worst anxiety shows up at night. Here’s a real-world example of chanting for anxiety relief that’s tailored to bedtime:

“I can rest; I don’t have to solve this now.”

You’re not lying to yourself about your problems. You’re simply reminding your brain that 2 a.m. is not problem-solving time.

You might:

• Repeat it in your head while lying in bed.
• Pair it with a slow count to 10 on your breath.
• Use it anytime your mind jumps back into planning or worrying.

Sleep and anxiety are tightly linked. The National Institute of Mental Health notes that anxiety disorders often co-occur with sleep problems (NIMH). A soothing nighttime mantra can be one small way to interrupt that cycle.

7. A walking mantra: “Step… and breathe…”

If sitting still makes your anxiety worse, movement-based examples of chanting and mantras for anxiety relief may fit better.

As you walk, you can silently repeat:

• “Step… and breathe…”

Link the words to your body:

• “Step” as one foot touches the ground.
• “And breathe” as you feel your chest or belly move.

This turns a regular walk into a moving meditation. Your mind gets a simple loop to follow instead of endlessly analyzing or worrying.

8. A values-based mantra: “I choose courage over comfort.”

Sometimes anxiety shows up when you’re doing something that matters—speaking up, setting a boundary, or trying something new. In those moments, a values-based phrase can be a powerful example of a mantra for anxiety relief.

Try:

“I choose courage over comfort.”

You can repeat it before:

• Making a difficult phone call
• Posting something vulnerable online
• Saying “no” when you usually say “yes”

This kind of mantra doesn’t erase anxiety, but it reminds you why you’re willing to feel it.

How chanting and mantras calm an anxious brain

Now that you’ve seen several practical examples of chanting and mantras for anxiety relief, it helps to understand why they work.

You can think of chanting as a three-part support system:

1. Rhythm for your nervous system
Most mantras are short and repetitive. That repetition naturally slows down your breathing and heart rate, which can help shift your body away from “fight-or-flight” mode.

2. Focus for your attention
Anxiety loves an empty mental canvas. A mantra gives your mind something simple and neutral (or positive) to rest on, instead of spiraling through “what if” scenarios.

3. Rewiring your inner self-talk
Many of the best examples of mantras for anxiety relief gently replace harsh, catastrophic thoughts with kinder, more grounded ones—without pretending everything is perfect.

Some studies on mantra meditation (often using phrases like “So-Hum” or “Om”) suggest benefits for anxiety, stress, and mood, especially when practiced regularly over weeks or months (Mayo Clinic). While chanting isn’t a cure-all, it can be a low-cost, low-risk tool in your mental health toolkit.

How to choose the best examples of chanting and mantras for anxiety relief for you

Not every phrase will land the same way for every person. The best examples of chanting and mantras for anxiety relief are the ones that feel believable, simple, and emotionally supportive to you.

Here’s what to pay attention to as you experiment:

Make it believable

If you’re in the middle of a panic attack, a mantra like “Everything is perfect” might feel fake and even more upsetting. But “I can get through this moment” may feel more honest.

Ask yourself: “On a scale of 1–10, how believable does this phrase feel?” If it’s below a 6, tweak the words.

For example:

• Instead of “I am calm,” try “I am learning to calm my body.”
• Instead of “Nothing is wrong,” try “I can handle what’s happening right now.”

Keep it short and repeatable

You want something you can remember even when you’re overwhelmed. Most of the best examples of mantras for anxiety relief are under 10 words.

Test it in a stressful moment. If you can’t recall the phrase easily, simplify it.

Match the mantra to the moment

Different situations may need different mantras. You might have:

• A daytime mantra for work or school stress
• A nighttime mantra for racing thoughts in bed
• A social anxiety mantra for parties, dates, or meetings

Over time, you’ll build a small “playlist” of go-to examples of chanting and mantras for anxiety relief, each one tuned to a specific trigger.

A simple 5-minute chanting routine for anxious days

If you’re not sure how to actually use these examples, here’s a short routine you can try. Adjust the timing to fit your day.

Step 1: Choose your mantra
Pick one phrase from the examples above. For a first try, something like “Right here, right now, I am safe” or “In… out…” works well.

Step 2: Set a short timer
Aim for 3–5 minutes. Short is fine; consistency matters more than length.

Step 3: Sit comfortably
You don’t need to sit cross-legged. A chair, your couch, or the edge of your bed works. Let your spine be reasonably upright but relaxed.

Step 4: Sync your mantra with your breath

• Inhale gently through your nose.
• Exhale slowly through your mouth or nose.
• Repeat your mantra on each exhale. Out loud if you can, silently if you can’t.

Step 5: Expect your mind to wander—and come back
Your mind will drift. That doesn’t mean you’re doing it wrong. Each time you notice you’re lost in thought, simply return to your mantra and your breath. That “coming back” is part of the practice.

Try this once a day for a week. Notice whether it becomes easier to access the mantra in stressful moments.

2024–2025 trends: How people are using mantras for anxiety now

In the last couple of years, chanting and mantra practices have quietly moved from yoga studios into everyday mental health routines.

Some current trends:

Short, “micro” practices
People are using 30–60 second mantra breaks between meetings, during bathroom breaks, or while waiting in line. Instead of a long, formal meditation, they repeat a phrase like “I can do hard things” for just a few breaths.

App-guided chanting
Many meditation apps now include guided mantra or chanting tracks. While not a replacement for treatment, these tools can make it easier to try different styles and find examples of chanting and mantras for anxiety relief that resonate with you.

Trauma-informed approaches
More therapists and coaches are being thoughtful about how they introduce chanting, especially for people with trauma histories. For some, certain sounds or silence can feel activating rather than calming. A trauma-informed approach emphasizes choice, gentleness, and the option to stop at any time.

If you’re working with a therapist or healthcare provider, you can mention that you’re experimenting with mantras. They may help you adapt these examples to your specific needs. For general information about anxiety and treatment options, you can explore resources from the National Institute of Mental Health (NIMH) and the Anxiety and Depression Association of America (ADAA).

Safety notes: When mantras help—and when you need more support

Chanting and mantras can be supportive tools for:

• Mild to moderate everyday anxiety
• Pre-event nerves (presentations, tests, social plans)
• General stress management

They are not a substitute for professional help if:

• Your anxiety is interfering with work, school, or relationships
• You’re having frequent panic attacks
• You’re using substances to cope with anxiety
• You’re experiencing thoughts of self-harm

In those cases, it’s important to talk with a healthcare professional. Mantras can still be part of your toolkit, but they work best alongside evidence-based treatments like therapy or, when appropriate, medication.

The Mayo Clinic and NIMH both offer overviews of anxiety disorders, symptoms, and treatment options that can help you understand when to seek more support (Mayo Clinic).

FAQ: examples of chanting and mantras for anxiety relief

Q: What are some quick examples of chanting and mantras for anxiety relief I can use at work?
Helpful options include short, discreet phrases like “In… out…,” “Right here, right now, I am safe,” or simply “Calm” repeated silently with your breath. These examples of mantras for anxiety relief are easy to use in meetings, at your desk, or in the restroom without anyone noticing.

Q: Can you give an example of a nighttime mantra for anxiety and sleep?
A gentle example of a nighttime mantra is: “I can rest; I don’t have to solve this now.” Repeat it silently while lying in bed and pair it with slow breathing. This tells your brain that, for the moment, rest is more important than problem-solving.

Q: Do I have to chant out loud for it to work?
Not necessarily. Many people use silent repetition, especially in public. For some, chanting out loud adds a calming vibration in the chest and throat, but silent mantras can still be very effective. Experiment with both and notice which examples feel more soothing.

Q: Are traditional Sanskrit mantras better than English mantras?
“Better” depends on what resonates with you. Some people find deep comfort in traditional mantras like “Om Shanti,” while others relax more with plain-language phrases such as “This is hard, and I can handle it.” The best examples of chanting and mantras for anxiety relief are the ones you’ll actually use consistently.

Q: How long should I chant when I’m anxious?
There’s no fixed rule. Some people feel a shift after 10–20 slow breaths with a mantra; others like to set a 3–5 minute timer. In intense moments, even 30 seconds of repeating a familiar phrase can create a small but meaningful pause in the anxiety spiral.

Q: Can chanting replace therapy or medication for anxiety?
Chanting and mantras are self-care tools, not full medical treatments. They can support your overall mental health and sometimes make other treatments feel more effective, but they don’t replace professional care—especially if your anxiety is severe or long-lasting. If you’re unsure, talk with a healthcare provider.

If you take nothing else from this guide, let it be this: you don’t need perfect focus or spiritual experience to benefit from chanting. You just need a phrase that feels kind, a few breaths, and a willingness to come back to it—again and again—whenever your mind starts to run away without you.