11 Micro-Habits Of People Who Stay Calm & Balanced No Matter What
These calming habits are so simple, you'll feel the shift almost instantly.
Aleksandr Severinov | Shutterstock When life feels chaotic, it's often because you've lost touch with your center. You're rushing from one thing to the next, your mind is racing, and you don’t have time for a full meditation or an afternoon off to reset. So, how do people who stay calm and balanced — no matter what life throws at them — actually do it?
The answer lies in their small, consistent actions. These are micro-habits — quick, simple things that help you slow down, shift your energy, and stay grounded in the middle of the chaos. They're easy to fit into your day, even when everything feels overwhelming.
Try these 11 micro-habits of people who stay calm and balanced no matter what:
1. Pause to take five deep breaths
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Stop what you’re doing and close your eyes (unless you are driving!). Breathe in slowly and deeply to the count of five. Hold for five seconds, exhale for five seconds, and wait for five seconds. Then, start the cycle again and repeat this process at least five times.
Research from Stanford Medicine shows that just five minutes of this type of controlled breathing — sometimes referred to as "cyclic sighing" — can significantly reduce anxiety, improve mood, and lower your resting heart rate. You will feel much calmer after completing this breathing exercise.
2. Light a candle
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Striking a match and lighting a candle creates a sacred moment. As you light the candle, ask a higher source of your choosing for calm energy and clarity about your situation. Gaze into the flickering flame, slow your breathing, and focus for a few minutes. You will start to relax.
Rooted in the yogic practice of trataka, candle gazing has been shown to sharpen attention, boost memory, and lower stress levels. Research participants who practiced trataka consistently showed notable improvements in cognitive function after just a few weeks.
In short, those few minutes spent focused on the flame can help reduce mental clutter, calm your nervous system, and bring you back into balance.
3. Let music do the heavy lifting
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Find some music that will calm your soul. There is so much to choose from! Pick a few and put them into a playlist, so when you need this sort of thing, you can find it again easily.
Research shows that self‑selected or classical music significantly reduces anxiety and physical tension compared to silence or harsher styles like heavy metal. One large meta-analysis found that music therapy delivers a medium-to-large stress-relief effect.
Some tracks are even scientifically engineered for stress relief. For example, Marconi Union’s “Weightless,” which uses a gradually slowing rhythm and calm tones, has been shown to reduce anxiety by as much as 65%.
You can also find instrumental tracks designed to calm the nervous system through soothing frequencies or repetitive rhythms, such as this one, which utilizes the Nikola Tesla 369 code numbers. Try out different sounds to see what works for you.
4. Go outside to touch some grass (literally)
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Nature has a healing force that will bring you back to the center. Get outside, find a tree, and put your hands on it. Ask the tree to share its healing energy with you. Another way to do this is to sit on the ground with your back against the tree.
Studies show that physical contact with real grass lowers blood pressure and anxiety, while contact with trees can reduce cortisol levels and calm the nervous system. Even a brief 3–5 minute grounding moment, like this, can calm your mind, reconnect you to your body, and help you feel centered again.
5. Do a quick energy sweep with selenite
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The human body can be likened to a sponge, absorbing energy from all around. Sometimes, low-vibe energy isn’t even all yours! So, it's good practice to clear your energy field.
Selenite is a type of crystal often used to clear built-up emotional or mental stress, making it the perfect crystal for this purpose. This translucent, white rock features striations and is usually cut into rods. Gently sweep it down your body, front and back, to release anything that doesn’t feel like yours. Even a small piece, like a 6-inch stick, is enough to do the job.
Hold it in one hand, start at the top of your head, and sweep down close to your body. Do the front, back, and sides, head to toe. This is a simple and effective way to reconnect with your true self.
6. Smudge the bad vibes away
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A form of aromatherapy, smudging involves a bundle of dried sage, sometimes wrapped with other herbs such as juniper and sweet grass. It is an ancient practice for clearing negative energy.
Light the bundle, let it smoke, and wave it around your body and space. Open a window to let the stale energy out, and add a positive prayer, scent, or sound to fill the space with calm.
Sage alone will clear and leave the energy field empty. If you can only find a sage smudge stick, sing a happy song, say a prayer, and use an essential oil that puts happy, calming, or balanced energy back into your field.
7. Check in with your heart
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Place both hands, one on top of the other, and rest them over your heart center. Send yourself some love through your hands and breathe deeply and slowly.
Picture the breath entering the front of your heart and exhaling through the back of your heart. This super simple method has a surprisingly nurturing sensation and will help you find your calm center.
It turns out that this small gesture can be truly powerful: research indicates that gently soothing yourself with a touch over your heart can reduce cortisol levels and your heart rate just as effectively as getting a hug from someone else. When combined with focused breathing, it helps create a sense of "heart coherence," which gently aligns your nervous system, allowing your mind and body to feel more balanced and at ease.
8. Send love to every cell
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Taking the hands on the heart one step further, imagine you are sending love to every cell in your body. This is wonderful when you finish taking a shower, as your last step, but soothing any time you try it.
9. Create a list of things you're thankful for
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You can never be too grateful. When you pause for a moment and shift your thoughts to what is good in your life and what you have to be thankful for, you will also dramatically shift your energy. Gratitude shifts your focus and lifts your mood almost instantly.
Research across 64 clinical trials indicates that gratitude practices, such as listing things for which one is thankful, result in 6–7% fewer symptoms of anxiety and depression, and increase overall well-being and life satisfaction. In classic studies, participants who kept daily gratitude journals shared that they felt more optimistic, enthusiastic, alert, and even experienced better physical health compared to those who didn’t. From a neuroscience perspective, consciously counting blessings activates your brain’s reward circuits and helps reinforce positive emotions over the long run.
You can think of what you’re grateful for, say it aloud, or write a list in your journal. This is a powerful practice that helps you shift your focus and find balance.
10. Speak blessings into your space
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A blessing is a positive statement that sends high-frequency energy to someone or yourself. You can say bless over yourself, your car, your home, or your office. Sending a blessing to someone else is also a way to lift your vibe at the same time.
The wording is simple yet powerful. Try something like, 'May this home be filled with peace,' or 'May everyone who enters feel safe and supported.' Simple words, when spoken with intention, carry powerful energy.
11. Ask for help from whatever higher power you believe in
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When life feels off-balance, one of the simplest ways to re-center is to ask for help from a higher power — whether that means your angels, the universe, God, or whatever you believe in. A genuine act of spiritual surrender — asking for guidance and letting go of worry — has been shown to significantly lower stress levels in workplace settings.
Studies also show that positive religious coping, which includes seeking comfort or support from a higher power, is linked to greater acceptance, happiness, and reduced anxiety after stressful experiences . When prayer or reflection is combined with deep breathing, it can activate the body’s relaxation response, helping to calm the nervous system.
So take a moment to quiet your mind and breathe deeply, so you are open to receiving the help you requested. After a few quiet breaths, ask for guidance, and permit yourself to accept whatever calm or clarity might come.
These micro-habits can help you return to center quickly — no full reset required. Try one or combine a few to calm your mind, rebalance your energy, and feel like yourself again.
Ronnie Ann Ryan is an Intuitive Coach, Past Life Reader, and author of six books. She’s the creator of the free audio course How to Ask the Universe for a Sign and Get an Answer Within 24 Hours. She's been published on ABC, BBC, and NPR.
