Best Mantras for Anxiety Relief and Inner Calm
Anxiety is a common experience in our fast-paced, overstimulated world. From racing thoughts and tension in the body to feelings of panic or overwhelm, it can show up in many forms. While therapy, lifestyle changes, and mindfulness are all excellent approaches, one powerful—yet often overlooked—tool for easing anxiety is the mantra.
A mantra for anxiety can act as a grounding anchor, calming the nervous system and inviting stillness into a scattered mind. Whether you’re new to the practice or looking to deepen your spiritual tools, this guide offers both foundational knowledge and practical techniques to help you use mantras effectively.
What is a Mantra?
A mantra is a sacred word, phrase, or sound repeated during meditation or spiritual practice. Derived from the ancient Sanskrit language, the word mantra breaks down into “man,” meaning mind, and “tra,” meaning tool or instrument. In essence, a mantra is a tool for the mind.
Traditionally, mantras have been used in Hindu, Buddhist, and yogic traditions to focus the mind and access deeper states of consciousness. Today, they are also widely used in wellness communities as a technique for mental clarity, emotional healing, and spiritual growth.
Whether ancient or modern, the right mantra for anxiety can help rewire thought patterns, soothe the body, and reconnect you with inner peace.
How Mantras Help with Anxiety
Mantras work by gently redirecting your mental energy. Instead of spiraling into anxious thoughts, your mind becomes focused on the repetition of a soothing word or phrase. This calms the default mode network—the part of the brain that activates during self-referential thinking, which is often hyperactive during anxiety episodes.
👩🔬 Scientific Backing
Studies show that mantra meditation reduces symptoms of anxiety and depression. For example, research published in The Journal of Behavioral Medicine found that chanting the mantra “Om” can deactivate the limbic system, which is responsible for the stress response.
Additionally, according to the University of Rochester Medical Center, mindfulness-based practices like mantra meditation can help regulate emotions, reduce heart rate, and ease nervous system dysregulation.
Beginner-Friendly Mantras for Anxiety
Starting with a mantra for anxiety doesn’t require any spiritual background or advanced practice. The key is to choose a mantra that feels soothing and empowering to you. Here are some beginner tips:
Start small – Try chanting or repeating a mantra for 5–10 minutes a day.
Use your breath – Inhale, repeat one part of the mantra; exhale, repeat the other.
Make it personal – Choose words or phrases that feel emotionally resonant.
You can even explore our 3 Free Guided Meditations to help with anxiety to pair your mantra practice with calming music and visualization.
3 Powerful Mantras for Anxiety Relief
1. “So Hum” – I Am That
Pronunciation: Soh Hum
This ancient Sanskrit mantra mirrors the natural rhythm of your breath and means “I am that,” symbolizing your connection to all that is. It is ideal for calming racing thoughts and reconnecting with your breath and body.
How to Practice:
Find a quiet space where you can sit comfortably, either cross-legged on the floor or in a chair with your feet flat on the ground.
Close your eyes and begin breathing slowly through your nose.
As you inhale, mentally say “So.”
As you exhale, mentally say “Hum.”
Continue this rhythm for 5–10 minutes. Set a gentle timer or use a meditation app with a soft bell.
Tips:
Let the mantra align with your natural breath—no need to force the pace.
If thoughts arise, gently return your focus to the breath and the mantra.
You can place one hand on your heart or belly to enhance grounding.
📝 Afterward, take a few minutes to reflect in your journal. Ask:
How did I feel before and after?
Did anything shift within me?
This is a wonderful opportunity to engage in journaling for self-discovery.
Try pairing this mantra with a few minutes of breath awareness. Follow up with a reflection in your journal—here’s how to use journaling for self-discovery.
2. “Om Shanti Shanti Shanti” – Peace Peace Peace
Pronunciation: Aum Shahn-tee Shahn-tee Shahn-tee
This mantra invokes peace on three levels: physical, mental, and spiritual. It’s excellent when you’re feeling overwhelmed by external chaos or internal restlessness.
How to Practice:
Sit comfortably or lie down in a relaxed position.
Take a few deep breaths to settle your nervous system.
On a slow exhale, chant aloud or silently:
“Om… Shanti… Shanti… Shanti…”
Repeat the full mantra 7–21 times. You can use mala beads (108-count) if you want a deeper session.
Tips:
Chanting aloud can vibrate through your chest, creating a calming resonance.
Use this mantra as part of an evening wind-down routine or during meditation.
Visualize light radiating peace through your body, mind, and the world around you.
🌙 Try this before sleep or during transitions (like after work or before a tough conversation).
3. “I Am Safe, I Am Calm” – Affirmation-Based Mantra
This modern English mantra works beautifully for those who prefer affirmations over Sanskrit. It’s perfect in moments of anxiety or when you need reassurance and grounding.
How to Practice:
Find a quiet moment—whether seated, standing, or even walking slowly.
Place one or both hands over your heart.
Inhale deeply through the nose.
As you exhale, say aloud or silently:
“I am safe.”
“I am calm.”
Repeat the pair of affirmations 10–20 times, focusing on their meaning.
Tips:
Use a soft, kind tone with yourself—like you’re comforting a dear friend.
Write this mantra down in your journal three times a day for one week. Reflect on how you feel each time.
You can also record yourself saying it and play it back in the background as a daily reminder.
🌀 Affirmation mantras are excellent for creating new mental pathways. They’re simple but powerful tools for self-regulation and emotional empowerment.
Creating a Mantra Practice
To get the most out of your mantra for anxiety, consistency is key. Here are some ideas to help build your routine:
Morning Ritual: Begin the day with 5 minutes of mantra repetition and conscious breathing.
During Anxiety Episodes: Step away and chant silently or out loud to interrupt spiraling thoughts.
Evening Wind-Down: Pair with meditation, candlelight, or soft music to release the day’s stress.
For an added layer of healing, join our Soulful Balance Healing Group where others are walking a similar path of emotional and spiritual awakening.
The Spiritual Side of Mantras
Mantras aren’t just about mental wellness—they are also portals into the soul. When used with intention and consistency, they can:
Help release subconscious fears and limiting beliefs.
Deepen your connection with Spirit, Source, or your Higher Self.
Assist with energetic clearing, especially when combined with shadow work.
If you’re interested in exploring the more helpful meditations we invite you to dive deeper into our Insight Timer account where we offer powerful insights and tools.
Join the Journey
A mantra for anxiety is more than a calming phrase—it’s a spiritual lifeline. Whether you are just beginning or already have a meditation practice, mantras can meet you where you are. Try one (or all!) of the mantras shared above and observe how your mind, body, and soul respond.
With patience and practice, your mantra becomes a trusted companion on the path to inner peace.
References
Bernardi, L., Sleight, P., Bandinelli, G., et al. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: Comparative study. BMJ, 323(7327), 1446–1449.
University of Rochester Medical Center. (2023). Journaling and Meditation for Mental Health. Retrieved from https://www.urmc.rochester.edu
Goyal, M., Singh, S., Sibinga, E. M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
Greater Good Science Center. (2023). The Neuroscience of Mantra Meditation. UC Berkeley. Retrieved from https://greatergood.berkeley.edu
