How to Use Yoga & Mindfulness to Calm Intrusive Thoughts

We’ve all been there. One moment, everything’s peaceful, and the next, a wave of intrusive thoughts rushes in, completely out of nowhere. You know the ones: the “What if” thoughts, the worst-case scenarios, the worries that spiral. They can hijack your mind and leave you feeling off-balance, unsettled, and disconnected.

As someone who teaches yoga and mindfulness, I can tell you this: you’re not alone. I’m right here with you. These things don’t just affect students or clients—they affect me, too. I battle with them, just like you. So, let’s talk about how we can use yoga and mindfulness together to stop those intrusive thoughts, and find a little peace in the midst of it all.

1. Get Out of Your Head by Getting Into Your Body

The first step in breaking the grip of intrusive thoughts is to physically shift your attention. When the mind races, we often forget that we have a body. We get stuck in the mental loop, spiraling further away from the present moment. But the beauty of yoga and mindfulness is that they bring us back to the here and now—where we’re grounded and safe.

A simple way to start is by doing a few minutes of mindful movement. You don’t need a full hour-long practice (unless that’s your thing). Just a few simple stretches or yoga poses like Child’s Pose or Mountain Pose can help. Focus on the sensation of your body in the space, your hands on the mat, the earth beneath you. Feel the connection to the ground beneath you, as if the earth is supporting you, reminding you that right now, you’re okay.

Tip: Try a standing pose like Warrior II. As you spread your arms wide, notice the feeling of strength in your body. Feel your feet rooted into the earth, and take deep, slow breaths. It’s hard for intrusive thoughts to linger when your body feels powerful and rooted.

2. Focus on Your Breath

When those thoughts start to take over, the simplest thing you can do is return to your breath. In through the nose, out through the mouth. Slow it down, count your inhales and exhales.

Why does this work? Because your breath is always with you. It’s your anchor. Intrusive thoughts thrive when we’re caught in the future, worrying about something that hasn’t even happened yet. But when we focus on the breath, we’re brought back to the present, to the only moment that truly exists.

In yoga, we call this pranayama, or the control of breath. In mindfulness, it’s about noticing the rise and fall of each breath without judgment. I encourage you to try box breathing:

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Pause for 4 counts

• Repeat for a minute or two

This simple practice can be so grounding. It helps calm the nervous system, slows your heart rate, and creates space between you and your thoughts.

3. Feel the Air on Your Skin

Sometimes, when we’re overwhelmed, we need a more immediate way to ground ourselves. One of my favorite mindfulness techniques is to stop and feel the sensations around me. The air on your skin. The feeling of your feet on the ground. The texture of an object in your hand.

When we’re caught in the whirlwind of thoughts, we often forget the simple beauty of the present moment. Taking a second to feel the wind or sunlight on your skin can bring you back to the here and now. Notice the cool breeze or warmth, and let that feeling remind you that you’re connected to something bigger than the thoughts in your head.

Even in the middle of a busy day, you can find these small moments to reset. It might be as simple as noticing the way the sun hits the leaves outside or the sensation of your feet walking on the earth. This mindfulness practice can stop intrusive thoughts in their tracks and remind you that your body is alive and present.

4. Check in with Your Heartbeat

One of my favorite ways to shift away from intrusive thoughts is to check in with my heartbeat. When thoughts are spinning out of control, I place my hand on my chest and feel my heart beating.

Your heartbeat is a reminder that you’re alive. You’re here. You’re present. This simple act of noticing the rhythm of your heart can help bring you out of the chaos of the mind and back into the calm of your body.

Try this next time you feel your thoughts racing: pause for a moment, place your hand on your chest, and just feel the steady beat of your heart. Let it be a reminder that you are safe, right here, right now.

5. Practice Self-Compassion

When I’m in the midst of intrusive thoughts, it’s easy to get frustrated or feel like I’m “failing” at meditation or mindfulness. But one thing I’ve learned is that self-compassion is key. The more we judge ourselves for having intrusive thoughts, the more power we give them. Instead, I encourage you to be gentle with yourself.

You are human. Your mind will wander, and you will have moments when those thoughts take over. But they don’t define you. Just because a thought arises doesn’t mean it’s true or that you have to hold onto it. It’s just a thought.

When I’m teaching, I remind my students to let go of the idea of “perfection” in their practice. It’s not about getting it all right or controlling every thought—it’s about creating space for yourself, exactly as you are. When intrusive thoughts come up, don’t fight them. Acknowledge them, let them float by, and return to your breath, your body, and your heartbeat.

6. Remember, You’re Not Alone

The most important thing I want to leave you with is this: you’re not in this alone. Intrusive thoughts are something that I—and so many of us—battle every day. So many of my students have shared their struggles with me, and I share mine right back. Yoga and mindfulness don’t make the thoughts go away—they just help us deal with them in a healthier, more grounded way.

So, I invite you to join me in this journey. Take a moment for yourself today, even if it’s just a few breaths or a short stretch. We can face these intrusive thoughts together, one mindful moment at a time.

Final Thought

You are enough. Your thoughts, no matter how loud or overwhelming, do not define you. Yoga and mindfulness aren’t about making everything perfect—they’re about creating space for yourself, just as you are. So, when those intrusive thoughts pop up, take a deep breath, feel the air on your skin, and remember that you have the power to come back to the present moment.

I’m right there with you, every step of the way.

Namaste,

Kristin