11 Mental Health Exercises to Boost Brain Health and Well-being

Just as physical exercise strengthens the body, mental health exercises can strengthen the mind. These evidence-based practices support emotional regulation, reduce stress, and promote overall brain health through the principle of neuroplasticity, the brain's remarkable ability to form new neural connections throughout life.

Consistent mental health practices can create lasting positive changes. Here are 11 exercises worth incorporating into daily life to build what researchers increasingly call "emotional fitness."

Understanding Emotional Fitness and Brain Health

Research published in The Lancet Psychiatry found that people who exercise regularly report significantly fewer poor mental health days compared to those who don't. But mental exercise extends beyond physical activity to include practices that directly engage the brain's emotional and cognitive systems.

Emotional fitness represents the capacity to strengthen emotional resilience, regulate mood, and adapt to challenges through intentional practices, much like physical fitness builds strength through consistent training. Just as muscles grow stronger with exercise, neural pathways supporting emotional regulation can be strengthened through specific interventions.

Regular mental health exercises can:

• Reduce symptoms of anxiety and depression
• Improve emotional regulation and stress resilience
• Enhance focus and cognitive function
• Support better sleep quality
• Build long-term psychological well-being

Understanding neuroplasticity provides the foundation for why these exercises work. The brain continuously adapts based on experience and practice.

1. Deep Breathing Exercises

Controlled breathing activates the parasympathetic nervous system, shifting the body from stress mode into a calmer state. This simple practice can be done anywhere, anytime, making it an accessible tool for immediate stress relief.

How to practice:

• 4-7-8 technique: Inhale for 4 counts, hold for 7 counts, exhale for 8 counts
• Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, repeat
• Practice for 5-10 minutes when feeling stressed or anxious

The Samphire App offers guided breathwork exercises personalized to individual needs and cycle phases, supporting emotional regulation throughout hormonal transitions.

2. Gratitude Journaling

Writing down things to be grateful for shifts attention toward positive aspects of life. Research shows gratitude practices can increase happiness and reduce depression symptoms over time by creating new neural pathways associated with positive emotion.

Getting started:

• Each day, write three specific things to be grateful for
• Be detailed rather than generic ("the supportive conversation with a friend" rather than "friends")
• Review past entries when feeling low
• Consistency matters more than length

Studies have documented that regular gratitude practice improves mood, sleep quality, and overall life satisfaction.

3. Progressive Muscle Relaxation

This technique involves systematically tensing and releasing muscle groups, promoting physical relaxation that extends to mental calm. The practice helps develop awareness of the body's stress responses.

The practice:

• Start with the feet, tensing muscles for 5 seconds, then releasing for 30 seconds
• Work upward through calves, thighs, abdomen, chest, arms, and face
• Notice the contrast between tension and relaxation
• Practice for 10-15 minutes before bed or during stressful periods

Progressive muscle relaxation is particularly helpful for managing stress and can support sleep quality, especially important during hormonal transitions when stress affects the entire body.

4. Mindfulness Meditation

Mindfulness trains attention to stay present rather than dwelling on the past or worrying about the future. Regular practice strengthens the brain's ability to regulate attention and emotions, building emotional fitness over time.

Simple approach:

• Set a timer for 5-10 minutes
• Focus on breathing
• When the mind wanders (it will), gently return attention to breathing
• That's the entire practice of noticing and returning

Research published in JAMA Internal Medicine found that mindfulness meditation programs show moderate evidence of improving anxiety, depression, and pain. Brain imaging studies demonstrate that consistent meditation practice increases gray matter density in regions associated with emotional regulation.

The Samphire App provides over 80 personalized meditation practices designed to support emotional well-being, with content tailored to specific symptoms and cycle phases.

5. Physical Exercise

The connection between physical activity and mental health is well-established. Exercise releases endorphins, reduces inflammation, and promotes neuroplasticity in brain regions affected by mood disorders.

Best approaches for mental health:

• Aerobic exercise (walking, running, swimming, cycling) shows strong mental health benefits
• Aim for 150 minutes per week of moderate activity
• Outdoor exercise provides additional benefits through nature exposure
• Consistency matters more than intensity

6. Cognitive Reframing

This technique involves identifying negative thought patterns and consciously shifting to more balanced perspectives. It's a core skill in cognitive-behavioral therapy and helps build emotional flexibility.

How to practice:

• Notice negative thoughts as they arise
• Ask: Is this thought accurate? What evidence supports or contradicts it?
• Consider: What would I tell a friend in this situation?
• Develop a more balanced perspective.

Cognitive reframing doesn't mean forcing positivity; it means examining thoughts critically and adjusting those that are distorted or unhelpful. This practice strengthens the prefrontal cortex's ability to regulate emotional responses.

7. Social Connection Activities

The brain is wired for social connection. Meaningful relationships activate reward pathways and provide emotional support during difficult times, contributing significantly to emotional fitness.

Ways to strengthen connections:

• Schedule regular check-ins with friends or family
• Join groups based on shared interests
• Practice active listening in conversations
• Express appreciation to people who matter

Research demonstrates that social connection affects brain regions involved in reward processing and stress regulation. Even brief positive interactions can boost mood and reduce feelings of isolation.

8. Nature Exposure

Spending time in natural environments reduces cortisol levels, lowers blood pressure, and improves mood. This practice, sometimes called "forest bathing" or ecotherapy, requires nothing more than being outdoors.

Making it work:

• Aim for at least 20 minutes in nature several times per week
• Minimize phone use to fully engage with surroundings
• Engage senses by noticing sights, sounds, and smells
• Even urban parks provide mental health benefits

9. Creative Expression

Engaging in creative activities provides an outlet for emotions and can induce flow states that reduce anxiety and depression. Creative expression supports emotional processing and regulation.

Options to explore:

• Art-making (drawing, painting, crafting) without worrying about skill level
• Writing, whether journaling, poetry, or fiction
• Music through playing instruments, singing, or mindful listening
• Movement through dance or expressive movement

The goal is expression, not perfection. Creative activities engage multiple brain regions simultaneously, promoting neural connectivity and emotional processing.

10. Sleep Hygiene Practices

Quality sleep is foundational to mental health and emotional fitness. Poor sleep worsens mood, impairs cognitive function, and reduces stress resilience.

Key practices:

• Maintain consistent sleep and wake times (even on weekends)
• Create a relaxing pre-sleep routine
• Keep the bedroom dark, cool, and quiet
• Avoid screens for 1-2 hours before bed
• Limit caffeine after early afternoon and alcohol in the evening

Sleep difficulties often accompany hormonal changes, making sleep hygiene especially important during perimenopause and other transitions. Research confirms that improving sleep quality significantly impacts mood regulation and emotional resilience.

11. Brain-Based Approaches and Neuroplasticity Training

Engaging the brain in new ways promotes neuroplasticity, supporting cognitive health and emotional flexibility. Brain-based approaches directly target neural circuits involved in mood regulation.

Neuroplasticity-boosting activities:

• Learn something new (language, instrument, skill)
• Challenge the brain with puzzles or strategic games
• Break routines to engage attention differently
• Practice activities requiring coordination and focus

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These technologies work by boosting neuroplasticity in the motor cortex and dorsolateral prefrontal cortex, brain regions involved in mood regulation and executive function. Learn more about how neurostimulation devices work and the science behind this approach.

Building a Mental Health Exercise Routine

Like physical fitness, emotional fitness benefits from consistent practice rather than sporadic, intense efforts.

Tips for building sustainable habits:

• Start small with one or two exercises
• Attach new practices to existing routines (breathing after morning coffee, gratitude before bed)
• Track progress to notice benefits over time
• Be patient, neuroplastic changes take weeks to months
• Adjust based on what works for individual needs and preferences

The Samphire App helps track patterns in mood and well-being, making it easier to see connections between practices and mental health over time. The app personalizes suggested symptoms to track based on health history and recommends practices tailored to specific needs.

When Professional Support Is Needed

Mental health exercises are valuable tools, but they're not replacements for professional treatment when needed. Seek support from a mental health professional if:

• Symptoms significantly impact daily functioning
• Experiencing thoughts of self-harm or suicide
• Exercises aren't providing relief after consistent practice
• Wanting guidance on building an effective routine
• Symptoms worsen despite self-care efforts

If in crisis, contact a mental health helpline or go to the nearest emergency room immediately.