Mindful Money Practices: Simple Ways to Slow Down, Soothe Your Nervous System, and Spend with Intention

ByBeyond Finance Team

When we feel stress (and when our time, energy, and patience are low), our financial choices often tilt towards impulse. Mindfulness won’t make hard feelings evaporate, but it can lower their impact and help you act on your values instead of your urges.

Our own Chief Financial Wellness Advisor, Dr. Erika Rasure — with the help of our financial therapist, Nathan Astle — shares some simple, research-backed practices to use before you tap “Buy Now,” step into the grocery store, or start a tough money conversation.

Why Mindfulness Matters for Money

“Money is an inside job,” says Dr. Rasure. “The way we take care of ourselves from the inside out” shapes the choices we make day-to-day — especially when emotions run hot.

The goal isn’t to go numb. As Astle puts it, “The goal is to decrease the intensity and decrease the distraction that those things might have caused.” When you’re steadier, you’re less likely to abandon your plan at the register or doom-scroll into late-night cart additions.

The 5–4–3–2–1 Grounding Reset (also Called “The 5 Senses Excercise”)

Dr. Rasure admits she wasn’t always sold on this one: “I was not a believer in the 5, 4, 3, 2, 1. The first time I did it, I was like, ‘Oh, OK — I kind of like this,’ and I’ve grown to love it because of its simplicity.”

How it works (anywhere, quietly or out loud):

  1. Name 5 things you see.
  2. Name 4 colors you see.
  3. Name 3 things you hear.
  4. Name 2 things you can smell or taste.
  5. Touch 1 texture and describe what it feels like.

Dr. Rasure says that this exercise “helps us ground into the present and helps us refocus to the internal. Imagine doing 5–4–3–2–1 before you got online to do some Amazon shopping. It can make a huge difference.” 

Try it: Do a 30-second 5–4–3–2–1 in your car before making a purchase or going shopping. Notice how your body feels after compared to the start, and take note of if your spending pattern changed. It’s OK if it didn’t — keep at it and see if it does.

Breathwork That Actually Helps (and Feels Natural)

“I’m a big believer in making sure that you are trying to do some sort of intentional breathing every single day,” says Dr. Rasure. Pick one these that speaks to you.

1) Candle Breathing (for worry & rumination)

Visualize a lit candle representing what’s weighing on you — credit worries, a tough call, a bill.

Dr. Rasure instructs: “Take a really big deep breath and blow out that candle, effectively extinguishing whatever’s on your mind. I’m a visual person, so blowing it out feels really good to me.” 

Do it for ~5 minutes once or twice a day when worries are sticky. (And yes, some problems are “trick candles.” Blow again!)

2) Alternate Nostril Breathing (for tension & focus)

Gently close one nostril, inhale through the other, switch, exhale; repeat, moving the breath like a “candy cane” path through the chest.

Dr. Rasure says, “This one is great at helping stress and anxiety. It can be very invigorating and very, very relaxing.” Work only within your body’s limits. Five to seven calm seconds per inhale is plenty—comfort over perfection.

3) The Let-Go Breath (for built-up pressure)

You might even do this instinctively. Dr. Rasure instructs: “Take a big inhale, and as you let go with that big audible breath out, relax your shoulders and release the tension in your jaw.”

Use it as a cue: if you catch yourself sighing, take 3–5 intentional ‘let-go’ breaths.

“These should enhance your life instead of take something away,” says Dr. Rasure. “It shouldn’t feel like a chore.” 

Body Scan: Notice, Then Nurture

Before a spend, a bill review, or a money conversation, do a quick scan: crown to toes, simply notice tension; then imagine a warm light rising from feet to head, softening each tight spot. 

Astle explains, “By staying present in our bodies, you are being intentional and it’s in intentionality that we make better financial decisions.”

This is about getting back in the driver’s seat — not white-knuckling through.

Mindful Movement Counts, Too

Dr. Rasure says to “move your body (within your physical limits). Chair yoga, gentle stretching, swimming — find something that you enjoy doing.” 

Small, doable movement lowers stress load, which lowers impulse spend risk. It’s not about mileage; it’s about mood regulation.

Make It Yours (Not a To-Do List)

Dr. Rasure encourages people to “find a set of mindfulness practices that absolutely nourish your soul. Some of these might resonate, some might not, and that is OK.” 

Start tiny. One breath practice and one grounding tool is enough.

Try This “Money Moment” Routine (3 Minutes)

Before you spend, click, or talk money:

1. Let-Go Breath ×3

According to Dr. Erika, you should “feel free to relax your shoulders and release the tension in your jaw.”

2. 5–4–3–2–1 (20–30 seconds)

Astle says that 5-4-3-2-1 can “help us ground into the present before online shopping or the grocery store.”

3. Name Your State (quietly to yourself)


“I’m anxious and overwhelmed.” (Optional: look up a feelings wheel later for sharper words.)

4. One intentional Choice


“I’ll stick to my list.” / “I’ll wait 24 hours.” / “I’ll revisit this after dinner.”

Dr. Rasure says, “It’s time to take care of you and be intentional about it.” 

    A Weeklong Experiment (A Homework-Style Prompt)

    Astle suggests picking one upcoming financial action (groceries, a bill, a purchase you’ve been eyeing), and before you take that action:

    • Do either Candle Breathing (2 minutes) or 5–4–3–2–1 (30 seconds).
    • Afterward, jot one sentence: What felt different about my emotions or behavior?

    Astle says you should “practice at least one of these things beforehand and see if it changes the emotional experience and the behavior. I promise you, you will feel different.” 

    Final Word

    Finally, Dr. Rasure insists, “You have to take care of yourself from the inside out. It’s the old oxygen mask analogy. You have to put yours on first and be intentional about it.” 

    Start with one breath. One grounding check-in. One calmer choice. Those little moments compound, on your balance sheet and in your well-being.