Setting aside a few minutes each day for mindful breathing can make a big difference to your day.
Mindful breathing is an important way to establish a routine and become comfortable with the practice.
What’s important is practice. It’s a tool you can use to bring yourself back to the present in stressful situations, and who wouldn’t appreciate having such a valuable tool on hand for those times in the day when you need it.
The good news is that learning mindful breathing is straightforward, and it’s as easy as your next breath.
Before you read on, we thought you might like to download these three Mindfulness Exercises for free. Our science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees.
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What is Mindful Breathing?
Mindful Breathing is a simple practice available to all. Regularly engaging in this can help with benefits such as a reduction in stress, increased calmness, clarity, as well as the promotion of happiness.
Closely tied to deep breathing exercises, mindful breathing takes it a step further and links the benefits of deep breathing, with the process and techniques of mindfulness.
Relationship Between Mindfulness and Breathing
Coupling mindfulness and breathing techniques involve cultivating awareness of your experience in the present moment, living each moment as fully as possible.
On a physical plane, you may ask – how does this work?
The breath is the life force. Breathing gives us life; as we inhale, it brings oxygen to cells; when we exhale, we release waste products – carbon dioxide. Different types of breathing will affect our body; for example, rhythmic breathing balances the nervous system.
A Look at Mindful Breathing Meditation
Practicing mindful breathing is to focus attention on the breath gently. You begin noticing the breath coming in and going out, and at the same time, you are not trying to change your breathing in any way, and because of this, there are no expectations, it is merely aware of the breath moment to moment.
This form of meditation practice involves paying close attention to the present moment — especially our thoughts, sensations, and emotions, — whatever it is that’s happening.
Mindful breathing can give you a greater sense of control, increased self-awareness, a greater sense of calm, peace, happiness, and greater resilience for those who may be going through stressful times.
Providing Pain Relief
Alongside mindful breathing, a study published in the Annals of the New York Academy of Sciences (Zeidan & Vago, 2016) concluded that mindfulness meditation could be effective in reducing the level of pain intensity. It should be further researched as an alternative to opioids in people with chronic pain conditions like fibromyalgia, migraines, and lower back pain.
The Smith Center for Healing and the Arts, which provides cancer support, recommend mindful breathing for clients who are undergoing treatments at their facility. Their clients find that the benefits of Mindful Breathing Meditation can reduce symptoms as it relieves pain and has fewer side effects of chemotherapy, including less nausea, fatigue, anxiety, and increased immune system functioning.
You don’t have to be undergoing treatment to access the benefits of this form of meditation.
Reduction of Anxiety
The physical benefits of Mindful Breathing activate the parasympathetic nervous system, which is your body’s “rest and digest” system. When the parasympathetic nervous system is activated, your heart rate and blood pressure will lower, which can help reduce anxiety in the process.
Burnout is something we know all too well, and it’s common for adults to feel burnt out from their jobs. Mindful breathing can reduce burnout, cynicism, emotional exhaustion, and anxiety.
Decrease in Negative Thinking
Practicing mindful breathing can decrease negative automatic thoughts, which can be common in people with depression. Mindful breathing can make way for a better mood, according to a study published in Behaviour Research and Therapy (Feldman, Greeson, & Senville, 2010).
In the case study for Mindful Breathing for stress reduction, a study published in the Journal of Medical Internet Research (Roy, Druker, Hoge, & Brewer, 2020), it was discussed that there had been a rapid increase of interactive mindfulness apps designed for health and wellbeing. In contrast, little research has been published on developing frameworks for the design and evaluation of digital mindfulness facilitating technologies. They found that many existing digital mindfulness applications are purely software-based.
One study (Zhu, Hedman, Feng, Li, & Osika, 2017) was to test a new physical-digital mindfulness prototype that included the use of vapor and light. Results of the first phase showed that 22 of 25 participants (88%) claimed vapor and light could be effective ways of promoting mindful breathing and that the use of vapor could potentially support mindful breathing better than light (especially for mindfulness beginners).
The researchers concluded that the use of stress reduction tools should be customized and that the design work of mindfulness technology for stress reduction is a complex process.
Mindful Breathing Exercises
By using breathing techniques you gain an excellent way to control when you feel anxious or stressed.
For example, you can practice this first thing in the morning when you get up to relieve muscle stiffness, back tension, or clear clogged breathing passages.
A simple way of achieving this is, from a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last. You then hold your breath for just a few seconds in this standing position. Exhale slowly as you return to the original position, bending forward from the waist. Notice how you feel at the end of the exercise.
Another exercise you could try is belly breathing. This is achieved by placing one hand on your stomach and the other on your chest. Inhale, filling your belly with air, and pushing your hand out.
Allow your breath to fill your lungs, pushing your other hand out. Finally, slowly exhale. You also could choose to hold the inhalation for a specified count, such as four. The University of Michigan has examples of several other breathing techniques. You can find their information in the references section.
You can also link to our post with 22 Mindfulness Exercises, Techniques & Activities for Adults to further your learning.
10 Useful Scripts and Guides
There are many scripts available with articles giving online training. Here are the top eight useful scripts and guides to deepen your understanding.
1. A Mindful Breathing Script
Written for Whole Health for those suffering from pain, this script gives informative instruction and explains the process of what happens during the mindful breathing process.
2. Beginner’s Breathing Meditation: Free Relaxation Script
This free relaxation script gives guidance on how to relax by focussing on your breathing. It recommends keeping sessions brief to maintain concentration when first starting.
3. Mindful Breathing Meditation
This meditation is adapted from Thich Nhat Hanh, “A Short Teaching on Mindfulness Breathing” and recommends daily practice for 5-10 minutes at regular times as well as using throughout the day, in stressful situations and emergencies.
The anchor points used for this are to put the word “breathe:” in prominent areas, e.g., mirrors, kitchen cabinet, the dashboard of your car to remind you to breathe mindfully and deeply if only for a moment or two.
4. Mindful Breathing – A way to build resilience to stress, anxiety, and anger
This meditation links to a guided meditation from UCLA MARC’s website where you can listen while in a comfortable position sitting on a chair or floor.
5. A 3-Minute Breathing Space
This short exercise is the ideal way to include mindfulness in your busy day. The exercise explains how to use a timer at various points of the day to create the structure for mindful breathing.
6. Anchor Breathing
Anchor Breathing is a guided meditation script, teaching you how to use breathing as a way to anchor your thoughts in the present.
7. Mindful Breathing – Get self-help
The primary goal of this meditation is to describe mindful breathing as merely a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them.
8. The Mindfulness of Breathing: Short Lead-through by Kamalashila (1995)
This script is a short 20-minute lead-through of the traditional meditation known as ‘The Mindfulness of Breathing.’ Taught by Kamalashila for the last 20 years, this is one of the bases of any Buddhist practice – an essential complement to the ‘Metta Bhavana’ (development of loving-kindness.) Other meditations are also featured on the site.
9. Breathing Together
10. Breath Awareness
Breath Awareness provides a six-step guide teaching participants how to become aware of their breath.
5 Best YouTube Videos
As you learn more about this effective form of meditation, you may prefer to listen to them as a guided meditation. Here are the top 5 best Youtube videos:
1. Mindful Breathing Exercise
2. Kids Meditation – Square Breathing
3. Mindful Breathing/Mindfulness Meditation
4. Relax and Breathe: Do Nothing for 10 Minutes
5. 3 Minutes Peaceful Breaths: Mindful Breathing for Anxiety in Kids I Calmer classrooms.
Exercises and Activities for Students
PositivePsychology.com has 25 fun Mindfulness activities for children and teens with mindful breathing being a staple of practicing mindfulness.
Mindful Breathing Activity for Kids by teachstarter encourages children to follow the lines in time with the breath.
Kids Meditation demonstrates how to do five finger breathing.
MyLife has a Kids meditation-counting cartoon with underwater scenery using a cool octopus.
The Happiness India Project (Sandip Roy) incorporated these 7 Mindfulness Steps to Start Practicing with their easy guide.
All you have to do is find a comfortable and quiet place, set the timer on your phone for five minutes and:
Step 1 – Take a deep breath and relax, with your eyes open or closed.
Step 2 – Close your eyes and drop all your concerns now, like setting down a heavy bag.
Step 3 – Now focus on your breath. Bring your full awareness to the sensation of your breathing.
Step 4 – Start counting your breaths softly — count from one to ten, and then start over.
Step 5 – Get more and more absorbed in your breathing.
Step 6 – Now, bring your attention to the presence of the thoughts that are moving through your mind. Take notice of them, gently bring back your focus to your breath. This is the most critical step of practicing mindfulness meditation.
Step 7 – Feel a growing sense of peacefulness within as you keep settling into the breath with more focus, you may bring the meditation to an end by opening your eyes, stretching out your hands and getting up.
A Take-Home Message
Mindfulness breathing may incorporate different components such as time and visual cues, but all information is based on the same basic method.
After practicing these techniques, you should be able to notice positive benefits that will enhance your life.
The benefits are too good to pass up, and by setting aside only five minutes of your day learning how to control your breathing, will help you feel relaxed and calmer, which is an asset not just to yourself but to those around you.
The overwhelming rewards from doing these exercises will benefit you physically and mentally. Holistically, yes, you will feel different, more relaxed, happy, and calm. Remember, there is no right or wrong when doing this; it’s just breathing!
Thanks for reading, and good luck on your journey towards becoming happier, healthier, and peaceful.
We hope you enjoyed reading this article. Don’t forget to download our three Mindfulness Exercises for free.
If you wish to learn more, Mindfulness X© is our 8-module mindfulness training package for practitioners, which contains all the materials you’ll need to not only enhance your mindfulness skills but also learn how to deliver a science-based mindfulness training to your clients, students, or employees.
- Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour research and therapy, 48(10), 1002-1011.
- Michigan Medicine (2018, June 28). Stress Management: Breathing exercises for relaxation [Web log post]. The University of Michigan. Retrieved June 17, 2020, from https://www.uofmhealth.org/health-library/uz2255
- Roy A, Druker S, Hoge E.A., & Brewer J.A. (2020) Physician Anxiety and Burnout: Symptom Correlates and a Prospective Pilot Study of App-Delivered Mindfulness Training
JMIR Mhealth Uhealth
- Thich Nhat Hanh, “A Short Teaching on Mindfulness Breathing” Accessed 14.6.2020 https://smithcenter.org/wp-content/uploads/files/downloads/mindful-breathing-meditation.pdf
- Zeidan, F., & Vago, D. (2016). Mindfulness meditation-based pain relief: a mechanistic account. Annals of the New York Academy of Sciences, 1373(1), 114.
- Zhu, B., Hedman, A., Feng, S., Li, H., & Osika, W. (2017). Designing, prototyping, and evaluating digital mindfulness applications: a case study of mindful breathing for stress reduction. Journal of medical Internet research, 19(6), e197