Woman seated in a natural setting, engaged in mindfulness breathing exercises.

Mindfulness Breathing Exercises: A Calming Guide for All

by | Dec 19, 2023 | Blog

The ultimate stress-reliever resides within you – your breath. Breathwork, once considered niche, is now scientifically validated and surging in popularity for good reason. This simple act of harnessing your inhales and exhales proves remarkably effective for managing stress, anxiety, and emotional well-being— for all ages.

Let’s dive in.

Benefits of Mindfulness Breathing Exercises

Deep breathing is a cornerstone of somatic healing, a therapeutic approach bridging the gap between mind and body. It addresses stored tension, stress, and trauma, unlocking your body’s built-in relaxation response. Grounding is a fundamental well-being practice that aims to connect with the present moment by tuning into your body’s sensations. Mindful breathing acts as your anchor amid the noise of thoughts and emotions—a powerful tool to acknowledge and embrace your experiences, empowering you to navigate challenges confidently. Every breath is a chance to center yourself, building stability and resilience in life’s ups and downs. As you master these skills, they become a valuable asset, especially when feeling activated or emotionally charged. It’s a straightforward yet impactful practice for improving your overall mental health.

Breath Patterns for Mindfulness

Set the stage for your practice by creating a calming and inviting space. Find a position that suits you, and if it feels comfortable to do so, close your eyes. With each mindful breath, let your nervous system find balance. Allow your breath to flow deep into your belly, reaching a comfortable depth without force. Notice your breath— in through your nose and out through your mouth.

  • Triangle Breathing: Inhale for three counts, hold for three counts, exhale for three counts.
  • Square Breathing: Inhale for four counts, hold for four counts, exhale for four counts.
  • Star Breathing: Breathe in and out following the star’s points for five cycles.
  • Infinity Breathing (also known as Lazy Eight): Inhale as you trace the left side, exhale as you trace the right side of the figure-eight.


Practice these breathing exercises regularly to experience the calming benefits for your mind and body. With practice, this tool becomes a fortified resource you can access confidently. Explore further with our printable resource: the Mindfulness Breathing Exercise PDF.


The Science of Mindful Breathwork

We will look into some clinical research around the benefits of breathwork. First, let’s explore the power of daily deep breathing exercises (DBE) studied in a workspace setting. This study looks beyond stress relief and into the impact on both body and mind. The simplicity and effectiveness of DBE make it a potential game-changer linked to lower blood pressure, reduced stress, and improved stress coping. The study suggests that integrating DBE into a routine could boost acceptance and adherence due to its simplicity and accessibility, showcasing its role as an easily accessible healthcare tool.

Explore the promising role of DBE in stress reduction through this study: Daily Deep Breathing Exercises Study.

In a University of Arizona study, mindfulness breathing techniques stood out as superior and immediate stress-relief techniques compared to conventional cognitive stress-management strategies. Despite similar participant ratings, mindfulness breathing techniques showed lasting effects on stress, mood, and conscientiousness, persisting even three months later.

Additionally, explore the positive effects of diaphragmatic breathing on attention and stress in adults in this study: Diaphragmatic Breathing Study. The findings suggest the potential of diaphragmatic breathing to enhance cognitive performance and alleviate negative consequences of stress, highlighting its value for supporting overall function and health.

In this randomized controlled trial, Yogic Breathing Workshop Study, explores the positive impact of yogic breathing on well-being and cardiac metrics of stress. This study compares two distinct psychosocial stress-management workshops, examining a range of benefits such as perceived stress, sleep, social connectedness, distress, anxiety, depression, conscientiousness, self-esteem, and life satisfaction. Notably, both groups demonstrated improvements in heart rate measures of stress reactivity.


These studies provide a glimpse of breathwork’s valuable impact. It’s a cost-free tool, always with you, and through regular practice, readily available to enhance your well-being.

Elevate Your Well-being:

Breathwork is just the beginning. Dive into a world of transformative possibilities with our expert behavioral health team. We’re not just practitioners; we’re believers in the power of personalized care. Ready for a change? Contact us, connect with a provider, and embark on your journey to a more balanced and vibrant life.