The Benefits of Mindful Breathing

Mindful breathing is a conscious exercise; one in which we purposefully carve out some time (even 5 minutes) to pay attention to our breathing. The basics include:

  • Pick a quiet location, free of distraction.
  • Close your eyes and turn your attention inward to your breathing.
  • Slow your breaths; inhale through the nose, expanding your belly. Exhale slowly.
  • If your attention shifts from breathing, that is okay. Gently encourage it back to the simple act of breathing – in and out.

The benefits of mindful breathing include:

  • It inhibits anxiety, decreasing stress and worry.
  • It distracts us from the things we can’t control and reminds us that we are capable of facing challenges.
  • It helps to still ruminating thoughts.
  • It slows the heart rate, decreasing pain and the body’s stress response.
  • It helps us to recognize calm.
  • It helps us to feel more centered and increases our self-control.
  • It inhibits anger; allowing our rational brain some space.
  • It helps the brain to focus.

When we practice mindful breathing on a daily basis – this can become a lovely anchor activity – we are proactively working with our comfort system to feel grounded and secure. In order to get started, it may help to listen to a guided mindful breathing exercise such as this one from Anxiety Canada: https://www.anxietycanada.com/articles/mindfulness-mindful-breathing/

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Photo credit: https://unsplash.com/@korpa

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