Mindfulness Breathing Exercises

Mindfulness breathing exercises have many benefits in regards to your mental and physical health. From relieving stress and anxiety, to regaining your daily energy.

‍

Just how you would exercise a muscle in the gym, you can also exercise your lungs through mindfulness breathing. You can do these exercises anytime and anywhere.

‍

What is Mindfulness? 

Mindfulness is, in essence, the practice of being present. You tune into your raw thoughts, feelings, and even physical sensations. You can achieve mindfulness in small moments throughout the day, or in more dedicated meditation sessions.

‍

For many, focusing on the present moment and how they are right then and there helps pull them out of negative thought spirals. Some people start the day with intentional mindfulness to get them started on the right foot. 

mindfulness is the practice of being present.

How to Be Mindful

Applying the right mindfulness techniques can help with chronic depression, anxiety, pain, and more. Focusing on pulling your thoughts together in order to relieve daily stress is one way to be mindful. Many access mindfulness by releasing muscle tension or doing breathing practices.

‍

Unexpected things happen in your life, and when you have a lot of worries on your plate, you can often find yourself panicking and overly fearful of the days ahead. Mindfulness is there to help you recollect yourself in these times. More often than not, the best way to do so is by co​​ntrolled breathing.

How Mindfulness and Breathing are Connected

Mindfulness and breathing exercises go hand in hand. Alongside mindful stretching, practicing intentional breathing is the best way to incorporate mindfulness into your daily life. 

‍

When you do a mindfulness breathing exercise, you are opening your lungs in a meditative and relaxing way. Once you have decided to take those breaths and ease your mind, you have activated an essential mindfulness practice. 

‍

The science behind this has to do with the oxygen you bring in when you take deep breaths. The more oxygen in your lungs, the better you feel. That's why spending time in nature with trees is good as well. While breathing is already automatic, practicing mindful breathing habitually can eventually make these deep, relaxing breaths automatic. too.

What Can Breathing Exercises Help With?

Your diaphragm is the muscle below your lungs responsible for respiration. It allows your lungs to expand and contract in order to take in and release air. Training your diaphragm on a daily basis to open your lungs as much as possible should be a daily routine for anyone dealing with stress, energy, or sleep issues. 

‍

Mindful breathing, if done consistently, can have positive impacts on your mental and physical well being—from being less anxious and stressed, to feeling more energized and motivated.

mindfulness breathing exercises help reduce stress, increase energy, and improve sleep

Stress

It's been proven that mindful breathing exercises remove stress and anxiety. Replacing carbon dioxide in your lungs with extra oxygen helps lower stress. It also lowers your blood pressure, which plays a big part in reducing stressful feelings. Practicing these exercises can also help reset and re-engage your nervous system, which controls the body's involuntary functions. 

‍

Related Article: The Polyvagal Theory Ladder

Energy

If you have a lot of tasks on your to-do list, but little energy to follow through, breathing exercises can help. Getting extra oxygen to your lungs can not only help you regain stamina, but your focus, too. 

Sleep

​​Sadly, difficulty falling asleep and getting the right amount of it is very common, but mindful breathing exercises can help you get a good night's sleep. Connecting your mind with your body right before you go to bed, is an incredible way to wind down after a long day.

‍

Related Article: Sleep Disorders

‍

In addition to helping with a lot of every-day issues, mindfulness is a powerful tool in helping with more serious mental health issues. At Sequoia, we use mindfulness in a lot of our programming, including mindfulness based cognitive therapy, dialectical behavioral therapy, and somatic experiencing. Learn more about how we can help you with your mental health wellness.

Three Powerful Mindful Breathing Exercises

Now that you know what mindfulness breathing is and what it can do, here are three exercises that you can do at any time, and at any place. It is important to stay consistent with these exercises. While they only take a couple of minutes, doing them consistently and purposefully is crucial.

Box Breathing—Best For Stress

The reason for the name “box” has to do with the square pattern that the exercise follows. You want to make sure you maintain good posture throughout the process.

‍

  • Step 1: Breathe in for four seconds
  • Step 2: Hold your breath for four seconds
  • Step 3: Breathe out for four seconds
  • Step 4: Repeat 1-3 times

‍

Box breathing is usually for calming down anxiety. Taking as short as five minutes to regain mindfulness with box breathing can turn around your thoughts and emotions.

box breathing is best for stress

Bellows Breath—Best For Energy

The Bhastrika Pranayama (Bellows Breath) exercise is one of the best when it comes to increasing energy. While doing it, make sure you are sitting down and have your back straight.

‍

  • Step 1: Inhale rapidly through your nose until you are full of air
  • Step 2: Exhale rapidly through your nose (your inhales and exhales should be the same length)
  • Step 3: Repeat the process for one minute

‍

The optimal time to do this exercise is before you tackle any big and tedious task, like an intense workout, or writing a large essay for school. 

Bellows Breath is best for increased energy

Buteyko Breathing—Best For Sleep

Buteyko Breathing is one of the best known exercises for sleep, and it can even help with asthma. Make sure you are relaxed, and sitting upright. 

‍

  • Step 1: Exhale and hold your breath
  • Step 2: Plug your nose with your fingers
  • Step 3: Hold your breath until you feel the need to breathe
  • Step 4: Inhale after, and breathe normally for 10 seconds
  • Step 5: Repeat the process multiple times

‍

Doing this exercise right before you get to bed can help you fall asleep faster, making you more tired and ready for a good night's rest.

buteyko breathing is best for improved sleep

Find Peace at Sequoia Behavioral Health

Mindfulness and grounding are a crucial part to most healing journeys. At Sequoia, we incorporate these mindfulness breathing exercises into our inclusive and integrative programming. Both our inpatient center and outpatient center include meditation rooms for these practices.

‍Call us today to get started on your mental wellness journey. After an initial conversation, we’ll make sure you’re enrolled in the best program for your struggles. Our staff will help you get set on the right path—during and after your time here.