Bringing Mindfulness to the Breath: 3 Breathing Techniques To Try

Mindful breathing is a type of meditation practice that’s simple, yet powerful.

People usually breathe without having to think about it. The body does it on its own. Like eating, it’s a necessary part of survival. But your state of mind — and your stress levels — can affect the quality of your breathing.

That’s where mindful breathing comes in. Read on to discover how bringing mindfulness to your breath can help you relax.

What Is Mindful Breathing?

Mindful breathing involves becoming aware of your breathing and controlling it to attain a specific state. Some people use mindful breathing to calm anxiety while others breathe mindfully in other ways to feel energized.

The best part about mindful breathing is that it’s easily accessible to anyone. Whether you follow a guided breath meditation or sit down for a moment to do it on your own, you can use mindful breathing wherever you are.

Bringing mindfulness to the breath can have several benefits. For one, it can help you calm down and focus during moments of stress. But studies have also shown that mindful breathing can help mitigate negative thinking and depression.

3 Breathing Techniques To Help You Relax

Try the following breathing techniques the next time you’re feeling anxious or stressed — or if you’re struggling to fall asleep.

1. Simple Zen Breathing

Bringing mindfulness to your breath can be simple. If you’re new to mindful breathing, try this simple technique:

1. Find a comfortable place to sit or lie down. Close your eyes.
2. Bring attention to your breath. Notice how you’re inhaling and exhaling.
3. Start slowing down your breath: first, inhale slowly on the count of four. Then, exhale slowly on the count of four.
4. Visualize your breath going in and out of your chest. If it helps, place a hand on your stomach or chest to feel your breath.
5. Repeat for as long as desired or needed.

2. Paused Breathing

If you want to take relaxation to the next level, you can try paused breathing.

Follow the same steps as you did in the previous technique. However, instead of exhaling right away, hold your breath in for 2 to 4 seconds before you exhale.

3. Tummo Breathing

Tummo translates to “inner fire”. It’s a mindful breathing technique developed by Tibetan Buddhist monks. This type of mindful breathing can help you with stress management, but it can also help with chakra activation. You may also have heard this described as Kundalini breathing.

Here’s how to practice Tummo breathing:

1. Sit in a comfortable position and close your eyes while resting your hands over your stomach.
2. Take notice of your breath and focus on it. Let your thoughts flow in the background to quiet your mind.
3. Visualize a glowing fire in your belly button area. Inhale through your nose while expanding your chest and imagine the air fueling this fire. Arch your back during the inhale.
4. Exhale powerfully through your mouth while rounding your lips. Picture yourself blowing through a straw if it helps. Round your spine during the exhale. Visualize the fire spreading throughout your body.
5. Repeat this process for 5-10 breaths, then hold your breath down in your diaphragm. Hold your breath for as long as you can, then exhale and relax your entire body.
6. Repeat for two to three rounds.

If you struggle to bring mindfulness to your breath on your own, BetterSleep has several mindfulness meditations to help you become aware of your breathing. Try the BetterSleep app today to start using your breath to improve your well-being.