Mindful breathing means paying attention to your breath as it happens, without trying to change anything. It is one of the simplest forms of mindfulness practice and takes only a few minutes. Many people find it a helpful way to pause during a hectic day.
This article is general information, not medical advice or a treatment. If you experience persistent anxiety, panic attacks or low mood, speak to a doctor or mental health professional.
Key takeaways
- Mindful breathing means noticing your breath with gentle, non-judging attention.
- A practice of one to five minutes is enough to begin.
- Minds wander. Noticing that and returning to the breath is the practice.
- Research on mindfulness is promising for some uses but not a cure-all.
- If breath focus feels uncomfortable, stop or try another anchor such as sounds.
What it is
Mindfulness is a way of paying attention to the present moment on purpose. In mindful breathing, you use the sensation of breathing as an anchor, such as the air at the nostrils, the rise and fall of the chest or belly. You are not trying to breathe in a special way or to empty your mind. You simply notice.
A simple five-minute practice
- Sit comfortably with your back reasonably straight, or lie down. Let your hands rest.
- Close your eyes or rest your gaze softly on a spot ahead.
- Take a few natural breaths. Then let your breathing settle at its own pace.
- Choose a place where you feel your breath most clearly, such as the belly, chest or nostrils.
- Follow the sensations of each in-breath and out-breath. You can silently note "in" and "out" if that helps.
- When your mind wanders, which it will, notice where it went without criticism and gently return to the breath.
- After a few minutes, take a moment to notice how you feel before opening your eyes.
Common experiences
Many beginners are surprised at how quickly the mind wanders. That is normal and not a failure. Each time you notice and return, you are practising the skill. Some people feel restless, sleepy or emotional. Short sessions and a kind attitude help.
Slower breathing
Some exercises use deliberately slow breathing, such as inhaling for a count of four and exhaling for six. Slow breathing can feel calming for many people, but for some it can cause lightheadedness. If you feel dizzy or uncomfortable, return to normal breathing.
What research suggests
Studies of mindfulness-based programmes, such as mindfulness-based stress reduction, suggest benefits for some people in stress, anxiety and wellbeing. Results vary, and quality of studies differs, so it is best seen as one useful tool among many, not a replacement for professional treatment.
Fitting it into your day
Pair it with an existing habit: a few breaths before opening your email, while waiting for the kettle or at traffic lights, if you are a passenger. Regular short practice usually works better than occasional long sessions.
When to be careful
People who have experienced trauma or who have certain mental health conditions may find that focusing inward is distressing. If so, gentle alternatives such as focusing on sounds or on the feeling of your feet on the floor may be better, and it is worth speaking to a qualified professional.
Variations to try
Once the basic practice feels comfortable, you can try other forms. In counting breaths, you silently count from one to ten with each out-breath and then start again, returning to one whenever you lose count. It gives the mind a simple task. Box breathing, sometimes used by athletes and in some professions, involves breathing in for four counts, holding for four, breathing out for four and holding for four. Diaphragmatic or belly breathing focuses on letting the abdomen expand on the in-breath. Choose whichever feels natural, and stop any pattern that makes you light-headed or tense.
Where the practice comes from
Attention to breathing appears in many traditions, including Buddhist meditation, yoga and some contemplative Christian and Sufi practices. In 1979, the American scientist Jon Kabat-Zinn developed a secular eight-week programme called mindfulness-based stress reduction at the University of Massachusetts Medical School, which brought the practice into healthcare. Later programmes, such as mindfulness-based cognitive therapy, were designed to help prevent relapse in people who have had repeated depression and are delivered by trained teachers.
Using it in stressful moments
A brief pause can help in the middle of a busy day. A simple version is to stop what you are doing, take three slow breaths, notice the feeling of your feet on the floor and then decide what to do next. Some people use a mental prompt such as stop, take a breath, observe, proceed. The aim is not to remove stress but to create a small gap between a trigger and your reaction.
What the evidence says
Research on mindfulness is extensive but mixed. Reviews suggest that mindfulness programmes can reduce stress and symptoms of anxiety and depression for some people, with effects often similar to other established treatments for certain conditions. However, studies vary in quality, many rely on self-reports, and results depend on the person and the programme. Claims that mindfulness can cure illnesses or replace medical treatment are not supported, and it is best seen as one helpful tool among others.
Beyond sitting still
Mindfulness can be practised during everyday activities. When you eat, you can notice the smell, texture and taste of each mouthful. When you walk, you can feel the contact of your feet and the movement of air on your skin. When you wash dishes, you can attend to the temperature of the water. Bringing attention to ordinary tasks can make them calmer and more enjoyable, and it needs no special time.
Frequently asked questions
Do I need to clear my mind?
No. Thoughts arise naturally. The practice is noticing and returning.
How long should I practise?
Even one to five minutes is useful. Some people build up to longer sessions.
Is it a religious practice?
Mindfulness has roots in Buddhist traditions, but secular versions are widely taught.
How do I stay awake while practising?
Try sitting upright on a chair instead of lying down, practise earlier in the day, keep your eyes slightly open, or do a walking version. If you often feel sleepy, you might simply need more rest, which is also worth attending to.
Can children practise mindful breathing?
Yes, in short, playful forms. Children can practise by watching a toy rise and fall on their belly as they breathe or by smelling an imaginary flower and blowing out a candle. Keep sessions short and pressure-free, and follow guidance from teachers or health professionals.
Does mindfulness replace therapy or medication?
No. It can be a useful addition for some people, but it is not a substitute for professional treatment of mental or physical health problems. If you have concerns, speak to a doctor or qualified therapist.
Sources and further reading
Written by
FactNest Editorial Team
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