The Power of Mindful Breathing: Benefits and Techniques
Practising mindful breathing involves tapping into the continuous presence of our breath within us. By intentionally observing the flow of air in and out of our bodies, we can effectively ground ourselves in the present moment. This valuable tool is accessible anywhere, whether we are at home, work, school, or out and about.
By focusing on the breath, we can develop greater self-awareness, reduce stress and anxiety, improve cognitive functioning, and cultivate a sense of calm and presence in daily life. Mindful breathing is often used in therapy, including approaches like ACT, CBT, and CFT, as a tool to help clients develop mindfulness skills and reduce psychological distress.
Mindful breathing can have a wide range of benefits for both physical and mental health, and there is a growing body of research supporting its effectiveness.
Here are some examples of the evidence base for mindful breathing:
Stress reduction - Mindful breathing can help reduce stress levels by calming the body's stress response, which can in turn lower levels of the stress hormone cortisol.
Anxiety and depression - Mindful breathing has also been shown to be effective in reducing symptoms of anxiety and depression. A review of several studies found that mindfulness-based interventions, including mindful breathing, were associated with significant reductions in symptoms of anxiety and depression, and the reduction to the presence of cortisol in participants bodies.
Pain management - Mindful breathing can help reduce physical pain by promoting relaxation and helping individuals to better manage their pain.
A study of patients with chronic pain found that a mindfulness-based intervention, which included mindful breathing, led to significant reductions in pain intensity and unpleasantness.
Improved focus and cognitive function - Mindful breathing can help improve focus and attention, which can enhance cognitive performance. It has been found to improve cognitive functioning, including attention and working memory. A study of college students found that practicing mindfulness meditation, which included mindful breathing, led to improvements in attention and working memory.
Emotional regulation - Mindful breathing can help individuals better regulate their emotions by promoting self-awareness and reducing reactivity to external stimuli.
Increased self-awareness - Mindful breathing can help individuals become more aware of their thoughts, emotions, and physical sensations, which can lead to greater self-understanding and self-acceptance.
Mindful breathing is used within CBT, ACT and CFT practices.
Mindful breathing is often used within Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), and Compassion Focused Therapy (CFT) sessions to help people to develop mindfulness skills and help with emotional regulation. Here are some ways in which mindful breathing is used in these therapeutic approaches:
ACT - Mindful breathing is often used in ACT as a way to help clients develop present moment awareness and increase psychological flexibility. Here the ACT therapist teaches us to observe our thoughts and feelings non-judgmentally while focusing on our breath, helping to develop a greater sense of acceptance and willingness to engage with the present moment.
CBT - Mindful breathing can be used in CBT as a way to help manage symptoms of a wide range of problems, but particularly symptoms of anxiety and depression. The CBT therapist teaches us observe our thoughts and feelings while focusing on the breath, helping to develop greater self-awareness and learn to respond more effectively to negative thoughts and emotions.
CFT - In CFT mindful breathing is used as a way to cultivate a sense of compassion and self-care. Here the CFT therapist teaches us to focus on the breath while offering ourselves kindness and compassion. The aim is to helping us to develop greater self-compassion and reduce feelings of shame and self-criticism.
By learning to focus on the breath and observe our thoughts and emotions, we can develop greater self-awareness, acceptance, and self-compassion, leading to greater psychological flexibility and improved well-being.
How do I do mindful breathing?
Here are some steps to guide you in practising mindful breathing. I have suggested starting this at home with minimal distraction, but as you get more skilled at this, this is a helpful tool you can use anywhere.
Follow these steps to get started:
Find a quiet and comfortable place to sit or lie down. You can sit on a chair with your feet on the ground or sit cross-legged on the floor. You can also lie down on your back.
Close your eyes or keep them slightly open with a soft gaze.
Take a few deep breaths, inhaling slowly through your nose and exhaling through your mouth. Let go of any tension or stress with each exhale.
Shift your attention to your breath. Observe the sensation of the breath moving in and out of your body. Notice the rise and fall of your chest or the sensation of the air passing through your nostrils. Notice the sound of the breath.
If your mind wanders, gently bring your attention back to your breath. Don't judge yourself or get frustrated if your mind drifts off; this is natural and part of the practice.
You can count your breaths if it helps you stay focused or keep it simple. Count "one" on the inhale, "two" on the exhale, and so on up to ten. Then start over again.
Practice for a few minutes to start with, and gradually increase the time as you feel comfortable.
How do I do mindful breathing outdoors?
Once you feel you have got the hang of mindful breathing indoors, I would encourage you to take it outdoors and practice it in different places.
The combination of mindfulness and nature can promote a sense of calm and connection with the environment, leading to an overall improvement in well-being.
Practicing mindful breathing while outdoors can involve finding a quiet spot, focusing on the breath, engaging with the senses, and staying present in the moment. This practice can be an effective way to cultivate a sense of calm and presence in daily life while also enjoying the benefits of being in nature.
Find a quiet spot - Choose a quiet spot outdoors where you are unlikely to be disturbed, such as your garden or a bench in a quiet park. Try to find a place where you can sit or stand comfortably without too many distractions.
Close your eyes or soften your gaze - Close your eyes or soften your gaze, whichever feels more comfortable for you.
Bring attention to your breath - Bring your attention to your breath and notice the sensation of the air moving in and out of your body. Notice the rise and fall of your chest or the sensation of the air moving through your nostrils. Notice the sound of your breath.
Focus on the present moment - As you focus on your breath, allow yourself to become fully present in the moment. Let go of any thoughts or distractions that arise and simply be with your breath.
Engage your senses - Take a moment to engage your senses and shift your attention to your surroundings. Feel the warmth of the sun on your skin, the sound of the wind rustling through the leaves, or the scent of the flowers around you.
Stay with your breath - Continue to focus on your breath, letting each inhale and exhale bring you deeper into the present moment.
Open your eyes - When you're ready, slowly open your eyes and take a moment to reorient yourself before getting up and continuing with your day.
It's important to recognise that mindful breathing is a skill, and like any skill, it requires practice and patience to develop. Try not to be discouraged if you initially find it difficult or if your mind wanders. It you try to commit to the practice, over time, you'll be able to cultivate a greater sense of calm and presence in your daily life.
Lisa Johnston
CBT & EMDR Therapist
Director of My Therapist Online
Photos used from both https://unsplash.com/ & https://www.pexels.com/
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