Mindful Breathing

SUMMARY

Mindful breathing is a simple way to help your mind and body calm down when you are feeling stressed or anxious. Mindful breathing simply means noticing each breath as it goes in and out. It can lower stress and make it easier to think clearly in difficult moments.

GENERAL INFORMATION

Mindful breathing can be done sitting, standing, or lying down. You do not need any tools. It can be done in any place where you are able to feel relaxed and comfortable. Mindful breathing can slow your heart rate, relax tight muscles, and turn on the body’s “rest and digest” system that helps you feel calmer. Use mindful breathing anytime you feel stressed— before or after a stressful event, when you start to feel overwhelmed with emotions, or even as a regular habit to help you cope with everyday stressors. Mindful breathing is called by many different names, including deep breathing, belly breathing, or box breathing.

HOW TO COACH SOMEONE THROUGH MINDFUL BREATHING

When a person is in crisis, your main goals are safety, calmness, and connection. Ask the person to:

• “Breathe in through your nose for a count of four … 1, 2, 3, 4.”
• “Hold your breath for a count of four … 1, 2, 3, 4.”
• “Breathe out through your mouth for a count of four … 1, 2, 3, 4.”
• “Rest with empty lungs for a count of four … 1, 2, 3, 4.”
• Repeat three to five times as needed.

RESOURCES