Mindful breathing reduces anxiety and stress. Read about three ways to pick up the practice!
🧪 The Science Behind Mindful Breathing
A 2011 study showed that mindful breathing helps increase gray matter density in brain regions involved in learning, memory, emotional regulation, attention, and self-awareness.
A 2022 study showed that a 15-minute breathing practice reduced stress, anxiety, and depression.
A 2025 study published in Nature showed that mindful breathing helps the brain stay calmer and more focused, making it easier to switch between tasks and think flexibly.
🌟 Popular Methods
There are a few popular techniques you can try on your own:
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Box breathing
Inhale for four counts, hold for four, exhale for four, and hold for four, repeating to calm the nervous system.
Source: Calmerry
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4-7-8 breathing
Inhale quietly through your nose for four seconds, hold your breath for seven seconds, exhale completely with a whoosh sound for eight seconds.
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Belly breathing
Inhale deeply, feeling your belly expand like a balloon, and exhale slowly, pulling your navel to your spine.
🔨 Use These Tools to Support the New Routine
For some people, it can be difficult to follow specific breathing patterns. Here are a few resources you can use to introduce mindful breathing to your routine:
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YouTube video with breathing instructions
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Audio instructions from Mayo Clinic
If you struggle to concentrate on breathing, think of supplements to support your brain.