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:
-
Box breathing
Inhale for four counts, hold for four, exhale for four, and hold for four, repeating to calm the nervous system.
Source: Calmerry
-
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.
-
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:
-
YouTube video with breathing instructions
-
Audio instructions from Mayo Clinic
If you struggle to concentrate on breathing, think of supplements to support your brain.
With care,
Science Writer Vlada Sukhanovskaya & Normotim Team 💜
