Relaxation Techniques
About This Technique
Mindful breathing is a foundational meditation practice that involves paying attention to your breath without trying to change it. This technique helps you develop awareness of present-moment sensations, quiets mental chatter, and creates a sense of calm. By simply observing your natural breathing pattern with non-judgmental awareness, you can reduce stress, quiet racing thoughts, and prepare your mind for restful sleep.
Ready to begin?
Find a quiet, comfortable space where you won't be disturbed for the next 5-10 minutes.
Benefits
- •Reduces stress and anxiety
- •Breaks patterns of rumination and racing thoughts
- •Improves concentration and mental clarity
- •Builds awareness of mind-body connection
- •Creates mental space between thoughts and reactions
- •Serves as a foundation for other meditation practices
Tips for Better Practice
- 1Start with shorter sessions (3-5 minutes) and gradually increase the duration
- 2Your mind will wander repeatedly—this is normal and not a sign of failure
- 3Practice returning to your breath with gentleness rather than frustration
- 4Try counting breaths (1 to 10, then restart) if it helps maintain focus
- 5For sleep preparation, practice in bed with eyes closed as part of your bedtime routine
Related Techniques
If you find this technique helpful, you might also want to try: