{"id":13123,"date":"2016-02-26T23:55:37","date_gmt":"2016-02-26T23:55:37","guid":{"rendered":"https:\/\/www.mindful.org\/?p=13123"},"modified":"2026-03-31T15:01:15","modified_gmt":"2026-03-31T15:01:15","slug":"a-five-minute-breathing-meditation","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/a-five-minute-breathing-meditation\/","title":"A 6-Minute Breathing Meditation To Cultivate Mindfulness","content":{"rendered":"<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\t6-Minute Breathing Meditation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"368\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">6:08<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/winston-breathing-5mins.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<p>How do you cultivate mindfulness? One way is to meditate.&nbsp;A basic method is to focus your attention on your own breathing\u2014a practice simply called &#8220;mindful breathing.&#8221; After setting aside time to practice mindful breathing, you&#8217;ll find it easier to focus attention on your breath in your daily life\u2014an important skill to <a href=\"http:\/\/ggia.berkeley.edu\/practice\/mindful_breathing#data-tab-evidence\" target=\"_blank\" rel=\"noreferrer noopener\">help you deal with stress<\/a>, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your ability&nbsp;to&nbsp;concentrate.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-time-required\">Time required:<\/h3>\n\n\n\n<p>15 minutes daily for at least a week (though evidence suggests that mindfulness increases the more you practice it).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-do-it\">How to do it<\/h2>\n\n\n\n<p>The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you\u2019ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help to practice it when you\u2019re feeling particularly stressed or anxious. Experts believe a regular <a href=\"https:\/\/www.mindful.org\/meditation\/mindfulness-getting-started\/\">practice of mindful<\/a> breathing can make it easier to do it in difficult situations.<\/p>\n\n\n\n<p>Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That\u2019s okay. Just notice that this is happening and gently bring your attention back to your breath.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Find a relaxed, comfortable position.<\/strong> You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they\u2019re comfortable. Tongue on the roof of your mouth or wherever it\u2019s comfortable.<\/li>\n\n\n\n<li><strong>Notice and relax your body<\/strong>. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here\u2014the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe.<\/li>\n\n\n\n<li><strong>Tune into your breath<\/strong>. Feel the natural flow of breath\u2014in, out. You don\u2019t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.<\/li>\n\n\n\n<li><strong>Be kind to your wandering mind<\/strong>. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It&#8217;s very natural. Just notice that your mind has wandered. You can say \u201cthinking\u201d or \u201cwandering\u201d in your head softly. And then gently redirect your attention right back to the breathing.<\/li>\n\n\n\n<li><strong>Stay here for five to seven minutes<\/strong>. Notice your breath, in silence. From time to time, you\u2019ll get lost in thought, then return to your breath.<\/li>\n\n\n\n<li><strong>Check in before you check out<\/strong>. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>You may find that your mind wanders, distracted by thoughts or bodily sensations. That\u2019s okay. Just notice that this is happening and gently bring your attention back to your breath.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-try-this-nbsp-simple-mindful-breath-practice\">Try This&nbsp;Simple Mindful Breath Practice<\/h2>\n\n\n\n<p>Breathe along with this GIF to calm a stressed out mind. Focus on the sensation of your breath in and out.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"555\" height=\"555\" src=\"https:\/\/www.mindful.org\/content\/uploads\/MndfulBeath.gif\" alt=\"Inhale, exhale - breathing meditation\" class=\"wp-image-16034\"\/><\/figure>\n<\/div>\n\n\n<h6 class=\"wp-block-heading\" id=\"h-nbsp-this-article-was-adapted-from-greater-good-in-action-a-site-launched-by-uc-berkeley-s-greater-good-science-center-in-collaboration-with-hopelab\">&nbsp;This article was adapted from <a href=\"http:\/\/ggia.berkeley.edu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Greater Good In Action<\/a>, a site launched by UC Berkeley\u2019s <a href=\"http:\/\/greatergood.berkeley.edu\/\">Greater Good Science Center<\/a>, in collaboration with <a href=\"http:\/\/www.hopelab.org\/\">HopeLab<\/a>.<\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills.<\/p>\n","protected":false},"author":234,"featured_media":39280,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17603,17613,17598,17599,17606],"tags":[918],"departments":[],"issues":[],"coauthors":[1063],"class_list":["post-13123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breathing-meditations","category-focus-attention","category-meditation-practices","category-mindfulness-for","category-stress-anxiety","tag-breathing"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - 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