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Breathing
Munay
Breathing
Explore how slow, deep breathing helps you feel calmer, think clearer and manage stressful moments better. Learn how to build this healthy mindfulness habit with the help of Munay.
Why it matters
Breathing is something we do instinctively, without even thinking about it. It is a fundamental aspect of life, yet it’s often overlooked in our busy, stressed-out world.
In today’s fast-paced world, we often breathe quickly and shallowly, especially during stressful moments. This can lead to increased tension and decreased oxygen levels, which affects both our mind and body. Breathing deeply and mindfully can have a profound impact on your health by reducing stress, calming the nervous system, and improving focus. It’s a simple yet effective way to reconnect with the present moment, boost energy levels, and increase overall well-being.
The power of mindful breathing lies in its ability to promote relaxation and create a sense of balance in the body and mind. By making this practice a daily habit, you can cultivate a sense of calm, increase your emotional resilience, and enjoy a greater sense of peace.
What is mindful breathing?
Mindful breathing is the practice of bringing your full awareness to your breath. It’s about observing the natural rhythm of your inhales and exhales, slowing them down, and noticing the sensations it brings to your body. This practice anchors you to the present moment, creating a space where you can disconnect from distractions and reconnect with yourself.
Mindful breathing doesn’t mean controlling or forcing your breath. Instead, it’s a process of observing it with curiosity and without judgment. This simple act of awareness can transform your relationship with stress, helping you navigate daily challenges with greater ease and focus.
Science behind it
The benefits of mindful breathing are supported by science, which reveals its profound impact on both body and mind. Slow, deliberate breathing stimulates the parasympathetic nervous system, promoting relaxation and counteracting the stress-induced “fight or flight” response. This calms your heart rate and reduces cortisol levels, allowing your body to recover from stress.
Additionally, mindful breathing increases oxygen flow, which energizes the body and boosts cognitive function. Studies have shown that it can also improve emotional regulation by creating a pause between external triggers and your responses, helping you to act thoughtfully rather than react impulsively.
Whether it’s reducing anxiety, improving focus, or enhancing physical health, mindful breathing offers a simple yet effective way to care for yourself.
Benefits for your health
Practicing mindful breathing delivers a wide range of benefits for your physical, mental, and emotional well-being. By calming the nervous system, it reduces stress and alleviates feelings of anxiety, helping you navigate challenges with greater emotional resilience. The focus required for mindful breathing sharpens mental clarity, allowing you to be more present and productive in daily tasks.
Physically, deep breathing improves oxygen flow, supports cardiovascular health, and promotes relaxation, making it an effective way to combat fatigue and improve energy levels. Many people also find that mindful breathing enhances their sleep quality, particularly when practiced before bed, as it prepares both body and mind for rest. These cumulative benefits make mindful breathing a cornerstone habit for enhancing your overall quality of life.
How to build this habit
Incorporating mindful breathing into your routine is simple. Here’s how you can begin:
- Set aside daily time: Dedicate a few minutes each day to focus on your breath, whether in the morning, during a break, or before bed.
- Practice deep breathing: Breathe in deeply through your nose, allowing your belly to expand, then exhale slowly through your mouth to activate relaxation.
- Try techniques: Experiment with breathing exercises like box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) or diaphragmatic breathing.
- Link breathing to activities: Focus on your breath during routine tasks like walking, stretching, or waiting in line to cultivate mindfulness throughout your day.
Conclusion
Mindful breathing is a foundational mindfulness habit that offers incredible benefits for your mental, emotional, and physical health. By dedicating just a few minutes a day to conscious breathing, you can reduce stress, sharpen your focus, and cultivate a sense of calm and balance.
Build this habit
Start building the habit of screen time limits with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
- Arch, J. J., & Craske, M. G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behaviour Research and Therapy, 44(12), 1849-1858. https://doi.org/10.1016/j.brat.2005.12.007
- Bernardi, L., Wdowczyk-Szulc, J., Valenti, C., Castoldi, S., Passino, C., Spadacini, G., & Sleight, P. (2000). Effects of controlled breathing, mental activity and mental stress with or without verbalization on heart rate variability. Journal of the American College of Cardiology, 35(6), 1462-1469. https://doi.org/10.1016/s0735-1097(00)00595-7
- French, J., Brown, R. J., & Bell, T. (2024). Breathing techniques in the treatment of depression: A scoping review and proposal for classification. Counselling and Psychotherapy Research, 24(3), 870-883. https://doi.org/10.1002/capr.12782
- Jayawardena, R., Ranasinghe, P., Ranawaka, H., Gamage, N., Dissanayake, D., & Misra, A. (2020). Exploring the therapeutic benefits of pranayama (yogic breathing): A systematic review. International Journal of Yoga, 13(2), 99-110. https://doi.org/10.4103/ijoy.ijoy_37_19
- Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107-115. https://doi.org/10.1007/s10484-015-9279-8
- Lin, J., & Suurna, M. (2018). Sleep apnea and sleep-disordered breathing. Otolaryngologic Clinics of North America, 51(4), 827-833. https://doi.org/10.1016/j.otc.2018.03.009
- Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 234806. https://doi.org/10.3389/fpsyg.2017.00874
- Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books. https://www.mrjamesnestor.com/breath-book. Accessed on April 1, 2025.
- Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F. & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451-458. https://doi.org/10.1007/s10072-016-2790-8
- Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309. https://doi.org/10.1183/20734735.009817