The best examples of 3 mindful breathing practices (plus more you can actually use)

Let’s get straight into the examples. When people search for examples of 3 examples of mindful breathing practices, they usually want something they can try in the next 60 seconds. So here are three that show up again and again in therapy offices, mindfulness apps, and stress management programs.

1. Box breathing (a steady reset you can do anywhere)

Box breathing is one of the best examples of mindful breathing practices because it’s structured, simple, and used by everyone from office workers to first responders.

Here’s how it works, in plain language:

• Breathe in through your nose for a slow count of 4.
• Hold your breath (gently, not with strain) for a count of 4.
• Breathe out through your mouth for a count of 4.
• Hold again for a count of 4.

You repeat that “box” pattern several times.

Real example: You’re about to join a tough video meeting. Instead of doom-scrolling beforehand, you close your eyes, place your feet flat on the floor, and do four rounds of box breathing. Each side of the “box” is four counts. In under two minutes, your heart rate starts to settle, your shoulders drop away from your ears, and you feel just a bit more capable of handling whatever comes.

This is a classic example of mindful breathing because you’re focusing on the rhythm of the counts and the feel of air moving in and out, not on your worries. The Navy and other high-stress professions have used similar patterns for performance and calm.

2. 4-7-8 breathing (a wind-down breath for anxious minds)

Another strong example of a mindful breathing practice is 4-7-8 breathing, popularized by Dr. Andrew Weil and widely recommended for sleep and anxiety.

The pattern:

• Inhale quietly through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale audibly through your mouth for a count of 8, like a gentle sigh.

You repeat this up to four times in a row.

Real example: It’s 2:30 a.m. You’re wide awake, replaying a conversation from three days ago. You lie on your back, one hand on your chest, one on your belly, and try 4-7-8 breathing. The longer exhale helps activate your body’s relaxation response. Maybe you don’t fall asleep instantly (this isn’t a magic switch), but your body starts to loosen, your thoughts slow down, and your nervous system gets the message: it’s okay to power down.

This is one of the best examples of 3 examples of mindful breathing practices for nighttime use because it pairs a simple count with that extended exhale, which research suggests can help shift you toward a calmer parasympathetic state.

3. Belly breathing (diaphragmatic breathing you can actually feel)

If you’ve ever realized you’re breathing shallowly into your chest all day, this one is for you. Diaphragmatic breathing, often called belly breathing, is a gentle example of mindful breathing that’s frequently used in physical therapy, pulmonary rehab, and anxiety treatment.

Try this lying down or sitting comfortably:

• Place one hand on your chest and one on your belly.
• Breathe in through your nose so your belly hand rises more than your chest hand.
• Exhale slowly through pursed lips (like you’re blowing out a candle), letting your belly hand fall.

Real example: You’ve been hunched over your laptop for three hours. Your neck is tight, your jaw is clenched, and your breath is short and choppy. You push your chair back, lean against the backrest, and do five slow belly breaths. You feel your lower ribs expand like an umbrella opening. After a minute or two, the tension starts to ease, and your brain fog lifts just enough to finish that email.

This is one of the most practical examples of 3 examples of mindful breathing practices because you can literally see and feel the breath moving differently in your body.

More examples of mindful breathing practices you can mix and match

Once you’re comfortable with those three, it helps to have more options. Different days, different moods, different breathing patterns.

Here are more examples include:

4. 5-5 coherent breathing (for steady, all-day calm)

Coherent breathing aims for about five breaths per minute, which some studies suggest can help balance your nervous system and heart rhythms. A simple way to try it:

• Inhale for 5 seconds.
• Exhale for 5 seconds.

That’s it. No breath holds, just smooth in and out.

Real example: You’re stuck in traffic, running late, and you can feel frustration bubbling up. Instead of yelling at the steering wheel, you keep your eyes on the road and silently count: in-2-3-4-5, out-2-3-4-5. After a few minutes, the situation hasn’t changed, but your reaction has. You feel more grounded and less like you’re about to snap.

This steady rhythm is a great example of mindful breathing you can use while walking, commuting, or even washing dishes.

5. Counting-only breath (for restless, overthinking brains)

Some people don’t like strict patterns but do well with simple counting.

Try this version:

• Inhale normally and mentally say “one.”
• Exhale and say “two.”
• Continue counting each inhale and exhale up to ten, then start again.

If you lose track, that’s not failure; that’s the practice. You just start over at one.

Real example: You’re sitting in a waiting room before a medical appointment, scrolling your phone to distract yourself but only feeling more anxious. You put the phone away, close your eyes, and use the counting breath. Your mind wanders to “What if…” scenarios, you notice it, and gently return to the count. That noticing-and-returning is the mindful part.

This is one of the simplest examples of mindful breathing practices because you can do it without changing your breath much at all—just adding awareness.

6. Paired breathing with movement (for fidgety bodies)

Not everyone likes sitting still. If that’s you, this example of mindful breathing might fit better.

Choose a small, repetitive movement: rolling your shoulders, opening and closing your hands, or gently stretching your neck.

• Inhale as you lift or open (shoulders up, hands open).
• Exhale as you lower or close.

Real example: You’re on a long Zoom call, camera off, feeling agitated. You start rolling your shoulders: inhale as they rise, exhale as they drop. After a few minutes, your body feels less trapped, and your breath is deeper without forcing it.

This is a helpful example of 3 examples of mindful breathing practices adapted for people who feel more grounded when they’re in motion.

7. Sighing exhale (for instant pressure release)

This one is almost ridiculously simple, but it’s powerful.

• Take a normal inhale through your nose.
• Exhale through your mouth with a soft, audible sigh.

You can even do a “double inhale” first: a regular inhale, then a tiny extra sip of air, followed by a long sigh out. This pattern has been highlighted in recent neuroscience discussions as particularly soothing for the nervous system.

Real example: You close your inbox after a brutal email. Instead of immediately firing back or spiraling, you stand up, take a deep breath in, then sigh it out. Shoulders drop. Jaw unclenches. You repeat it two more times. You still need to respond, but now you’re responding from a slightly calmer place.

This is one of the best examples of mindful breathing practices for quick, in-the-moment releases.

8. 3-minute breathing break (a mini reset you can schedule)

Think of this as a tiny, structured practice that weaves several techniques together.

• Minute 1: Notice your natural breath without changing it.
• Minute 2: Gently lengthen your exhale (for example, inhale for 4, exhale for 6).
• Minute 3: Bring attention to how your body feels now—any shifts in tension, heart rate, or mood.

Real example: You add three calendar reminders during your workday labeled “3-minute breathing break.” When the alert pops up, you pause what you’re doing and follow the three-minute structure. Over a few weeks, you start to notice you’re less wiped out by 5 p.m.

This is a modern, realistic example of 3 examples of mindful breathing practices being integrated into a busy 2024–2025 work life, where micro-breaks matter.

Why these examples of 3 examples of mindful breathing practices work

These breathing practices aren’t just feel-good trends. They tap into how your nervous system is wired.

• Longer exhales (like in 4-7-8 or the 3-minute break) can help stimulate the parasympathetic “rest and digest” response.
• Slow, steady rhythms (like box breathing or 5-5 coherent breathing) can help regulate heart rate variability, which is linked with better stress resilience.
• Body awareness (like belly breathing or movement-based breathing) helps pull your attention out of racing thoughts and into present-moment sensations.

Organizations like the National Institutes of Health and Mayo Clinic highlight breathing exercises as part of stress management and relaxation techniques. While not a cure-all, these examples of mindful breathing practices are low-risk tools you can test and tailor.

In 2024–2025, you’ll see these same patterns built into mindfulness apps, workplace wellness programs, and even some digital mental health platforms. The trend is simple: people want fast, accessible tools that don’t require special equipment, and mindful breathing fits that perfectly.

How to choose the best examples for your body and your life

Not every pattern will feel good to everyone. The best examples of 3 examples of mindful breathing practices are the ones you’ll actually use.

A few guidelines:

• If you feel lightheaded or panicky with breath holds, skip or shorten the holds. Try coherent breathing (5 in, 5 out) or the sighing exhale instead.
• If your mind races when you sit still, start with movement-based breathing or counting breath. You’re still doing mindful breathing; you’re just working with your natural energy, not against it.
• If you’re using these for sleep, 4-7-8 breathing, belly breathing in bed, or the 3-minute breathing break as a wind-down routine are good examples to experiment with.
• If you’re using them for high-stress moments at work, box breathing and the sighing exhale are discreet and quick.

Think of these examples of mindful breathing practices like tools in a small toolbox. You don’t need to master all of them. You just need one or two that you can reach for when your stress spikes.

If you have asthma, COPD, or any heart or lung condition, it’s smart to check in with a healthcare provider before doing intense breath holds or major changes in breathing patterns. Resources like NIH MedlinePlus and Mayo Clinic’s stress management pages can offer additional guidance.

Simple ways to build a daily mindful breathing habit

Knowing the best examples is one thing; actually using them is another. A few habit-building tricks:

• Anchor it to something you already do. Three box breaths every time you sit down at your desk. A 3-minute breathing break after lunch. A 4-7-8 sequence after you turn off your bedside lamp.
• Keep it tiny. One minute of belly breathing is better than a 20-minute session you never start.
• Use reminders. Phone alarms, sticky notes, or calendar events labeled with the specific practice: “Try 5-5 breathing” or “Do 4-7-8 x 4 rounds.”
• Be kind to yourself. The goal isn’t perfect, uninterrupted focus. The goal is noticing, gently returning, and giving your nervous system a chance to settle.

Over time, these examples of 3 examples of mindful breathing practices can shift from “something I have to remember to do” to “something my body naturally reaches for when I’m overwhelmed.” That’s when it starts to feel less like a technique and more like a built-in support system.

FAQ: examples of mindful breathing practices

Q: What are some quick examples of mindful breathing I can use at work?
A: Box breathing, 5-5 coherent breathing, and the sighing exhale are great office-friendly options. You can do them at your desk, in the restroom, or during a short break without anyone noticing.

Q: Which example of mindful breathing is best for sleep?
A: Many people like 4-7-8 breathing or gentle belly breathing in bed. The longer exhale and slow rhythm can help your body shift toward sleep mode. The 3-minute breathing break also works well as part of a bedtime routine.

Q: Can mindful breathing really help with anxiety, or is it just a trend?
A: While it’s not a cure for anxiety disorders, breathing practices are frequently recommended by therapists and medical providers as part of a broader plan. They can help reduce physical symptoms of stress, like a racing heart or tight muscles, and give you a small sense of control in the moment.

Q: How often should I practice these examples of 3 examples of mindful breathing practices?
A: Think “little and often.” One to three minutes, a few times a day, is a realistic starting point. You can increase the time if it feels helpful, but consistency matters more than length.

Q: Is there a best example of mindful breathing for beginners?
A: Belly breathing and counting-only breath are very beginner-friendly. They don’t require strict timing, and you can feel or track them easily. Once those feel comfortable, you can add box breathing or 4-7-8 breathing for more structure.

Q: Do I need an app to practice these examples?
A: No. Apps can be helpful for reminders and guided sessions, but every example of mindful breathing in this article can be done without technology—just you, your body, and a bit of curiosity.

The bottom line: you don’t need a perfect meditation setup or a quiet mountaintop. You just need a few reliable examples of 3 examples of mindful breathing practices that fit into your messy, real life. Start with one pattern that feels doable today, and let it grow from there.