The best examples of guided breathing exercises for mindfulness (you can start today)

Real examples of guided breathing exercises for mindfulness you can try right now

Let’s skip the theory and go straight into practice. Below are real examples of guided breathing exercises for mindfulness, written so you can follow along without an app or teacher. You can read them once, then practice with eyes closed, or record yourself reading them slowly and play it back.

1. Box breathing (4–4–4–4)

This is one of the best examples of guided breathing exercises for mindfulness when you’re stressed at work or about to speak in public. It’s simple, structured, and used by athletes and even military personnel to stay calm.

Sit upright with your feet flat on the floor.

Gently exhale through your mouth, letting the air leave your lungs.

Now:

• Inhale through your nose for a slow count of 4.
• Hold your breath for a count of 4.
• Exhale through your mouth for a count of 4.
• Hold with empty lungs for a count of 4.

Repeat this “box” pattern 4–6 times.

As you breathe, imagine drawing a square: one side for each phase. If counting feels stressful, switch to the rhythm of your steps while walking or the ticking of a clock. Research on paced breathing suggests that slow, regular breathing like this can help calm the nervous system and reduce stress responses.

2. 4‑7‑8 breathing for winding down

If you’re looking for an example of guided breathing that’s especially helpful for sleep or late‑night anxiety, 4‑7‑8 breathing is worth a try. It’s been popularized by Dr. Andrew Weil and is often suggested as a natural relaxation tool.

Here’s a simple guided script you can follow:

• Place the tip of your tongue lightly on the ridge behind your upper front teeth.
• Exhale completely through your mouth with a soft whooshing sound.
• Close your mouth and inhale quietly through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale through your mouth for a count of 8, whooshing the air out.

That’s one cycle. Start with 4 cycles in a row. If you feel light‑headed, shorten the counts but keep the 4‑7‑8 ratio.

This is one of the best examples of guided breathing exercises for mindfulness at night because the longer exhale can activate the parasympathetic nervous system, your body’s natural “rest and digest” mode.

3. Five‑finger breathing (great for kids and beginners)

Five‑finger breathing is a tactile, visual example of guided breathing that works beautifully for children, teens, and adults who like something concrete to focus on.

Hold one hand up in front of you, fingers spread. With the index finger of your other hand, you’ll trace the outline of your open hand while breathing.

• Start at the base of your thumb.
• Inhale through your nose as you slowly trace up the side of your thumb.
• Exhale through your mouth as you trace down the other side.
• Inhale as you trace up your index finger.
• Exhale as you trace down.

Continue this pattern for all five fingers.

This example of guided breathing for mindfulness is handy (literally) because you can do it under a desk, at a bus stop, or in a waiting room. It combines breath, touch, and gentle movement, which can be grounding for people with anxiety or sensory overload.

4. Counting breaths with a gentle reset

Counting breaths is one of the classic examples of guided breathing exercises for mindfulness used in many meditation traditions. The twist here is the “gentle reset” when your mind wanders.

Sit or lie down comfortably. Close your eyes if that feels okay.

• Inhale naturally through your nose. As you exhale, mentally say “one.”
• Next exhale, “two.”
• Continue counting each exhale up to “ten.”

When (not if) your mind wanders and you lose track, simply start again at “one” without judgment. That moment of noticing you’re distracted and returning to the breath is the mindfulness training.

This is a quiet, flexible example of guided breathing you can do anywhere—on a plane, in a meeting (eyes open), or while waiting in line. Studies on mindfulness and breath awareness suggest that even brief practices like this can improve attention and emotional regulation over time.

5. Coherent breathing (about 5–6 breaths per minute)

Coherent breathing is a more research‑backed example of guided breathing for mindfulness and emotional balance. The idea is to slow your breathing to around 5–6 breaths per minute, which seems to support heart‑rate variability and calm.

Try this simple pattern:

• Inhale through your nose for a count of 5.
• Exhale through your nose for a count of 5.

That’s 10 seconds per breath, or 6 breaths per minute. Continue for 5–10 minutes if you can.

If 5‑second inhales feel too long, start with 4 seconds in and 4 out, then gradually lengthen. The key is a smooth, unforced rhythm. This is one of the best examples of guided breathing exercises for mindfulness during work breaks because it’s quiet, subtle, and doesn’t draw attention.

For background on how slow, paced breathing affects the body, you can explore resources from the National Institutes of Health (NIH) and related research on stress and autonomic regulation.

6. “Smell the flowers, blow out the candle” (for anxiety spikes)

This is a simple, story‑like example of guided breathing often used with kids, but adults benefit from it just as much.

Imagine you’re holding a flower in one hand and a candle in the other.

• Inhale through your nose as if you’re smelling a flower—gentle, slow, and pleasant.
• Exhale through your mouth as if you’re blowing out a candle—steady, controlled, not forceful.

You can silently say to yourself, “Smell the flower… blow out the candle,” with each breath. Repeat for 10–20 breaths.

This example of guided breathing is especially useful in moments of sudden anxiety: before a medical appointment, during a conflict, or when you feel panic rising. It gives your mind a simple, soothing image to pair with your breath.

7. Body‑scan breathing (linking breath and sensation)

If you want examples of guided breathing exercises for mindfulness that go a bit deeper, body‑scan breathing helps you tune into your whole body, not just your lungs.

Lie on your back or sit comfortably. Close your eyes if you like.

• Take a slow breath in through your nose, and as you exhale, bring your attention to your feet. Notice any tingling, warmth, or tension.
• Inhale again, and on the exhale, move your attention up to your lower legs.
• With each breath, “scan” one area: knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, jaw, face.

If you notice tension, imagine the exhale flowing through that area, softening it a little each time. This style of guided breathing is often used in mindfulness‑based stress reduction (MBSR) programs, which have been studied for their impact on stress, pain, and mood.

8. Ocean breathing (Ujjayi‑style, without the jargon)

This is a soothing example of guided breathing that adds a gentle sound to help focus your mind.

• Inhale through your nose.
• As you exhale through your nose, slightly constrict the back of your throat so your breath makes a soft ocean or “haaa” sound (like you’re fogging up a mirror, but with your mouth closed).

Keep the sound soft and steady, not forced. Try to make your inhales and exhales about the same length. Continue for 5–10 minutes.

Many people find this one of the best examples of guided breathing exercises for mindfulness during yoga or stretching, because the sound gives your mind something to rest on.

How to choose the best examples of guided breathing exercises for mindfulness for you

You now have several different examples of guided breathing exercises for mindfulness, but they won’t all feel the same in your body. That’s normal. Think of them like different styles of music—some will fit your mood and personality better than others.

Here’s how to experiment:

• If you’re anxious and restless, start with something structured like box breathing or five‑finger breathing. The clear steps can make you feel safer and more grounded.
• If you’re exhausted or wired at night, try 4‑7‑8 breathing or coherent breathing with a slightly longer exhale.
• If you’re feeling disconnected from your body, body‑scan breathing can gently bring you back.
• If your mind is racing, counting breaths or ocean breathing gives it a simple, repetitive job.

The “best examples” are the ones you’ll actually use. Give each practice a fair shot for a few days, then keep two or three as your personal toolkit.

Recent trends (2024–2025) show more people using short, guided breathing breaks built into daily routines—like 2‑minute practices between meetings or before checking email. Many workplace wellness programs and mindfulness apps now include these micro‑sessions because they fit busy schedules while still offering benefits.

For an overview of how mindfulness and breathing can affect stress and health, you can explore:

• The National Center for Complementary and Integrative Health (NCCIH) at the NIH: https://www.nccih.nih.gov
• Mayo Clinic’s resources on stress management and relaxation techniques: https://www.mayoclinic.org/healthy-lifestyle

Simple ways to build a daily guided breathing habit

You don’t need long sessions to benefit from these examples of guided breathing exercises for mindfulness. Consistency matters more than duration.

Try weaving breathing into things you already do:

• After you park your car, do four rounds of box breathing before you get out.
• Before opening your inbox, take ten “smell the flowers, blow out the candle” breaths.
• While waiting for coffee to brew, practice coherent breathing: in for 5, out for 5.
• When you get into bed, do four cycles of 4‑7‑8 breathing.

If you like tech support, many smartwatches and phones now include breathing reminders or short guided sessions. Just remember: the app is a tool, not the point. The point is you, sitting or standing somewhere, noticing your breath and coming back to the present moment.

If you prefer a human voice, you can also find free guided breathing audio from universities and hospitals, such as:

• UCLA Mindful Awareness Research Center: https://www.uclahealth.org/programs/marc

Safety notes and when to modify

Most people can safely try these examples of guided breathing exercises for mindfulness, but there are a few things to keep in mind:

• If you feel dizzy, light‑headed, or panicky, shorten the counts or return to normal breathing. Long holds (like in 4‑7‑8) are not for everyone.
• If you have a respiratory or heart condition, it’s wise to talk with a healthcare professional before doing extended or intense breathwork.
• Never practice breath holds while driving, swimming, or in water.

Gentle, comfortable breathing is the goal. You’re not trying to “win” at breathing; you’re learning to befriend it.

For medical questions about breathing and health, you can explore:

• National Heart, Lung, and Blood Institute (NHLBI): https://www.nhlbi.nih.gov
• General breathing and anxiety information on WebMD: https://www.webmd.com

FAQ: examples of guided breathing exercises for mindfulness

Q: What are some quick examples of guided breathing exercises for mindfulness I can do in under 2 minutes?
Short answers: box breathing (4‑4‑4‑4 for 4 rounds), five‑finger breathing on one hand, or ten “smell the flowers, blow out the candle” breaths. Each of these examples of guided breathing can be done discreetly at your desk or in your car.

Q: What is the best example of guided breathing for sleep?
Many people find 4‑7‑8 breathing or coherent breathing with a slightly longer exhale helpful before bed. These examples of guided breathing exercises for mindfulness encourage your nervous system to shift toward rest, especially if you practice them regularly rather than only on bad nights.

Q: Can you give an example of guided breathing for kids or teens?
Five‑finger breathing is a great example of guided breathing for younger people: they trace their hand while inhaling up a finger and exhaling down. “Smell the flowers, blow out the candle” is another kid‑friendly example that uses simple imagery.

Q: How often should I practice these examples of guided breathing exercises for mindfulness?
Aim for at least one short session a day, even if it’s just 2–5 minutes. You can always add more: a few breaths before meetings, before meals, or when you notice tension. Regular practice helps your body learn these patterns so they’re easier to access when you’re stressed.

Q: Do I need an app, or are written examples enough?
Written examples of guided breathing exercises for mindfulness, like the ones on this page, are often enough to get started. Some people like recording themselves reading the instructions slowly. Apps can be helpful, but they’re optional—your breath is always with you, even when your phone isn’t.

The bottom line: guided breathing is not about doing it perfectly. It’s about noticing that you’re alive, right now, with air moving in and out of your body. Try a few of these examples of guided breathing exercises for mindfulness, keep the ones that feel kind to your nervous system, and let the rest go. Your breath will still be there tomorrow, ready to practice again.