Real-World Examples of Deep Breathing Exercises: Mindfulness Practices You’ll Actually Use

Instead of starting with theory, let’s begin with real situations. Picture these moments:

You’re sitting in traffic, running late, heart pounding. Your brain is replaying worst-case scenarios. This is a perfect moment for a simple belly-breathing practice.

You’re about to present in a meeting, and your voice feels shaky. A short box-breathing sequence can help you feel more grounded.

You’re lying in bed, mind racing through tomorrow’s to-do list. A gentle 4-7-8 breathing pattern can help your body switch into “rest” mode.

These are all real examples of deep breathing exercises: mindfulness practices that don’t require special equipment, apps, or a yoga studio. Just your lungs, a bit of focus, and a few seconds of your time.

Belly breathing as a foundational example of deep breathing

Let’s start with one of the best examples of deep breathing exercises: belly breathing, also called diaphragmatic breathing.

Think of it as teaching your body to breathe the way it was designed to, instead of shallow chest breathing that keeps you in stress mode. The National Institutes of Health has highlighted diaphragmatic breathing as a helpful practice for relaxation and stress reduction (NIH).

Here’s how to try this example of a deep breathing exercise:

Settle into a comfortable position, sitting or lying down. Place one hand on your chest and the other on your belly. Breathe in slowly through your nose, letting your belly rise like a balloon while your chest stays relatively still. Exhale through your mouth, letting your belly gently fall.

You’re not forcing anything; you’re just noticing and guiding. The mindfulness piece is in paying attention: the temperature of the air, the feeling of your belly expanding, the way your body softens as you breathe out.

Real-life use case: You’re between back-to-back Zoom calls. Instead of scrolling your phone, you close your eyes and take 8–10 belly breaths. No one even has to know you’re doing it, but your nervous system will.

Box breathing: a structured example of deep breathing for focus

Box breathing is one of the best examples of deep breathing exercises: mindfulness practices used by athletes, performers, and even some military and law enforcement training programs to stay calm under pressure.

Think of a box with four equal sides. Each side is a part of the breath:

Breathe in through your nose to a slow count of four. Hold your breath for a count of four. Exhale through your mouth for a count of four. Hold again for a count of four.

That’s one “box.” You can repeat this for 3–6 rounds. If four counts feels too long, use three. The point is the even rhythm, not the exact numbers.

Mindfulness tip: As you breathe, imagine drawing a square in your mind—up one side as you inhale, across the top as you hold, down the other side as you exhale, and across the bottom as you hold again.

Real example: You’re about to walk into a job interview. Instead of mentally spiraling, you sit in your car, set a quiet timer for two minutes, and do box breathing. You’re not trying to erase nerves; you’re just bringing your body down from red alert to “I can handle this.”

4-7-8 breathing: a calming example of deep breathing for sleep and anxiety

Another powerful example of deep breathing is the 4-7-8 method, popularized by Dr. Andrew Weil and often recommended for winding down at night.

Here’s the pattern:

Breathe in quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of eight, making a soft whooshing sound.

That long exhale is where the magic happens. Longer exhales are linked with activating the parasympathetic nervous system—the body’s rest-and-digest mode. Health organizations like Mayo Clinic and WebMD have highlighted slow, controlled breathing as a supportive tool for anxiety and sleep issues (Mayo Clinic, WebMD).

Real-life example: It’s 1:30 a.m., and your brain is stuck in replay mode. You decide to try four cycles of 4-7-8 breathing instead of reaching for your phone. You focus on counting and the feeling of the air leaving your body. Even if you don’t fall asleep instantly, your body gets the message: it’s okay to relax.

Mindfulness layer: Notice the thoughts that show up between counts. You don’t have to fight them. Just gently come back to the numbers and the breath.

Alternate nostril breathing: a balancing mindfulness practice

If you’re looking for more nuanced examples of deep breathing exercises: mindfulness practices that also bring a sense of mental balance, alternate nostril breathing (nadi shodhana in yoga) is a classic.

Here’s a simplified version:

Sit comfortably with your spine upright. Using your right hand, lightly close your right nostril with your thumb. Breathe in through your left nostril. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left. That’s one full round.

You can repeat this for 5–10 rounds at a slow, comfortable pace.

Real example: You’re switching from work mode to family mode and feel mentally scattered. You sit on the edge of your bed, set a gentle 3-minute timer, and do alternate nostril breathing. You’re using your breath and your hands to signal to your brain: it’s time to transition.

Mindfulness angle: Pay attention to which nostril feels more open, how the air feels as it passes, and the subtle shift in your mental state as you continue.

Counting breath: one of the simplest examples of deep breathing exercises

Sometimes you don’t have the energy to remember a fancy pattern. Counting breath is a wonderfully simple example of a deep breathing exercise you can use almost anywhere.

Here’s one version:

Breathe in through your nose and silently count “one.” Exhale and silently count “two.” Inhale “three,” exhale “four,” and so on, up to ten. Then start again at one.

If your mind wanders (and it will), just notice that and gently return to the next number. The counting gives your mind a light task so it doesn’t run off with every anxious thought.

Real-life scenario: You’re standing in line at the pharmacy, feeling impatient and stressed. Instead of doomscrolling, you quietly practice counting breath. Nobody around you has any idea you’re doing a mindfulness practice.

This is one of the best examples of deep breathing exercises: mindfulness practices that fit into micro-moments of your day—waiting rooms, elevators, checkout lines.

Sighing and extended exhale: a natural example of deep breathing for quick relief

You know that big sigh you make when you finally sit down after a long day? That’s your body’s built-in stress relief tool. Turning that into a conscious practice gives you another example of deep breathing you can use on the fly.

Try this:

Take a normal inhale through your nose. Then take a second, shorter sip of air on top of it. Now exhale slowly and fully through your mouth, like a long, gentle sigh. Repeat this 3–5 times.

Researchers have been exploring how extended exhales and “physiological sighs” can reduce stress and improve mood, and interest in these techniques has grown through 2024 in both wellness communities and mental health apps.

Real example: You just finished a hard conversation, and your body feels tight. You step into the hallway or bathroom, do a few rounds of this double-inhale, long-exhale sigh, and feel your shoulders finally drop.

Mindfulness tip: Notice where you feel tension—jaw, shoulders, chest—and imagine it riding out of your body on the exhale.

Resonant breathing: an evidence-backed example of deep breathing

If you like data, resonant breathing (often around 5–6 breaths per minute for many adults) is one of the most researched examples of deep breathing exercises: mindfulness practices. Studies have associated this slow, steady breathing with improved heart rate variability and emotional regulation.

Here’s a simple way to try it:

Inhale through your nose for a count of five. Exhale through your nose for a count of five. That’s one breath. Aim for about five or six of these per minute, for 5–10 minutes total.

You can use a timer or a breathing app that guides you with a rising and falling circle or sound. Many mental health and meditation apps have added resonant breathing options in their 2024 updates because users are looking for simple, science-informed tools.

Real example: You block off ten minutes between work and dinner, sit in a chair, and follow this 5-in, 5-out rhythm. You’re not trying to “empty your mind.” You’re just giving your body a predictable, soothing pattern.

Mindfulness focus: Feel the subtle pause at the top of each inhale and the bottom of each exhale. You’re riding the wave of your breath instead of fighting it.

How to weave these examples of deep breathing exercises into daily life

Knowing a bunch of techniques is one thing. Actually using them when your stress is at a 9 out of 10 is another.

Here are practical ways to turn these examples of deep breathing exercises: mindfulness practices into habits instead of “nice ideas” you forget:

Attach them to existing routines. Do belly breathing while your coffee brews. Practice 4-7-8 breathing after you turn off your bedside lamp. Try counting breath in the shower or while your computer boots up.

Use them as “bookends” for stressful tasks. Before a tough email, do one minute of box breathing. After a difficult call, do three extended-exhale sighs. You’re giving your nervous system a buffer on both sides of the stress.

Create micro-practices. You don’t always need a 20-minute session. One or two slow breaths before you speak in a meeting. A few alternate nostril breaths in your parked car before going into the house. These tiny, real examples add up.

Pair them with self-talk. On the inhale: “Breathing in, I know I’m breathing in.” On the exhale: “Breathing out, I release a little tension.” It doesn’t have to be poetic; it just has to be honest.

If you’re dealing with ongoing anxiety, trauma, or health issues, breathing exercises are supportive tools, not replacements for medical or psychological care. Organizations like the National Institute of Mental Health offer guidance and resources for anxiety and stress management (NIMH).

Frequently asked questions about examples of deep breathing exercises

Q: What are some simple examples of deep breathing exercises I can do at work?
A: At your desk, you might try belly breathing with one hand on your stomach under the table, box breathing while you wait for a meeting to start, or counting breath during a quick break. These are quiet, subtle examples of deep breathing exercises: mindfulness practices that don’t draw attention but can still lower your stress.

Q: What is one example of a deep breathing exercise for panic or high anxiety?
A: When anxiety spikes, many people find extended-exhale breathing helpful. You can inhale through your nose for a count of four and exhale through your mouth for a count of six or eight. That longer exhale can help shift your body out of full-on alarm mode. Pair it with grounding—feeling your feet on the floor—for an even more stabilizing example of deep breathing practice.

Q: How often should I use these examples of deep breathing exercises?
A: Think of them like brushing your teeth. A little bit, regularly, works better than a lot, once in a while. Even 3–5 minutes a day of mindful breathing—broken up into tiny segments—is helpful. Over time, your body starts to recognize the patterns and responds more quickly.

Q: Are there any health concerns with deep breathing?
A: Most people can safely practice gentle deep breathing. If you have respiratory issues, cardiovascular conditions, or feel dizzy or uncomfortable while practicing, keep the breaths smaller and slower, and talk with a healthcare professional. Sites like Mayo Clinic and your own doctor can help you decide what’s right for you.

Q: Do I need to sit in a special posture for these mindfulness practices?
A: Not at all. Many real examples of deep breathing exercises can be done sitting in a chair, lying in bed, or even standing in line. A relaxed but upright posture can help for longer sessions, but the best posture is the one you’ll actually use.

Bringing it all together

You don’t need to master every technique at once. Pick one or two examples of deep breathing exercises: mindfulness practices that feel natural to you—maybe belly breathing and 4-7-8 breathing—and experiment with them for a week.

Notice when they help: before bed, before a meeting, after an argument, during a wave of anxiety. Those are your personal “use cases.” Over time, you’ll build your own toolkit of real, lived examples of deep breathing that support your mental health, not just in theory, but in the middle of your actual, messy, beautiful life.