Mindful Breathing
Overview
This handout was created for a Write Night when the student health center couldn't make it and we wanted some mindfulness resources. It includes three different techniques I learned in group therapy as a grad student.
Mindful Breathing Exercises
Exercise 1: The Balloon Exercise
Imagine that you have a balloon in your stomach.
Breathe in to fill the balloon.
Breathe out to let it deflate.
If you find your thoughts wandering, refocus on the image of the balloon.
Exercise 2: 7/8/11 Breathing
Breathe in for 7 seconds.
Hold your breath for 8 seconds.
Breathe out slowly, so that it takes you 11 seconds to fully exhale.
Repeat this cycle two or three times.
Exercise 3: Four-Square Breathing
Breathe in for 4 seconds.
Hold your breath for 4 seconds.
Breathe out for 4 seconds.
Wait 4 seconds before breathing in again.
Repeat for several cycles.