If you’re looking for a good 5-minute breathing exercise to calm anxiety, improve focus, or just come back to yourself, try my personal technique. This mindful breathing practice is something I use regularly to shift my energy before doing important things. It’s great for beginners, requires no mediation experience, and works surprisingly fast. I guide you through the full thing in a yoga nidra style, so you can follow along.

Before I film an episode of Mind Over Matcha, I’m usually out in nature on my own, carrying all my gear, setting up my own shots, and working through whatever chaos the day throws at me. Before I press record, I always take a few minutes to slow my breath, quiet my mind, and ground myself in the present moment. I think this simple controlled breathing practice can help you with whatever you're doing too!

🔗 Here are a couple things that inspired this video:

The Neuroscience of Breath: How to Use Breathing to Control Emotions |  ⁨@DrTraceyMarks⁩  : https://youtu.be/rPXuhXndOZc?si=VYHrg82rQ1SLL_eJ

Summary of the 3-minute controlled breathing study: https://www.psypost.org/a-simple-breathing-exercise-enhances-emotional-control-new-research-suggests

The actual study in Psychological Reports: https://journals.sagepub.com/doi/10.1177/00332941251329856

🔖 Bookmark this episode and return to it whenever you need help coming back to center. And share it if you think it can help someone else!

📕 Support my work and pre-order my book "Baoisms: Everyday Epiphanies of a Mindful Artist" at baovomusic.com

CHAPTERS

00:00 Intro from the Colorado mountains

01:05 Breathing is healthy for your body and mind

01:30 A scientific study on 3-minutes of breathing

02:36 5-minute guided breathing exercise

07:15 Make this practice your own