Key takeaways
- A mini uses slow belly breathing and takes about a minute.
- It can be done with eyes open, in public and without anyone noticing.
- Studies of diaphragmatic breathing show lower stress and negative mood, but the effects of one short exercise are small.
How to do a mini
- Hand below the navelRest a hand just under your belly button. Your shoulders can stay relaxed.
- Breathe in slowly through the noseLet the belly rise about an inch as the lungs fill. The chest moves very little.
- Breathe out through the mouthLet the belly fall. Say a calming word silently if you like.
- Repeat for a minuteAim for roughly five to ten slow breaths.
If belly breathing feels awkward, practise lying on your back with a hand on your stomach until the movement is easy to feel.
When to use one
- Stuck in traffic (keep your eyes open when driving)
- Waiting on hold or in a waiting room
- Before a difficult conversation or presentation
- After something upsets you
- When pain or tension builds
What the research shows
In a randomized study of healthy adults, eight weeks of diaphragmatic breathing practice improved attention and lowered negative mood and the stress hormone cortisol compared with a control group.[1] (source 1) A single mini is a smaller dose, so treat it as a quick reset and not a treatment.
Common questions
Is it safe if I have asthma or a lung condition?
Slow breathing is generally gentle, but if it makes you short of breath or dizzy, stop and ask your clinician how to adapt it.
What if focusing on my breath makes me anxious?
Shift your attention to your feet on the floor or to sounds in the room, and keep the breathing natural. You can also try a different technique.
Do minis replace a daily practice?
No. They work best alongside a regular 10 to 20 minute practice, which is what makes the quick version effective.
Sources
- Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Front Psychol. 2017;8:874. doi:10.3389/fpsyg.2017.00874