MSU Extension Mindfulness for Better Living

Mindful Breathing 

Mindful attention to breath has been linked to many positive health benefits. According to researchers, controlling our breath can us regulate our emotions, activate our parasympathetic nervous system (responsible for the “rest and digest” response), and improve overall psychological well-being.

You can learn more about the benefits of slow and deep breathing in these articles written by MSU Extension health educators: 

• Begin with breathing for improved health and wellness
• Slow your breath, improve your health!

You can learn more about mindful breathing practices below. 

Box Breathing 

Box Breathing (also known as Four-Square Breathing) is a mindful breathing technique that involves four parts: breathing in, holding your breath, breathing out, and holding your breath again. You perform each part for an equal amount of time, repeating the cycle for as long as you want. You can try Box Breathing for yourself by following along with the video below. 

Star Breathing 

Star breathing is a type of mindful breathing practice that focuses on slowing and controlling your breath by breathing in and out for equal amounts of time as you imagine tracing around the edges of a star. Breathe in as you trace away from the star and breathe out as you trace back towards the star. You may go around the star as many times as you like. You can try Star Breathing for yourself by following along with the video below.  

4-7-8 Breathing

4-7-8 Breathing is a mindful breathing practice that focuses on controlling your breath in three separate parts: you spend four seconds breathing in, seven seconds holding your breath, and eight seconds breathing out. If this feels challenging, you can adjust the timing of each section to a more comfortable pace. You can try 4-7-8 Breathing for yourself by following along with the video below.  

More Mindfulness for Better Living 

For more mindfulness resources, you can check out the Mindfulness for Better Living MediaSpace, YouTube, or Spotify Podcast channels. You can also sign up for an upcoming mindfulness program by visiting our health programs or virtual calendar pages.