Last Updated:July 04, 2025, 18:00 IST
At its core, mindful breathing is all about paying attention to how your breathe. This simple exercise can help calm racing thoughts and increase your focus.
Deep breathing activates relaxation response, easing stress.
Feeling overwhelmed by exams or long hours of study? One simple tool can help you reset: mindful breathing. At its core, it’s about paying attention to your breath – how you inhale, exhale, and pause in between. A practice rooted in ancient yogic traditions, mindful breathing is now backed by science for its ability to ease stress and sharpen focus.
Even a few minutes of deep, conscious breathing can calm your nerves, lower stress hormones, and steady your heartbeat. It activates your body’s relaxation response, helping you feel more grounded and in control – exactly what you need during high-pressure moments.
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Focus, Without the Overwhelm
Dr. Rajesh Kumar, Professor of Practice, School of Behavioural and Social Sciences at Manav Rachna International Institute of Research and Studies, notes that mindful breathing helps train your mind to stay in the present. He says, “By anchoring your attention to your breath, you reduce distractions and quiet mental chatter – boosting your ability to focus, absorb information, and recall it when it counts.”
Emotional Reset in Real Time
Kumar says, “Mindful breathing also builds emotional awareness. Instead of reacting to stress or frustration, mindful breathing offers a pause – a small but powerful space to respond with calm and clarity. This makes it easier to handle setbacks and stay patient under pressure.”
Benefits Beyond the Mind
Physically, it improves oxygen flow to the brain, supports digestion, promotes better sleep, and even aids memory retention – key factors for academic performance. Spiritually, it’s a gateway to inner stillness, helping you reconnect with yourself after intense study sessions.
Kumar shares a simple Box Breathing technique that you can start today
Inhale for 4 seconds.Hold for 4 seconds.Exhale for 4 seconds.Hold again for 4 secondsRepeat for 2–5 minutes. It’s quick, effective, and delivers immediate calm.
In short, mindful breathing isn’t just a wellness trend – it’s a smart, accessible way to stay balanced and focused, especially when it matters most.
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Location :Delhi, India, India
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