Mindfulness-Based Stress Reduction and the Power of Breath

A Therapist’s Perspective on Belly Breathing and Presence

When I was in my mid-twenties, I experienced tremendous dissatisfaction in my career as a lawyer and was in search of a life that felt more inspiring and fulfilling. One evening my dad said to me, “Your breath will save your life.”

I was a bit puzzled and thought, well yes, of course, we need to breathe to stay alive, don’t we? So what did that have to do with feeling unhappy as a lawyer?

Little did I realize that my dad was onto something much greater than I could comprehend. His words stayed with me until years later when I discovered how to breathe and when to breathe.

Discovering Mindfulness-Based Stress Reduction (MBSR)

After studying and practicing Mindfulness-Based Stress Reduction (MBSR) through Jon Kabat-Zinn’s eight-week MBSR program, I learned how to breathe diaphragmatically, or what is commonly referred to as belly breathing.

What Is Mindfulness-Based Stress Reduction (MBSR)?

Mindfulness-Based Stress Reduction is an evidence-based program developed by Jon Kabat-Zinn that teaches mindfulness practices to help individuals manage stress, pain, and illness. MBSR emphasizes present-moment awareness, non-judgment, and the use of the breath as an anchor for regulating the nervous system and cultivating emotional balance.

You can learn more about the foundations and ongoing work of mindfulness-based practices through the Insight LA Meditation, which supports mindfulness education and retreats rooted in these principles:

👉 https://www.insightla.org

The Healing Benefits of Diaphragmatic (Belly) Breathing

Diaphragmatic breathing can help restore balance. It helps us feel grounded. It can help those who suffer from chronic physical and emotional pain increase blood circulation and reverse the body’s chemistry from dire states of discomfort to enhanced states of calm and ease.

Through mindfulness-based breathing, the body shifts out of stress response and into regulation.

A Simple Belly Breathing Practice

I learned a very simple way to practice belly breathing that I would like to share:

• First, try lying down on your back, if it feels comfortable for you, then place your hand in the center of your abdomen.

• Next, inhale through your nose and allow the breath to move into your belly, allowing the belly to rise as you’re breathing in, just like when a balloon is inflated.

• Then, gently allow yourself to exhale out of your mouth and notice the belly falling, in the same way a balloon deflates when air is released.

Breathing in through the nose … belly rises. Breathing out through the mouth … belly falls.

At first, this might feel foreign and you may even find yourself forcing the belly to rise and fall. With practice and patience, the breath will flow more naturally.

Using the Breath Throughout the Day

I started to practice belly breathing in the mornings and in the evenings. Gradually, I noticed myself taking more concentrated breaths throughout the day, mostly in times of stress, fear, and even sadness, in order to stay relaxed and focused.

Very soon thereafter, I began taking belly breaths all throughout the day, even in times of excitement and joy, to maintain a deeper sense of equilibrium.

Mindfulness, Presence, and the Witnessing Self

Through practicing belly breathing, I learned to become a witness to my thoughts, my fears, and all of my emotional experiences. I learned to stay out of the past and out of the future, and to use my breath as the anchor to keep me still, silent, and present.

This is a core principle of Mindfulness-Based Stress Reduction: learning to observe internal experience without becoming overwhelmed by it.

A Daily Breathing Practice for Grounding

I encourage clients that I work with to take three deep belly breaths before they get out of bed in the morning, and again, three deep belly breaths before they fall asleep.

As you become more acquainted with belly breathing, you’ll be able to practice it anytime, anywhere, with focus and intention — whether you’re feeling distress or delight.

And as you continue your belly breathing practice, you just might discover that your breath really can be a life-saver.

Continuing the Mindfulness Journey

If you’re interested in learning how mindfulness-based practices like MBSR and breath-work can support stress reduction, emotional regulation, and overall well-being, working with a therapist trained in mindfulness can help you integrate these tools into daily life.

Written by Anahita Kia, JD, LMFT, a solution-focused therapist who helps individuals navigate mental health concerns, relationship challenges, and addictive patterns of behavior.