Breathing Exercises (DBT Mindfulness) — Conscious Breathing

One simple way to practice mindfulness and one-mindfully is to practice breathing on purpose. Your breathing happens all the time—but most of the time it isn't conscious. In DBT, bringing attention to your breath is a reliable way to bring your mind and body back together.

Thich Nhat Hanh teaches a classic breath practice that Marsha Linehan references with respect in DBT contexts:

"Breathing in, I know that I am breathing in… Breathing out, I know that I am breathing out."

What is this for?

Use breathing exercises when you want to:

  • come back to the present moment
  • lower physical tension
  • ride out a wave of emotion without acting on it
  • support Radical Acceptance (with half-smile / willing hands)
  • help your nervous system settle enough to choose your next skill

Important note: Some people feel panicky with deep breathing. If that happens, use the "exhale-first" option below and keep breaths small and gentle.

Step-by-step: Pick one breathing practice

Step 0 — Set up (10 seconds)

Choose your posture:

  • sitting with feet on the floor, hands resting
  • or lying down (if that feels safe)

Eyes:

  • closed only if comfortable
  • otherwise soft gaze at a spot a few feet away

Option A: "In / Out" Conscious Breathing (easiest, very gentle)

This is the Thich Nhat Hanh practice.

Steps (1–3 minutes)

  1. Breathe in naturally and think: "In."
  2. Breathe out naturally and think: "Out."
  3. Keep it simple. When your mind wanders, gently return to In / Out.
  4. If it helps, add a tiny half-smile on the exhale.

Why this works: it gives your mind one small, steady anchor—your breath.

Option B: Belly Breathing (diaphragmatic breathing)

Diaphragmatic breathing is also called abdominal/belly breathing—your belly rises and falls more than your upper chest.

Steps (2–5 minutes)

  1. Put one hand on your belly (or belly + chest).
  2. Inhale slowly through your nose. Let your belly rise gently.
  3. Exhale slowly. Let your belly fall.
  4. Keep your shoulders relaxed.
  5. If your chest is doing all the work, make the next inhale smaller and aim the air "downward" (soft belly expansion).

Option C: DBT Paced Breathing (best for "revved up" emotion)

DBT crisis survival skills often teach paced breathing:

  • slow your breathing down (about 5–6 breaths per minute)
  • and make the exhale longer than the inhale (example: 5 seconds in, 7 seconds out)

Steps (2–4 minutes)

  1. Inhale through your nose for 4–5 seconds.
  2. Exhale for 6–7 seconds (slower than the inhale).
  3. Repeat 6–10 times.
  4. If counting stresses you out, just focus on: "longer exhale."

Option D: If deep breathing causes panic (Exhale-first)

Some people find panic eases if they exhale first, then inhale.

Steps (1–2 minutes)

  1. Start with a gentle exhale (like fogging a mirror—soft, not forceful).
  2. Then inhale a small, comfortable breath through your nose.
  3. Repeat slowly: exhale → inhale.
  4. Keep breaths shallow-to-medium. Comfort first.

Make it mindfulness (the DBT way)

No matter which option you choose, add one DBT mindfulness layer:

  • Observe: notice air moving in/out
  • Describe: "warm," "cool," "tight chest," "soft belly," "fast," "slowing"
  • Return: when your mind drifts, come back gently—no scolding

Neurodivergent-friendly adjustments

If interoception (internal sensing) is hard today:

  • use hands on belly as an external cue
  • use short reps (30–60 seconds) multiple times
  • keep eyes open and anchor to a visual spot
  • reduce counting if it feels like pressure (use "longer exhale" instead)

Quick close (10 seconds)

After you finish, check:

  • Distress before: __/10
  • Distress now: __/10

Even a 1-point drop is a win. If you're steadier, choose your next skill (Check the Facts, DEAR MAN, Problem Solving, Self-Soothing, etc.).

Homework (tiny + doable)

Once a day:

  • 1 minute of In / Out, or
  • 10 breaths of paced breathing

Practicing when you're "okay" makes it easier to use when you're not.