Abdominal breathing, aware breathing and the five-minute daily recharge practice are the core skills in this short mindfulness micro exercises PDF. It is aimed at adults and older teenagers who want printable breathing exercises, grounding techniques or simple relaxation activities to use at home, in counselling, CBT sessions, wellbeing groups or between therapy appointments.
Daily mindfulness practice can be easier to keep up when the steps are brief, concrete and repeatable. The PDF explains mindfulness as present-moment attention without judgement, then links the approach with emotional resilience, reduced worry and rumination, improved concentration, lower physiological arousal and calmer stress responses.
Exercise 36 focuses on abdominal breathing, also known as belly breathing. It gives a seated practice that includes settling into a chair, lengthening the spine, relaxing the shoulders, placing hands on the belly, and noticing the natural rise and fall of the breath. The wording makes it suitable for people looking for a calming breathing exercise for stress, anxiety, overwhelm or emotional regulation.
Exercise 37 moves into aware breathing through the nostrils. It invites the user to notice coolness on the in-breath, warmth on the out-breath, body sensations, wandering thoughts and the gentle return to the breath. Counsellors, CBT therapists, wellbeing practitioners and mindfulness teachers could use it as a short grounding exercise during sessions or as homework practice.
Exercise 38 is a five-minute daily recharge practice for lying down in a quiet place. It includes yawn breathing, soft belly breathing, releasing tension on each out-breath, sensing the body, stretching, noticing thoughts and allowing gravity to support relaxation. Produced by Think CBT, it may be useful for adults wanting a printable mindfulness handout, a quick relaxation routine or a simple daily reset.
