A yoga instructor says this style of breathing will reduce anxiety and strengthen your core. Here’s what happened when I tried it – Fit&Well
2025-04-19T05:00:00Z
Balloon breathing can boost your mood and help you engage your core
I don’t pay a lot of attention to my breathing, despite it being one of the most important things I do to keep my body functioning.
However, the way we inhale and exhale can have a big impact on our physical and mental wellbeing.
Adrienne Mishler, a yoga teacher and YouTube creator, better known as Yoga with Adrienne, touted the benefits of ‘balloon breathing’ on a recently uploaded video.
“You can practice this anytime, anywhere,” she says. “It can really help you feel a little more relaxed, a little less stressed, and centered.”
After giving it a try myself, I’ll add that balloon breathing help with core engagement and mind-muscle connection too.
Here are my other takeaways from practicing Mishler’s balloon breathing techniques.
How to do balloon breathing
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Mishler uses a yoga mat and yoga block in her video, but as she points out, “you can do this in a chair or on a yoga mat. I’m sitting up on a block, but you could do this seated at the edge of your couch or on a bench.”
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Balloon breath involves breathing deeply, and directing your airflow into the core.
You’ll focus on expanding the rib cage and belly button, dropping the diaphragm, and allowing the abdominal muscles to lengthen and contract as you inhale and exhale.
Mishler performs balloon breath in different positions and uses verbal cues to teach the technique.
I instantly felt calmer
Most of us juggle busy schedules and hectic workdays, and I’m no different.
Mishler’s balloon breathing helped me feel calmer and more centered almost immediately.
Deep breathing activates our parasympathetic nervous system, signaling to our bodies that we’re in a safe environment.
By the end of the 10-minute video, rather than mentally preparing for my next personal training client, or planning my next workout, I was relaxed—while remaining awake and alert.
Deep breathing activates our parasympathetic nervous system, signaling to our bodies that we’re in a safe environment. This disengages our ‘fight or flight’ response.
If you struggle with stress or anxiety, taking a 10-minute balloon breath break could have some positive benefits for your mental health.
My core muscles felt “awake”
Balloon breathing also offers physical benefits. Taking a few minutes to focus on breathing allowed me to connect with my core muscles.
I’m definitely aware of them when doing abdominal exercises like sit-ups, but concentrating on these muscles while breathing gave me a strong sense of control, and enhanced my mind-muscle connection.
I had better focus for hours
The impacts of balloon breathing lasted well beyond the 10-minute session.
I’m easily distracted when sitting at my desk, but after a few minutes of calm, I was able to focus.
It usually takes me around 20 minutes to complete client notes for the day, but after my breathing break, it took me around 15 minutes instead.
This time-saving benefit was a huge win for me, which is why I plan on making balloon breathing part of my daily routine.
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