Brief Mindful Breathing for Anxiety

Christiane Wolf, MD, PhD, Mindfulness and Insight Meditation Teacher at InsightLA, Los Angeles

What: When feeling anxious this brief guided mindfulness meditation can bring you out of worrying thoughts back into the present moment. Using the breath as an anchor you might realize that in this moment you are actually ok.

Effectiveness: Regular practice of mindfulness meditations has been widely researched and has been shown to reduce symptoms like anxiety, depression and stress and increase quality of life and overall well being.

For a compilation of mindfulness research please go to:

Mindfulness-based stress reduction (MBSR) for improving health, quality of life and social functioning in adults. Campbell Systematic Review 2017, 13.

Khoury, B., Lecomte, T., Fortin, G.,… Hofmann, S. G. (2013). Mindfulness-Based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33, 763-71.

Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156-78.

Dr. Wolf is a physician turned mindfulness and insight meditation teacher. She is the co-author of “A Clinician’s Guide To Teaching Mindfulness” and together with her co-author Dr. Greg Serpa leads the national Mindfulness Facilitator Training for Clinicians at the VA (US Department of Veteran Affairs).