Mindful Breathing Exercise: Deep Calm Cool Warm
By David Hennessy, Clinical Psychologist, Varsity Lakes, Gold Coast, QLD
A simple daily practice to calm your nervous system and quieten a racing mind.
David the Psychologist @hennessyclinicalpsychology
Mindful Breathing Exercise: Deep Calm Cool Warm
The mindful breathing exercise known as Deep Calm Cool Warm is a structured and practical way to calm the nervous system. In clinical practice, I often return to strategies that are simple, adaptable, and generalisable across age groups and circumstances.
You can use this mindful breathing exercise during the day, before challenging conversations, or when you wake at night with a racing mind. Importantly, it does not require you to eliminate thoughts. Instead, it gently trains attention and strengthens regulation.
Why This Mindful Breathing Exercise Works
Slow diaphragmatic breathing influences the autonomic nervous system. When you lengthen your breath and focus on bodily sensations, you support parasympathetic activation associated with settling and recovery [1].
Systematic review evidence suggests slow breathing practices are linked with beneficial psychophysiological changes, including reduced arousal and improved emotional control [2]. In addition, mindfulness-based interventions demonstrate reliable reductions in anxiety and depression symptoms [3].
Research examining affect labelling indicates that putting feelings into words can influence emotional processing and regulation [4]. Repeatedly returning attention to present-moment experience strengthens psychological flexibility – the capacity to notice internal experiences and respond in steadier, values-consistent ways [5].
More recent findings continue to support slow-paced breathing as a practical strategy for reducing state anxiety and buffering stress responses [6].
The Exercise – Deep Calm Cool Warm
Mindful Breathing Exercise (“Deep, Calm, Cool, Warm”)
This is a simple practice to help calm your nervous system and quieten a racing mind. It is particularly useful when you wake during the night, but practising for 5 minutes each day will help your system get used to it.
The practice involves narrating your breathing to keep your mind focused on the present moment.
- DEEP: Say the word “deep” to yourself, and then take a slow, deep breath into your belly.
- CALM: Before you breathe out, say the word “calm”. As you exhale, consciously relax your body. You might wiggle your fingers and toes, relax your jaw, or drop your shoulders. Let go of any physical tension.
- COOL: Before your next in-breath, say the word “cool”. As you breathe in, notice the slightly cooler air on your face or in your nose.
- WARM: Before you breathe out, say the word “warm”. As you exhale, notice the breath leaving your body at a warmer temperature.
Continue this cycle: Deep (breathe in), Calm (breathe out), Cool (breathe in), Warm (breathe out). Your mind will naturally wander. That is normal. Each time you notice a distraction, gently guide your attention back to the exercise.
Integrating This Practice Into Daily Life
- When waking during the night
- During periods of stress or overwhelm
- Before important conversations
- After conflict
- As part of a structured daily routine
If you would like to expand these skills further, you may find these related articles helpful:
Values, Attention, And Psychological Flexibility
Mindfulness And Self-Compassion Practices For Wellbeing
Busy, Serious, Happy, Healthy, Conscious Effort
Frequently Asked Questions
What Is The Deep Calm Cool Warm Mindful Breathing Exercise?
It is a structured breathing and attention practice designed to calm the nervous system and quieten a racing mind.
How Often Should I Practice?
Practice for at least 5 minutes daily. Additionally, use it when you wake during the night.
Does It Help With Anxiety?
Slow breathing and mindfulness practices are associated with reductions in anxiety when practised consistently [2,3,6].
What If My Mind Keeps Wandering?
Mind wandering is normal. Each return strengthens attentional control and psychological flexibility [5].
References
- Porges, S. W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116–143. https://doi.org/10.1016/j.biopsycho.2006.06.009
- Zaccaro, A., et al. (2018). How breath-control can change your life. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
- Hofmann, S. G., et al. (2010). Mindfulness-based therapy meta-analysis. Journal of Consulting and Clinical Psychology, 78(2), 169–183. https://doi.org/10.1037/a0018555
- Kircanski, K., Lieberman, M. D., & Craske, M. G. (2012). Feelings into words. Psychological Science, 23(10), 1086–1091. https://doi.org/10.1177/0956797612443830
- Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility. Clinical Psychology Review, 30(7), 865–878. https://doi.org/10.1016/j.cpr.2010.03.001
- Iwabe, T., & Miyakawa, A. (2025). Slow-paced breathing reduces anxiety. Frontiers in Human Neuroscience, 19, 1605862. https://doi.org/10.3389/fnhum.2025.1605862
Enquiries And Appointments
(We are a Gold Coast Clinical and General Psychologist clinic conveniently positioned in Varsity Lakes.)
(Therapy is available in person at Varsity Lakes or via telehealth anywhere in Australia.)
(The easiest way to book an appointment is online.)
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