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
The Exercise – Deep Calm Cool Warm (5 minutes per day)
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 also particularly helpful when you wake during the night, but practising for 5 minutes each day will help your system get used to it.
When to Practise:
There are two important times to do this exercise:
1. Daily practice — 5 minutes every day, regardless of how you are feeling. Think of this like training. The more you practise, the better you get at using it when you need it most.
2. At times of distress or discomfort — Use it whenever you are in pain, feeling anxious or worried, distressed, or wanting to relax.
How to Practise:
– Find a comfortable position, either sitting or lying down.
– You can say the words out loud or clearly in your head. The exercise is to narrate the experience of your breathing.
The Steps:
1. DEEP
– Say the word “Deep” to yourself.
– Then, take a comfortable, deep breath in.
– Try to breathe low into your abdomen. Imagine your belly expanding like a balloon as you breathe in.
2. CALM
– Say the word “Calm”.
– Then, breathe out slowly.
– As you breathe out, focus on making your body physically calm. Gently wriggle your fingers and toes and allow your shoulders to loosen and relax.
3. COOL
– Say the word “Cool”.
– Then, breathe in again.
– As you breathe in, pay attention to the sensation of the slightly cooler air on your face (around your nose and mouth).
4. WARM
– Say the word “Warm”.
– Then, breathe out.
– As you breathe out, notice the sensation of the slightly warmer air on your face.
What to Do When Your Mind Wanders (and it will!):
– It is completely normal for your mind to drift off to other thoughts, worries, or sensations. This is not a mistake or a failure.
– The practice is to simply notice when your attention has wandered away from the exercise.
– When you notice this, gently acknowledge it (“Oh, my mind is over there”) and then guide your focus back to the task: “Deep… calm… cool… warm…”.
– Each time you bring your mind back, you are strengthening your ability to not get so caught up in the “swirling ball of thought”. You are practising anchoring yourself in the present moment.
Repeat the Cycle:
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.
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].
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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