Breathing, Meditation, and Relaxation Techniques to Improve Mind and Body Health

Defense Health Agency
Courtesy Story

Date: 12.19.2025
Posted: 12.19.2025 16:55
News ID: 555021

Military service is fulfilling but can be demanding.Research suggests that breathing exercises, meditation, and relaxation techniques can help combat stress and improve wellness, well-being, and performance. In this article, learn the basics of mind and body practices, how they may benefit your health, and tips to get you started.

What Are Mind and Body Practices?

Mind and body practices integrate cognitive, emotional, functional, spiritual, social, and community considerations to promote holistic health. Below are just a few examples and their potential health benefits.

Breathing Exercises

Breathing exercises may help strengthen the parasympathetic (i.e., “rest and digest”) branch of the autonomic nervous system, which together with the sympathetic (i.e., “fight or flight”) branch alters physiological variables like blood pressure, heart rate, and muscle tension to optimize your response to stress. Those physiological changes can also help you manage anxiety, improve concentration, and assist with sleep onset. Learn how to harness the power of breathwork with this instructional video (https://www.hprc-online.org/mental-fitness/stress/tactical-breathing-military) from the Consortium for Health and Military Performance.

Meditation

Meditation involves the deliberate use of attention to notice and modify your relationship to, thought content. Meditative techniques can strengthen focus, augment common therapies for mood and anxiety symptoms, and assist with management of transitions, reintegrations, and occupational stressors. Check out the National Center for PTSD's Mindfulness Coach app (https://www.ptsd.va.gov/appvid/mobile/mindfulcoach_app.asp) and DHA’s Virtual Hope Box (https://mobile.health.mil/Apps/Native-Apps/Virtual-Hope-Box) app for mindfulness meditation tools on the go (https://mobile.health.mil/Apps/Native-Apps/Virtual-Hope-Box).

Yoga

Structured, mindful movement—or ‘yoga’—takes many forms and can focus on physical fitness, mental well-being, or both. Yoga as an adjunct to treatment may benefit your health by lowering blood pressure, relieving stress, improving physical strength, flexibility, and balance, and addressing sleep problems. Try out HPRC's video series (https://www.hprc-online.org/mental-fitness/sleep-stress/practice-yoga-improve-physical-fitness-and-mental-fitness) on yoga sequences to learn the basics.

5 Tips to Start a Mind and Body Practice

  1. Talk with your health care provider. Consult with your health care provider to confirm if yoga and other practices are suitable for you. For information on choosing a complementary health practitioner or program, check out the National Center for Complementary and Integrative Health's tips for selecting a practitioner (https://www.nccih.nih.gov/health/tips/things-to-know-when-selecting-a-complementary-health-practitioner) opens in a new window on nih.gov.
  2. Find a quiet space. Declutter your environment. A clean and organized space can help you focus during your practice. This may be particularly helpful for beginners in yoga and meditation.
  3. Get comfortable. Find a comfortable posture for meditation and breathing exercises. Depending upon the type being practiced, it may be done while sitting, lying down, standing, walking or in other positions.
  4. Have an open attitude. Pay attention to the present moment without judgement, noticing thoughts and feelings. Expect to lose your balance during yoga, and for your attention to wander during meditation. The practice is the point — be kind to yourself!
  5. Listen to your body. Tune in to your body and how you are feeling. Attend to your breathing throughout the practice. During yoga, ease into the positions and never force a stretch.

Additional Resources:

Sources:

  1. Millegan, J., Denninger, J. W., Bui, E., Jakubovic, R. J., Ram, V., Bhakta, J., Hiller Lauby, M. D., Mehta, D. H., Sager, J. C., Fricchione, G., & Sylvia, L. G. (2021). A mind-body program for pain and stress management in active duty service members and veterans. Psychological Services, 18(2), 186-194. https://doi.org/10.1037/ser0000376. .
  2. Bonura, K. B., & Fountain, D. M. (2020). From “Hooah” to “Om”: Mindfulness practices for a military population. Journal of Social, Behavioral, and Health Sciences, 14(1), 183–194. https://doi.org/10.5590/JSBHS.2020.14.1.13.
  3. Skopp, N. A., Bradshaw, D., Smolenski, D. J., Wilson, N., Williams, T., Bellanti, D., & Hoyt, T. (2024). A pilot study of trauma-sensitive yoga and Breathe2Relax among service members in an intensive outpatient program. Military Psychology, 37(1), 62–72. https://doi.org/10.1080/08995605.2023.2296333.

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