Changes in Trait Mindfulness after a Brief Mindfulness Training Program of Self-Breathing

Area of Science:

• Psychology
• Cognitive Science
• Behavioral Science

Background:

• Mindfulness training (MT) enhances psychological and cognitive performance.
• Continuous MT is crucial but challenging for busy individuals.
• Trait mindfulness may be improved through accessible training methods.

Purpose of the Study:

• To evaluate the effectiveness of a brief, flexible self-breathing mindfulness program.
• To determine if this program can enhance trait mindfulness in adults.
• To assess the feasibility of this intervention for individuals with demanding schedules.

Main Methods:

• A pre-post intervention design was employed.
• Trait mindfulness was measured using the Japanese Five Facet Mindfulness Questionnaire (FFMQ).
• Data were collected before, during (2 weeks), and after (4 weeks) the intervention, analyzed with Friedman test and Dunn-Bonferroni correction.

Main Results:

• Twenty-two healthy adults (20-60 years) with no prior meditation experience participated.
• Median FFMQ scores increased significantly from pre-intervention (115.5) to post-intervention (129).
• Significant improvements were noted in FFMQ sub-scales: Observing, Nonreactivity, Describing, and Nonjudging.

Conclusions:

• A simple, brief, and flexible self-breathing mindfulness intervention substantially fosters trait mindfulness.
• This method is a viable option for individuals with busy lifestyles.
• The findings support the adoption of self-breathing exercises for enhancing mindfulness.