Breathing Techniques for Meditation

Breathing Techniques for Meditation. Meditating has innumerable benefits from: mental sharpness, emotional well-being, and even a healthier body. It has been scientifically proven to reduce anxiety, lessen depression, reduce stress, lower blood pressure, increase mental strength and focus, it improves the immune system, and can even help prevent arthritis (just to name a few benefits).

It can be done virtually anywhere in as little as 5 minutes a day (though many advocates recommend 15-20 minutes per day) so there is no good reason not to add meditation into your daily routine. A key to mindful meditation is breath. The most basic form of mindful breathing is to simply draw attention to your breath; both the inhale and the exhale. Ideally you should sit or lay down in a comfortable position start by taking an exaggerated breath inhale deeply through the nose, hold for approximately 2 seconds and let out a long exhale through the mouth.

If you are easily distracted or simply prefer more guidance there are many resources online that you can use for a “guided meditation” These guided meditations often include soothing background music and instructional breathing throughout the meditation period. However, it is just as simple to create your own mediation.

• Step 1: Find a comfortable position.

  You can be seated in a chair or laying down in a comfortable position. Place your tongue against the rough of your mouth or wherever it is most comfortable. The hand position is also up to your comfort. I like to place my hands on my belly so I can feel it rise on the inhale, and drop on the exhale. This helps me relax as well as focus on the breath.

• Step 2:Relax your body.

  Relax any areas of tension and just breathe.

• Step 3:Focus on your breathing.

  Feel the natural flow in and out. You can breathe naturally or you can try any yogic pranayama, or even use a breathing resistance trainer like Expand-A-Lung on a low setting. Using the Expand-A-Lung will help you lengthen your inhales and exhales which may help you relax and find a deeper meditation.

• Step 4:If you find that your mind starts to wander

  , or you become distracted bring your focus back to your breath. Let go of any lingering thoughts, or worries and just breathe!

• Step 5:Stay in this meditation for 5-7 minutes.

  While in silence notice your breath. If you get lost in thought, just return to your breath.

• Step 6:Let a few minutes pass.

  Bring awareness to your entire body. Relax. Give yourself gratitude for your practice.

You will likely notice some benefits like stress reduction and relaxation immediately after your first mediation practice while others will come over time. It’s amazing how something so simple and refreshing that takes so little time can have such a tremendous impact on our overall wellness.