Aside from making you feel calm and relaxed, practicing breathing meditation can also help relieve tension, reduce blood pressure and stress, and improve overall physical condition.
Breathing meditation is the best way to relieve stress and feel healthier in your body.
This is a form of meditation for beginners that anyone can do.
With breathing meditation, you will immediately feel a sense of relaxation that can protect your health over time.
If you enjoy it, breathing meditation can be the first in a comprehensive practice of “mindfulness” where you learn to accept and appreciate the things in life and stop fighting against your own thoughts and feelings.
Breathing meditation does not take so much time and it can be of great benefit to body and soul.
The benefits of respiratory meditation
Meditation practitioners have known for thousands of years that breathing meditation keeps the mind and body healthy.
It also contributes to a more peaceful life.
Scientists have worked to translate these ancient practices for today’s world.
From the very practical stress reduction to the exploration of one’s own emotions, programs are developed that do justice to the problems of our time.
The benefits that result from mindfulness of one’s own breathing are measurable.
If you learn some simple breathing techniques, you can:
- Reduce the level of stress in your body
- Lower your heart rate
- Lower your blood pressure
- Improve diabetes symptoms
- Reduce depression
- Better deal with chronic pain
- Better regulate the body’s response to stress and fatigue
- Reduce the risk of burnout
- Reducing fears
- Improving brain health
- They reduce negative thinking and negative self-talk
- You have increased compassion and more positive emotions
- They have improved cognitive functions such as memory, attention and concentration
Mindfulness is a form of meditation that combines the teachings of the Buddha in the East with the latest scientific findings in the West.
It is based on the idea that our mind is a machine that automatically and thoughtlessly constantly generates thoughts, and that we live in a reality full of stimuli that disperse us and make us forget ourselves and live in a state of subconscious, decoupling and oppression of our mind and body.
Mindful breathing is a simple breathing meditation technique that provides a solid foundation for further mindfulness practice.
The breath is really a core element of any mindfulness practice.
Getting to know him through a variety of breath-centered exercises can strengthen any other practice we want to explore.
The Breath Mindfulness Meditation Exercise
Start by getting into a comfortable position and closing your eyes or keeping them open.
Keep your eyes open. Start by taking several long, slow, and deep breaths by fully inhaling and exhaling.
Breathe in through your nose and out through your mouth.
Allow your breath to find its own natural rhythm.
Focus your full attention on each inhalation as the breath enters the nostrils, travels to the lungs, and expands the abdomen.
Perceive every exhalation as your abdomen contracts and air flows back up through the lungs through the nostrils or mouth.
Let all your attention flow with your breath.
Pay attention to how inhalation differs from exhaling.
You may find the air cool when it enters your nose and warm when you exhale.
As you turn deeper inward, you begin to let go of the sounds around you.
“If you want to conquer life’s fears, live in the moment, live in breath.” – Amit Ray
If you’re distracted by sounds in the room, just perceive them and then bring your attention back to your breath.
Just breathe the way you breathe and strive not after changing anything in your breath.
Don’t try to control your breath in any way. Observe your experience at this moment without judging, and pay attention to every inhalation and exhalation.
When your mind wanders away to thoughts, plans, or problems, you simply perceive that your mind is wandering.
Observe the thought as neutrally as possible when it enters your consciousness.
Then practice letting go of the thought as if it were a leaf flowing down a stream.
Put every thought that comes up on a leaf in your mind and watch it drift down the creek out of sight.
Then bring your attention back to your breath.
Your breath is an anchor that you can return to again and again when you are distracted by thoughts.
Perceive when your thoughts wander. Observe the types of thoughts that captivate or distract you.
Observing is the most valuable part of learning.
With this knowledge, you can strengthen your ability to detach yourself from thoughts and redirect your attention back to the qualities of your breath.
“For a few minutes I tried to completely empty my mind and focus only on breathing: sometimes it is useful to rediscover the simpler pleasures of life”. – Romain Gary
Practice returning to breath with your full attention.
Observe the gentle lifting of the stomach when inhaling and the relaxation and letting go when exhaling.
Allow yourself to be completely with your breath as it flows in and out.
You may be distracted by pain or discomfort in the body, or by twitching or itching that distracts your attention from the breath.
You may also notice that feelings arise, perhaps sadness or happiness, frustration or contentment.
Perceive everything that comes up, including thoughts or stories about your experience.
Just perceive where your mind has gone without judging it, pushing it away, holding on to it, or wishing it were different, and simply realign your mind and direct your attention back to your breath.
Breathe in and exhale. Follow the air all the way in and out.
“Take a deep breath… Remember… Your strength is in you”
– Mimi Novic
Be mindful from moment to moment and present with your breath. When your mind wanders away from the breath, simply perceive it without evaluating it — whether it’s a thought, feeling, or sensation that takes your attention, and gently redirect your attention back to the breath.
When this exercise comes to an end, allow your attention to slowly expand and perceive your whole body and then beyond your body the space you are in.
When you are ready, open your eyes and become fully awake and alert again.
The breath is always with you to take you back to the present moment.
Plan to use this practice throughout the day to cultivate and strengthen attention.
The Continuation of Breath Mindfulness Meditation
Many meditations focus on the breath.
We offer you another yoga breathing exercise here.
This may be the easiest way to start meditation, and you may not need to look any further if this breathing meditation suits you.
Posture: With this yoga breathing exercise it is better to sit.
Sitting upright is more conducive to meditation because the mind is more likely to stay awake.
Sit upright and with your spine as straight as possible while remaining comfortable.
Do not try to keep the spine straight in any way.
It is important that you have it comfortable so that you can completely relax.
Silent Yoga Breathing Exercise
This is a type of yoga breathing exercise and the variation of breath mindfulness meditation that you can try if you find that you are able to observe the breath over a longer period of time.
Start as described above, and once you have engaged in observing the breath, you will become aware of the point at which the breath from inhalation to exhalation and from ausatmen to inhale bends around the corner.
Perceive what is there.
It’s not a thing – it’s a gap between the breaths, yet you can become aware of it.
It is a kind of “silent point”.
Continue to bring your attention to this silent point and return to the gaps in the breath when it has migrated.
If you continue to practice this meditation, you may find that silence is no longer experienced as discrete gaps between breaths, but is a more continuous experience.
This cultivates awareness of the silence that is present in the midst of the activity and can create a deep experience of peace.
Chakras Breathing Meditation
*In order to perform this meditation technique, it is necessary to have the specially created music.
This breathing meditation consists of two phases.
In the first phase, we stand relaxed, feet shoulder-width apart, mouth open and tongue on lower lip and then begin to breathe deeply.
We visualize the first chakra and at the same time make movements with our hands in the direction of the chakra, as if we were sending energy into it.
Inhalation and exhalation are the same length.
After a while, we hear a gentle ringing (from the music) – this is a sign that we are switching to another chakra.
Breathing continues, hand movements are directed to the other chakra.
So we breathe until the seventh chakra and gradually our breathing becomes faster.
When we hear three gentle ringtones, it is a sign that by breathing at our own rhythm, we are carefully descending to the first chakra.
A break follows – the music is interrupted and a silence is created in which we simply remain silent.
When the music starts again, we breathe the same way again from the first to the seventh chakra, go back down and repeat the whole process again.
Yogic Pranayama Breathing Meditation
Pranayama are yoga breathing exercises that support full breathing, the flow of oxygen and vital life energy (Prana), nourish our cells and bring radiant health, purify emotions and thoughts, and affect a positive state of mind.
Through pranayama breathing meditation, we work with the breath by lengthening, accelerating, slowing it down, warming, cooling, purifying, etc. and in this way we can experience the full range of our breath and prana.
Through pranayama breathing meditation, oxygen is distributed to different levels of our physical body, systems and vital organs, and prana is distributed to different levels of our subtle body.
In addition to flooding all our cells with prana and oxygen, nourishing and maintaining our body, releasing various toxins, we increase the level of happiness hormones and on other levels we release attachment to the past, stop thinking about the future and learn to be present in the present moment.
While some types of pranayama breathing meditation may take longer and be more advanced, it is always possible to start with a simple pranayama breathing meditation if you are a beginner.
Here are three wonderful options if you’re just starting out with pranayama breathing meditation and/or pranayama yoga.
Dirga (three-part breathing)
The goal of this pranayama breathing meditation is to imagine inflating the belly like a balloon.
The abdomen should expand outwards when inhaled and retreat into the spine when exhaled.
To practice Dirga, first take a comfortable position, either sitting on a chair or on a yoga mat.
Sit straight down. Start your breathing exercise with a few normal breaths. Pay attention to your inhalation and exhalation.
On the next inhalation, focus on inhaling slowly and letting your abdomen inflate outwards like a balloon.
Absorb a little more air, fill and expand the chest.
Finally, let the air flow upwards through the chest and collarbones.
Now start with a slow exhalation. First, drain the air from the chest and collarbones.
Let us then slowly release the air from the inside of the chest and abdomen.
The abdomen should retract during exhalation and move inwards towards the spine.
Repeat this three times.
Simhasana (Breath of the Lion)
The powerful breathing of simhasana (lion breath) can definitely help you reduce your inhibitions.
Simhasana is associated with a unique pose; here, however, we want to focus on the breath.
Take a comfortable position with good posture on the floor or on a chair.
Start by inhaling through the nose and when exhaling, open your mouth wide and say the word “HA”.
The next time you exhale, you not only say “HA”, but also stretch out the tongue by pointing the tip of the tongue down to the chin.
Inhale again. When you finally exhale vigorously again, don’t just say “HA” and stick out your tongue, but also look up to the ceiling.
Do all three exercises when exhaling for three more breathing cycles.
Fire Breath Breathing Meditation
The fire breath is a form of pranayama, i.e. yoga breathing exercise.
The fire breath is also known as “skull glossy” or kapalabhati.
In Sanskrit, “kapal” means “skull” or “forehead” and “bhati” means “enlighten.”
The fire breath is commonly practiced as part of Kundalini Yoga.
This yoga breathing exercise is performed while sitting.
It can take between 30 seconds and 10 minutes, depending on your level of experience and preference.
When breathing fire, you breathe in passively and exhale powerfully.
Exhalation, which requires you to tense your abdominal muscles, is at the forefront of this technique.
In addition, inhalation and exhalation should be the same length without taking breaks in between.
This is different from slow yoga breathing exercises, where the exhalation is longer.
In this technique of yoga breathing exercises, the pattern of your breathing is more important than the speed.
So start slowly if you don’t already know this technique.
Later, you can speed them up.
The benefits of pranayama breathing meditation range from better sleep and less muscle tension to a clearer, more focused mind. Here are some of the specific benefits you can expect from pranayama breathwork:
- Improved sleep (longer, better quality sleep)
- Improved focusing and concentration
- Improved breathing and cardiovascular health
- Better digestion and more regulated metabolism
- Improved cognitive performance
- Reduction of anxiety and stress
- Stabilization of mood