Meditation is becoming common now more than ever and that is not a thing to wonder. The most surprising thing is, it has been practiced since ancient times.
It has been very helpful to a lot of people and it is yet to change many lives into healthy ones; from physical, social to mental health. All are improved.
Now with all that importance, you don’t have to think it’s complicated to try. Don’t worry, in this article, I’ll help you learn the easy meditation breathing exercises. If you are new to this, I’d like to show you how all these practices can be easy even if you start on your own.
Why should you learn breathing exercises in your meditation?
Before we even start discussing these meditating exercises, we need to learn about breath meditation. And did I just say breathing? You are probably thinking, why should someone teach me to breathe. I’m breathing all the time.
I know you are.
But this is a little different. There is something unique about breathing. Breathing is associated with the physical body, the mind, emotions, and all parts of you.
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According to the book the practice of breath meditation by Abbot George Burke, when these parts of the body are distorted, your breath will change. Imagine running for a few miles or being filled with anger or panic, how will your breathing be?
Fast? I know right.
That’s why it is important to learn meditation and breathing exercises properly. It shouldn’t be hard to try.
As you put a few minutes to meditate each day, your breathing will start to flow well and so will you be able to regulate your daily life (only if do it right).
Breathing exercises benefits
How exactly do these exercises help your wellbeing? I did say that breathing exercises in meditation can help your physical and mental health. So here are the benefits of breathing exercises,
- Helps to control emotions such as stress and anxiety
- Improves blood oxygenation. The Florida Atlanta University explains that the breathing meditation help also in regulating blood pressure.
- From this article by Trinity college Dublin, it increases calmness and peace of mind
- Increase your awareness about the surrounding environment
- Improves circulation
- quickens healing to those unwell
- increase sensations and consciousness
I’ll speak of some more benefits in the respective exercises, just stick around with me some more.
Meditation breathing exercises
In this article, I’ll guide you through simple and easy meditation breathing exercises that you can follow along with your mindfulness practice. Just stay tuned and read through this guide.
If you are starting, I’d recommend you do this exercise before you try these other variations. This meditation will help you manage to focus on your breathing easily.
This is easy to do and most people do this as the basic meditation practice.
- Sit straight and comfortable and ensure you are in a place with no distractions.
- Inhale through your nose and let the air flows to your lungs then to your abdomen. To ensure this place a hand on your abdomen and feel your stomach rise as it fills with air.
- Retain that air for some seconds to allow enough air to your lungs.
- Exhale the air slowly. Feel your hand depress as your abdomen releases the air.
Anyone can do it and it is easy for you to practice all the other varieties of breathing meditation after this basic practice.
Although I want to make you familiar with meditation, this is a small pie. To get more of the meditation exercises take this guided meditation course to be a full expert and it will give you the ability to practice more under your guidance.
Simple breathing meditation
According to breath meditation, this is the basic breathing meditation that most people do. It is basically because most of the other exercises are modified from it.
So from where do, we start.
- Make sure you sit upright in a comfortable and quiet place where your body will be at ease. You can place your palms on your thighs to avoid any distractions from the hands.
- Close your eyes to avoid any visual distractions and close your mouth to ensure that you are breathing in and out through the nose only.
- Now start to breathe slowly and deeply as you inhale and exhale. As you start it may be difficult to go with a slow/deep pace. Don’t force it and let it flow naturally.
Within time you will master the slow breathing.
Keep your mind aware of the flow in your breathing. This might be tough. So focus on the tip of your nose as you breathe.
Or sometimes you can count your breaths (this is not recommended much as you can lose focus on your breath as you count).
Ensure you don’t force anything. Your posture or breathing, should make you feel relaxed and bring you all the results you expect.
Sometimes it might take forever to master your breathing in the course of these simple breathing exercises. This means what you are doing will not affect your life.
This breathing course by Wilson Meloncelli will help you with all the tactics you need to learn about breath control that you will apply in meditation. It is easy to follow and fully guided.
This is another form of simple breathing meditation that you can try anywhere.
But walking? Is it even possible to meditate while walking?
Yes, it is. And it is not complicated. You only need to make small modifications to the basic breathing meditation.
- For this type of meditation, you will be walking (as you normally do), your head high and your shoulders back.
- You have to hook your hands together either in your front or at the back.
- Concentrate on your breathing now. Like in the first section. Focus on how you inhale in and out, slowly and deeply.
In terms of distraction, it is easy to be distracted while you walk. So you can focus on what you see in front of you or you can look at your steps from the ground.
Rhythmic breathing exercise
This is kind of a different practice from the other breathing exercises we have seen. Your body is said to be made up of small particles called atoms (I think I learned this from a physics class) and so does the whole universe. So how does this relate?
The rhythmic breathing meditation focuses on vibrations and rhythm. When you practice this meditation, you unite the vibrations from your body to the cosmic vibrations.
This will give you more energy and power and so enhance your body and mind.
So how can you do this?
- Sit upright in a comfortable and quiet place. Put your arms on your thighs to avoid distraction and movement.
- Measure the length of six heartbeats through your pulse (you can do this using a stopwatch). The time that you get, use it for inhaling air to your lungs.
- Retain that breath for three heartbeats (which is half the time used by six heartbeats).
- Exhale it during the next six heartbeats.
This will help you relax and thinking of it, it ensures the slow and deep breathing that leads to a natural rhythm. This kind of breathing is important to increase the increase of oxygen in the blood.
Retaining breathing meditation
This meditation involves holding your breath for a longer time. This helps to strengthen the muscles found at the lungs and it expands the chest.
It also increases the oxygenation of the blood and enhances the exit of toxins in the blood through the lungs.
How can you do this? It should be easy if you follow this procedure.
- First, stand or sit upright in a posture you are comfortable with.
- Inhale a complete breath through your nose pulling in your chin and retain the air for 10 seconds (not more than that because it can result to dizziness).
- Remain still and calm. Inhale slightly if you have the urge to exhale before the time.
- Exhale slowly through the nose and relax.
This exercise will train you to remain balanced during stress or pressure, be a calm person and it will make your body aware of the changes in your emotions.
Finding it harder to control your breath for a longer time? take this course to help you with your breathing flow and guide you on how to breathe without feeling dizzy.
It is important to make progress with how you breathe during your mindfulness practices.
These breathing exercises are just a small part of the meditation practice. To master a lot of meditation skills, take this guided meditation course by Mark Stephenson.
Meditation has many helpful benefits for your health and the greatest part of it is to breathe properly. Now that you have been following until here I think you have gained a lot and you now know all the proper exercises for your meditation.
I hope they help improve your breathing in your meditation skills. You have more ideas to top the guide? let me know in the comments.