Breathing Techniques Meditation

Learning a form of breathing meditation can help you to manage daily stress and help to calm the symptoms of many chronic conditions. It is easy to do and can be used at home or in the office. In general you should aim to practice a breathing meditation for at least 15 minutes each day. However, once you have become better at this form of meditation, you may find that just simply stopping and taking a few deep breaths will help calm your body and mind.

The goal of meditation is to move the mind away from stressful thoughts and instead focus only on the breath.Taking the mind away from thoughts of things that worry you, sends a signal to the brain and body that you are calm and everything is OK. This in turn will signal the body and mind to calm down. It will eventually slow the breathing and heart rate, lower blood pressure and reverse the physiological effects of stress. If you have a medical condition that affect breathing, such as chronic obstructive pulmonary disease or Parkinson's disease, breathing meditation will help you improve your lung capacity. Deep breathing strengthens your respiratory muscles and helps you use your lungs to their fullest, keeping them strong and healthy.

It is common to breathe very shallow and fast. This is especially true when you feel stressed. Deep breathing trains you to breathe more deeply at all times, which helps keep your stress level down and your respiratory system working efficiently. When you inhale, relax your abdominal muscles and let the stomach move out. This allows the diaphragm to drop down and the lungs to fully expand. As you exhale, let the stomach move in. This pushes the diaphragm upward and helps the lungs to fully empty. Pulling your stomach muscles in when you inhale pushes the diaphragm up, which prevents the lungs from fully expanding. Letting the stomach expand is backward from the way most of us breathe, and it takes a little practice to get used to. However, it teaches a more effective and calming way to breathe. This helps not only in meditation, but also throughout your day.

Sit or lie in a comfortable position. You are trying to learn a skill, so try not to fall asleep. If you are unable to stay awake while lying down, sit for the meditation. Put on some soft music if that helps. Close your eyes or gaze softly downward. Inhale slowly and deeply through the nose and allow the stomach to relax and move out. Hold the breath in for just a second or two. Then slowly and fully exhale through the nose and let the stomach move inward. Hold the breath out for just a second or two. Continue for 10 to 20 minutes. Try to make each breath a little slower and a little deeper. Keep your mind focused just on the movement of the breath. If you find your mind has wandered to other thoughts, gently guide it back to the breath. You may find that your mind wanders often. The goal is to just keep bringing your attention back to the breath.

Ujjayi breathing uses the same technique as above, but with an extra focus on making sound with the breath. By making a sound, you breathe more deeply and the technique requires more concentration. Ujjayi breathing can deepen your meditation experience. Once again, inhale and exhale through the nose. As you inhale and exhale, tighten the glottis, or part of the vocal cords, creating a sound almost like snoring. It may help to pretend you are trying to fog a pair of glasses. Basically, you are constricting your airway. In yoga class we sometimes refer to Ujjayi breathing as the ocean breath or Darth Vadar breath. The sound should be low and not forced. Follow the same instructions above to inhale, hold the breath in, exhale and hold the breath out, making the sound on each exhale and inhale.

Nadi Suddhi is also called alternate nostril breathing. This is a very relaxing and calming breath. Sit up straight, either cross-legged on the floor or in a straight chair. Use your thumb and third finger to close off your nostrils. First exhale all of the air out of your lungs. With your thumb, block your right nostril. Inhale slowly and deeply through the left nostril. Block both nostrils. Hold the breath in as long as you can without straining. With your third finger, keep blocking the left nostril, but remove your thumb. Slowly and fully exhale out of the right nostril. Unblock both nostrils and hold the air out. Next, with the third finger block the left nostril. Inhale through the right. Block both nostrils and hold the breath in. Release the left nostril and exhale out. Let go and hold the breath out. Continue with this alternating pattern for 15 to 20 minutes. Switch hands when you get tired.

For best results you should aim for at least 15 minutes of breathing meditation every day. This is especially true of you are using this meditation to manage stress or a chronic illness. Everyday practice puts you the habit of proper breathing and gives your body and mind a chance to unwind. All these techniques involve breathing through the nose. Physiologically, breathing through the nose is much more calming for the body. This is because it is a more efficient way to breathe. Your nasal cavity is specially designed to warm, filter and process the air you breathe. This is not true of the mouth. However, if you are dealing with respiratory or sinus issues, you may need to take a few breaths in and out through the mouth when you are first learning these techniques. You may find that you feel dizzy at first. Again, breathe through the mouth whenever you need when you are first learning. With practice you will be able to breathe strictly through the nose. With some forms of chronic obstructive pulmonary disease, you may need to inhale through the nose and exhale through pursed lips to help manage your respiratory symptoms.