Breathing techniques provide structure to quiet the mind, assisting in creating a feeling of serenity. The combination of meditation and breathing positively affects the entire body by promoting a sense of well-being in body and mind. Benefits of practicing meditative breathing include improved focus, greater compassion and reduced conflict and stress.
Beginner Meditative Breath
The key to meditative breathing is to develop an awareness of your natural breath cycle. Sit in a meditation posture and relax. Set an intention to concentrate on breathing in and out of your nose. Watch and observe the natural rhythm of your breath. Allow your breath to deepen. Do not force breathing. Visualize the air flowing into your lungs and filling it like a balloon. When exhaling, visualize your breath leaving your lungs. Begin with sessions of five to 10 minutes, working up to sessions of 10 to 15 minutes.
Brahmari
Brahmari is also known as "bee breath." It helps clear and strengthen your respiratory system. Sit in a meditative position. Keeping your lips closed, inhale, then exhale making a humming sound. Hold your exhale as long as possible, using your abdominal muscles for control. Repeat this breath one more time. Brahmari breathing calms your body and lifts your spirit.
Ujjayi Breathing
Ujjayi breathing means victorious breathing. Practicing this technique brings vibrancy and vitality. Ujjayi breathing brings strength to the diaphragm and core muscles. Sit in a meditative position. Breathe in through your nose, feeling the breath fill the rib cage. Exhale out through your mouth, making a "haa" sound. Keep the inhale and exhale equal in length. This relaxes the nervous system. Start with 10 to 20 breaths. Alternate between exhaling with your mouth open and exhaling with your mouth closed.
Cooling Breath
Sit in a meditative position. Upon breathing in, curl your tongue to form a tube. Raise your chin as if you were inhaling through your tongue like a straw. Feel the cool air over your tongue. Exhale through your nose. During the exhale, place your tongue behind your front teeth. Lower your chin while you are exhaling. This technique cools the body and calms the nervous system.
Alternate Nostril Breathing
Sit in a meditative position. Close your right nostril with your thumb and inhale through the left nostril. Pause, then close the left nostril with your pinky finger and remove your thumb from your right nostril and exhale. Now keep the right nostril open and the left nostril closed and inhale. Then close the right nostril, open the left nostril and exhale. Repeat starting with 10 breaths, working up to 20 breaths on each side. Alternate nostril breathing cleanses and balances energy and soothes the nervous system.
References
- "Yoga"; Noa Belling; 2003
- "The Book of Yoga and Pilates"; Christina Brown; 2002
- "Yoga for the Joy of It"; Minda Goodman Kraines and Barbara Rose Sherman; 2010
Member Comments