Mindful breathing is a meditation technique during which you remain present and completely aware of the airflow moving in and out of your body. An effective meditation for beginners, mindful breathing diverts conscious thought away from the stresses of daily life and back towards the body. With practice, mindful breathing techniques can create relaxation during any stressful situation.
Benefits of Mindful Breathing
In a study by the Department of Psychology at Simmons College, stress management techniques using guided meditations were compared to determine the most effective way to mentally return to the present moment. They compared mindful breathing, progressive muscle relaxation and loving-kindness meditation. It was determined that mindful breathing was most effective at decentering, or not believing every thought that enters your mind. Mindful breathing was also most effective at managing repetitive thoughts and negative reactions to those thoughts.
Stimulating Breath
The Stimulating Breath technique can increase energy in as little as 15 seconds. Breathing only through your nose, inhale and exhale as quickly as possible using a consistent rhythm. Ideally, you should perform two to three cycles per second. Beginning with 15 seconds and increasing the duration with practice, the Stimulating breath produces a diaphragm movement that mirrors a post-workout feeling.
Relaxing Breath
The relaxing breath has a calming effect on the nervous system and can be done several times per day. First, exhale through your mouth to expel all air from your system. Next, inhale through your nose, counting to four. Count to seven while holding your breath. Finally, place your tongue on the roof of your mouth. Then, purse your lips and exhale through your mouth while counting to eight. Repeat this pattern for four breaths. After practicing daily for at least a month, you can safely increase to eight relaxing breaths at a time.
Breath Counting
Breath counting is used in conjunction with meditation and keeps the mind focused on breathing, letting all other thoughts drift away. Sitting tall in a meditative position, close your eyes and take a few natural breaths. As you exhale with each breath, begin counting up to 10. After 10, begin a new cycle, starting back at one. If you begin unconsciously counting higher than 10, bring your attention back to your exhalation and begin another cycle at one. Breath counting can be done for 10 minutes daily and will give you all the calming benefits of a regular meditation practice.
References
- MayoClinic.com: Meditation - Take a Stress-Reduction Break Wherever You Are
- Pub Med.gov: Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts.
- Psychology Today: Decenter To Be Centered
- American Medical Student Association: Breathing Exercises
- Holistic Mind-Body Healing: Mindfulness-Based Stress Reduction Exercises and Techniques
- Georgetown University: Relaxation Techniques
