BREATHING MEDITATION 3 simple breathing exercises


Breathing meditation helps us find our inner balance and relieve stress. We explain three exercises and how the method works.
What is breathing meditation?
Breath meditation uses simple breathing techniques to improve mental and physical health. It is often combined with other relaxation techniques, such as yoga. Most breathing exercises can be done at any time and from anywhere. However, some breathing meditation techniques should only be performed under the guidance of an expert.

Advantages of breathing meditation
Breath meditation has many health benefits - and is a completely free method for more mindfulness in life. Proper breathing has the following benefits:

Stress levels are lowered
Thoughts and feelings are calmed
Pulse and heartbeat are calmed
Concentration is strengthened
Reduces anxiety and nervousness
Lung capacity is improved
The immune system is strengthened
Chronic pain decreases
Anger subsides
Grief is processed more easily 

Instructions for breathing meditation
You can theoretically do breathing meditation whenever and wherever you want - on the road, in the office, or at home. However, most people can best focus on their breathing when they are in a quiet environment where they can be complete with themselves. The best way to do this is to go to a quiet room and sit comfortably or lie backward on the floor. Start the exercise for meditation as follows:

Close your eyes and feel into your body, focusing your attention entirely on yourself.
Notice your body in its current state.
Focus on your breathing and feel how it flows - but do not try to influence it. Just notice it.
If your thoughts wander, bring them slowly and quietly back to the breath.
As you breathe in deeply, feel your belly and then your chest fill with air and expand, and as you breathe out, slowly lower and flatten.
If you like, you can mentally count along as you breathe.

Breathing meditation: 3 more breathing exercises
If the above variant is too boring for you in the long run, you can also try one of the next breathing exercises for meditation. Here come three more possible techniques:

The box breathing
Box breathing helps to calm the body and strengthen concentration in a very short time. It can be done anywhere. Here's how to box breathing works:

Breathe out deeply until all the air has left your body, especially your lungs.
Now breathe in calmly and with concentration through your nose for four seconds and feel your lungs fill with air.
Hold this air in your lungs for four more seconds.
Breathe out slowly again for four seconds.
Hold the breath again for four seconds.
Start the exercise over: inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds.

The fast shock breathing
With rapid impact breathing, we not only calm our body and mind, but we can also give our arm muscles a little workout in parallel with our breathing. Here's how it works:

Inhale slowly while extending your arms completely upward, hands open.
Hold the position and the air in the body for a short time.
Exhale while clenching the hands into fists and lowering them to shoulder height.
Repeat the exercise at a faster pace 20 to 30 times.

Breathing therapy: Calming breathing
When you're stressed and anxious, calming breathing is the best way to get down quickly. Here's how it works:

Slowly exhale all the air from your body and lungs.
Inhale slowly through the nose for four seconds until the lungs are completely full.
Hold the breath for seven seconds.
Slowly exhale all the air through the mouth. You can use the lip brake while doing this: Press the lips together and leave only a narrow gap open for the air to escape.
Hold the breath with empty lungs for eight seconds.
Start again from the beginning, inhaling slowly for four seconds.

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