Over 70% of people feel that stress has impacted their physical and mental health. Though a common burden, many people find it challenging to effectively manage day-to-day stress.
Mindfulness, meditation, and breathwork are powerful tools for promoting relaxation. Breathing is something we all do, even if we're not paying attention to it. When properly harnessed, this seemingly simple action can reduce stress and anxiety.
Key Takeaways
- Breathwork meditation is a practice rooted in mindfulness. It involves breathing exercises and techniques that help to deepen the mind-body connection.
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Find a peaceful place to practice, relax your body, and breathe naturally with any number of different techniques.
- Popular breathing exercises include 4-7-8 breathing, box breathing, and diaphragmatic breathing.
- The benefits of breath meditation may include improved sleep quality, decreased stress, and increased alertness.
Keep reading to learn more about how you can utilize breath meditation in your everyday life in order to deepen relaxation and relieve stress.
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What Is Breathwork Meditation?
Breathwork meditation is a mindful practice that involves a profound focus on breathing. This technique combines traditional breathing exercises with mindfulness in order to improve focus and reduce stress. A variety of methods can be used to manipulate your body's natural breathing patterns to elevate consciousness and relaxation.
Engaging in breath meditation allows you to consciously change your body's natural rhythm of breathing. It deepens the mind-body connection and can help you to unwind after a long day.
How to Breathe Properly During Breathing Meditation Practice
Mindful breathing is a very basic form of meditation, though it still requires a great deal of focus, attention, and care. The breathing exercises that are utilized during mindful meditation can be applied in everyday life, which only furthers the positive potential that this practice can have on your overall well-being.
For your mindfulness meditation to be truly effective, it's essential to practice proper breathing techniques. There are a few steps you can follow before engaging in breath meditation.
#1. Find a Peaceful Place to Practice
The key to a fulfilling meditation session is to be in a place that encourages peace, tranquility, and relaxation. A comfortable setting allows the individual to more easily reduce anxiety, increase self-awareness, and calm the mind. For a truly relaxing indulgence, pair your meditation session with a luxurious body lotion and self-care ritual.
Take a comfortable position, ideally either on the floor or seated in a chair. Make sure you'll be able to easily maintain an upright posture throughout. You can also lie down on the floor - just be sure you won't accidentally fall asleep.
#2. Relax the Mind and Body
Take a few moments to gently close your eyes and take a few deep breaths. Relax your body and feel your muscles soften, particularly the shoulders, neck, and jaw. Leave your hands resting wherever they are the most comfortable.
Your mind may wander and become distracted by bodily sensations or thoughts—but that's okay! In the beginning, work to dispel negative emotions and focus on the present moment.
#3. Breathe Naturally and Experiment With Different Techniques
It's time to start focusing on your breathing.
Let the air flow in and out of your body. Focus your attention on each inhale and exhale and the way it feels. As your lungs fill and empty, start experimenting with different breathing exercises.
Here are a few you can try:
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Box breathing: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath again for 4 seconds. This 4-4-4-4 breathing exercise is easy for beginners.
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Buteyko Breathing Technique (BBT): Developed by the Ukrainian doctor Konstantin Buteyko in the 1950s, the BBT is a breathing technique that demands long-term commitment and regular practice.
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Diaphragmatic breathing: With one hand on your stomach and one hand on your chest, take deep breaths that fully engage the diaphragm.
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Alternate nostril breathing: A popular form of alternate nostril breathing is known as Anulom Vilom, a type of controlled breathing. Hold one nostril closed while inhaling and the other nostril while exhaling. Reverse and repeat this process.
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4-7-8 breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this process for your mindfulness meditation practice.
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What Are the Benefits of Mindful Breathing Meditation?
Studies show that no one breathwork technique is better than another. However, research suggests that breath meditation and mindfulness practices can have some significant benefits on mental and physical health.
Benefits of Breathwork
When you combine breathwork and mindful meditation, you can potentially reap the benefits of both practices. Breathwork may:
Benefits of Mindfulness
On the other hand, spiritual meditation and mindful practices may:
- Reduce symptoms of anxiety and depression
- Improve mood regulation
- Cultivate mindfulness in daily life
When it comes down to it, mindful breathing is a low-cost, low-risk, and high-reward practice that can improve your mental state and physical health.
Breathing Tips for Beginners
Breathwork is a skill, and it takes time to improve. At first, it may be challenging to focus, but that's okay! Over time, you can gradually increase the duration of your meditation sessions.
Here are some tips for beginners:
- Experiment with different methods and techniques to find what works best for you.
- Try guided meditations if you want some help in your breathwork journey.
- Always take a comfortable position and explore your mind-body connection.
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Take a holistic approach to your health in order to broaden the benefits of breath meditation.
- Enhance your moments of mindfulness with a soothing self-care ritual.
- Aromatherapy can help you manage stress and relax the body - try our Tiare Jasmine Perfume Oil to make any moment a spa getaway.
Final Thoughts
If you feel overwhelmed, stressed, or anxious, breath meditation can help you regain control over your emotions. This seemingly simple practice is rooted in holistic healing traditions and wellness customs that have stood for thousands of years.
With a range of physical and mental benefits, it's easy to see why so many people turn to breathwork or meditation when they feel stressed or tense. Instead of giving in to your racing thoughts and negative emotions, these moments of mindfulness make it easier than ever to focus on the present moment and soothe your whole body.
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