Breathing Techniques for Meditation

Everyday life is filled with distractions; it can feel like a mission to collect your thoughts and calm your mind. Fortunately, breathing exercises have a range of potential health benefits, such as relieving stress and reducing anxiety.

Other benefits include slowing down racing thoughts, improving focus, and helping you achieve a deeper, meditative state. Even though breathing is something we do without thinking, paying more attention to the breath is a proven way to enhance your health and become more present at the moment.

What is the Science Behind Breathing?

Breathing isn’t something we often give attention to. It happens on auto-pilot without us needing to think. People don’t realize how we breathe can change our lives.

When stressed at work or evading a predator, the sympathetic nervous system (SNS) gets turned on. This is what triggers the fight, flight, or freeze response. You know when your SNS is activated because you may have tense shoulders, a racing heart, and an upset stomach, and you’ll be taking shallow breaths.

Opposite the SNS is the parasympathetic nervous system (PNS), also known as the rest and digest response. When your PNS is activated, you’ll feel calm and relaxed.

According to a 2020 study, deep breathing can be used to switch your body from stressed SNS to a state of calm PNS. Deep breaths help to release tension and pull you away from the fight or flight response.

How Do You Do Meditative Breathing?

Mindful breathing while meditating is a simple but powerful way to get more from your practice. The idea is to focus on the rhythm and flow of your breathing and how each inhale and exhales feels.

This is particularly helpful if you’re stressed, as it helps to turn your attention to something positive instead of focusing on the negative. There are multiple types of meditative breathing techniques but follow this simple guide to practice mindful breathing while meditating:

1. Find a Quiet Place

While meditating, finding a quiet space with minimal distractions is helpful. Sit in a quiet room and ask your family and friends to give you a little alone time. If you appreciate being outside, find a sheltered space away from a busy road.

1. Sit in a Comfortable Position

Sit in a comfortable chair, with your upper chest open and shoulders relaxed. Ensure both feet are flat on the floor, and use a cushion to support your back if necessary. If you sit on the floor, use a cushion, so the knees are at the same height or a little lower than the hips. You want to be comfortable enough to sit for the whole session without fidgeting.

1. Block Out Distractions

Turn the notifications off on your smartphone. If other people are in your house, ask them to give you space while you meditate. Shut pets out of the room so they can’t distract you. Eradicating distractions allows you to put all your focus on your meditation practice.

1. Focus on Your Breathing Cycles

Next, focus on the inhale and exhale of your normal breathing pattern. Simply let your breath come and go naturally. Do your best to relax and remain attentive to your breathing. If you notice a distracting thought pop into your head, acknowledge it and bring your attention back to breathing.

If you find it helpful, count your breath cycles. One inhalation and exhalation is one, the next is two, and keep going up to ten or twenty cycles. The goal here is simply to encourage mindfulness and keep focus.

1. Observe Your Breath

After you’ve gone through multiple breathing cycles, if it feels right, you can stop counting and simply observe your breath. The main part to focus on is the out-breath which represents letting go and relaxation.

If you get distracted by negative emotions, observe and turn your attention back to your breath. It’s ok to go back to counting your breathing cycles if this helps.

1. Be Mindful of Wandering Thoughts

One critical point to remember is that the goal of meditation is not to stop your thoughts but to observe them with mindfulness. The mind is extremely active, and it isn’t going to stop. You must observe your thoughts and bring your attention back to the next breath.

1. Notice How Your Body Feels

During meditation, become aware of your whole body and how different parts feel. Notice any muscle tension and physical sensations as your belly gently moves up and down with each breath.

How Long Should You Do Breathing Meditation?

As a beginner, aim to meditate for five to seven minutes. This will give you a good introduction to breathing techniques and how to cultivate mindfulness. When you feel ready, extend your meditation practice and try different breathing techniques.

How Many Times a Day Should You Do Deep Breathing Exercises?

At first, you should practice breathing exercises one to four times a day for five to ten minutes each. Practice when you’re comfortable and feel short of breath or stressed.

Gradually increase your time doing your breath work until it feels more natural.

What Happens if You Do Deep Breathing Exercises Every Day?

Spending time doing deep breath work each day can help relax your mind and body, decrease stress and anxiety and help you sleep better. When you take deep breaths, your body releases feel-good hormones (endorphins) that act as a natural pain killer.

What Are the Health Benefits of Breath Work?

Breath work has a variety of benefits for the body and mind. Deep breathing exercises can be performed anywhere and anytime that suits you. Here are some scientifically proven health benefits of breath work:

Reduce Anxiety and Stress

A top benefit of incorporating breathing exercises into your daily life is reducing anxiety and stress. Being used in mindful meditation, breath work is a way to focus the mind away from negativity and let the nervous system know you’re safe. One study in the Journal of Personality and Social Psychology found that controlled breathing exercises were an effective coping strategy during stressful times.

Boost Immunity and Increase Energy

Breathing exercises are effective at increasing energy and strengthening the immune system. This is because concentrated breath work brings more oxygen into the cells, energizing you. Research suggests improper breathing increases inflammation in the body, weakening the immune system.

Improve Circulation and Lower Blood Pressure

Breathing exercises can help to improve circulation and lower blood pressure. The regular practice could even help prevent heart disease. Blood and heart issues are often caused by the regular stimulation of the sympathetic nervous system (fight or flight mode). Slow, deep breathing techniques reduce stress and help activate the parasympathetic nervous system, which helps to slow down the heart rate and reduce blood pressure.

Method of Pain Management

Breathing exercises are an effective way to manage pain. This is because all breathing techniques help you relax and improve your mood, which benefits those experiencing pain. One study showed that regularly practicing breathing exercises helped participants to process pain and decrease negative emotions.

Strengthen Respiratory Muscles

Evidence suggests that everyone can benefit from relaxing breath work, from young to old. And, if you suffer from a lung condition or have reduced breathing capabilities, breathing exercises will help strengthen lung muscles and improve lung capacity. A previous study gave elderly smokers breathing exercises to enhance their oxygen intake and improve the strength of their lung muscles.

Boost Mood and Build Confidence

Alongside the many health benefits, breath work is also effective for building confidence and boosting your mood. If you struggle with negative emotions, mindfulness meditation and breathing techniques help to ground you and realize that these will pass. Psychological studies have shown how diaphragmatic breathing is an effective intervention for emotional enhancement.

Improve Sleep and Treat Insomnia

Another reason to practice deep breathing exercises is to improve sleep health. Because breath work is so effective at relaxing the mind and regulating energy levels, you’ll find it easier to fall asleep and wake up refreshed. It can even help those struggling with insomnia and can be as effective as pharmaceutical methods.

When Should You Not Do Breathwork?

In general, breathwork is safe and extremely beneficial to health and wellness. It’s even recommended by medical professionals to help with anxiety and multiple health problems.

However, you could risk experiencing side effects if you suffer from certain conditions. If you have any of the following health problems, it’s recommended to consult with your doctor before starting a new breathing exercise.

Cardiovascular Issues

If you suffer from angina, chest pain, cardiac arrhythmia, a slow heart rate, high blood pressure, heart disease, a heart attack, or any other heart condition, you should carefully approach breathwork. While breathing exercises help regulate blood pressure and heart rate, you should always consult with your doctor if you have cardiovascular issues.

Respiratory Issues

While breathwork does help strengthen lungs and improve breathing for those with asthma and COPD, it’s always best to consult your GP before starting a new mindful breathing practice. If you suffer from a respiratory condition, you may initially struggle with certain exercises and experience negative side effects.

Taking Medications

Certain medications can affect oxygen levels and the blood. If you wish to perform deep breathing exercises, check in with your doctor first.

Pregnant or Breastfeeding

Pregnant or breastfeeding, your body is in an altered physical state. This means you may experience different side effects from breathwork than the average person. Always consult with your doctor to see if it’s safe for you to practice.

Recently Had Surgery

If you recently experienced a serious injury or underwent surgery, breathwork may pose a risk while your body is weakened. Talk with your doctor first to see if they think you’re up for it.

Vision Issues

The human body takes in some oxygen through the eyes. If you suffer from vision problems, especially retinal detachment or glaucoma, you should seek medical advice before starting breathwork.

Seizure Disorders

Certain breathing exercises affect the amount of oxygen in the body, which could pose a risk for someone with a history of seizures. Always discuss with a health professional how breathwork could affect your disorder.

History of Aneurysms

If you’ve had an aneurysm or have a history of them in your family, you could be at risk of adverse side effects from breathwork. This is because deep breathing affects circulation and how much oxygen is in the body.

Mental Illness

While breathwork has been shown to affect those with anxiety, depression, and PTSD positively, it should be approached with caution if you suffer from a severe mental illness. Talk with your doctor to see if breathwork is right for you.

How Do Breathwork and Meditation Differ?

While they often get confused, breathwork and meditation are different wellness techniques. However, breathwork can be intertwined with meditation to get the best of both worlds.

Meditation

Meditation is about increasing your awareness of the present moment and asking you to observe your breath without changing it. The purpose is to achieve a more focused, settled mind.

Breath Work

Breathwork is about controlling the amount of oxygen you inhale and restoring CO2 levels to achieve a calm, relaxed state.

Breath Work Practice for Beginners

This list of breathing techniques can be used while meditating or when you feel stressed. Find a quiet space, get comfortable and choose a breathing exercise below.

Belly Breathing

Belly breathing is also known as diaphragmatic breathing and is well known to help reduce anxiety and stress. To get started, sit comfortably in a chair or cross-legged on the floor.

• Place one hand on your belly and one hand on your chest
• Allow your belly to feel relaxed and slowly breathe in through the nose
• Notice how your belly rises on the inhale, and the hand on your chest falls inwards towards the spine
• Exhale through pursed lips, feeling the belly fall inwards and the chest rising slightly
• Practice this breathing exercise for 5 -10 minutes and repeat it up to four times a day depending on your health needs

Box Breathing

Box breathing is also known as four-square breathing. It’s a simple breathing exercise that’ll help slow down your breathing in a stressful moment. The technique works by distracting your mind and soothing your nervous system.

• Sit or lie down in a comfortable position.
• Breathe normally for a minute or two and observe the movement of your chest and stomach
• If you notice that your stomach does not move, you are shallow breathing
• Breathe in for a count of four and hold your breath for four seconds
• Slowly exhale through your mouth to a count of four
• Repeat the pattern as many times as you need

4-7-8 Breathing

The 4-7-8 breathing technique is also known as the relaxing breath. It works to tranquilize the nervous system naturally and is known to help some people fall asleep in a shorter amount of time. Find a place to sit or lie down and follow these steps:

• Place your tongue on the soft tissue of the upper mouth, just behind the teeth
• Exhale through your mouth, making a whooshing sound
• Close your mouth and inhale through your nose to a count of four
• Next, hold your breath for seven seconds
• Finally, part your lips and exhale, making a whooshing sound to a count of eight
• Practice this pattern for four full breath cycles

Alternate Nostril Breathing

This mindful breathing technique is great for those who don’t like to sit still while meditating simply. The technique involves blocking off one nostril while you breathe through the other to encourage alternate breathing.

In one study, it even positively affected blood pressure and heart rate for those suffering from hypertension. To begin, get seated in a comfortable position.

• Rest your right hand on your thigh
• Use your left thumb to close off your left nostril gently
• Take a long exhale through your right nostril
• Remove your thumb from the left nostril and use your right thumb to close off your right nostril
• Take an exaggerated breath through the left nostril
• Hold your breath and swop back to closing off the left nostril
• Repeat this pattern 5 - 10 times with each nostril

Pranayama Breathing

Pranayama incorporates a collection of breathing exercises created by ancient yogis. Each is beneficial for healing, mental focus, purification, and rejuvenation. ‘Pranayama’ translates to ‘control or mastery of life force energy.’

Pranayama is best performed after yoga, a guided meditation, or when you want to release stress and anxiety before bed. There are multiple types of pranayamic breathing techniques, including:

• Yogic breath (belly breathing or diaphragmatic breathing).
• Dirga pranayama (complete or three-part breath).
• Ujjayi pranayama (ocean-sounding breath or victorious breath).
• Sama vritta pranayama (equal breath).
• Nadi sodhana pranayama (alternate nostril breathing).
• Bhramari pranayama (buzzing bee breath).
• Udgeeth pranayama (chanting breath).
• Kapalabhati pranayama (skull shining breath or breath of fire).
• Bhastrika pranayama (bellows breath).
• Sit cari pranayama (hissing breath).
• Shitali pranayama (cooling breath).
• Chandra bhedana pranayama (left nostril breathing).
• Surya bhedana pranayama (right nostril breathing).

Why is Breathing Through Your Stomach Better?

Belly breathing or diaphragmatic breathing is extremely beneficial and is the basis for nearly all relaxation and meditation practices. This type of breathing engages the diaphragm and allows your lungs to expand. It helps to lower the heart rate, reduce blood pressure and increase feelings of calm.

Shallow breathing is where you breathe through the chest or thoracic region and do not engage the diaphragm. When people are scared or anxious, they tend to breathe through their chest, which can cause an upset in the body’s carbon dioxide and oxygen levels. This can lead to muscle tension, dizziness, an increased heart rate, and even a panic attack.

Breathing through your belly has a ton of benefits, including:

• Reduces your heart rate
• Lowers your blood pressure
• Helps you to relax, reduces stress, and helps to keep your immune functioning at full capacity
• Helps you cope with the effects of PTSD and anxiety
• It slows your breathing rate, so you expend less energy
• It strengthens your core muscle stability
• It increases your ability to sustain intense exercise

One of the greatest benefits of belly breathing is reducing stress. Prolonged periods of stress prevent your immune system from working at full capacity, making you more susceptible to illness.

Chronic stress over time can even lead to anxiety and depression. Practicing breathing techniques is one of the best ways to reduce stress. Next time you feel anxious, take a deep breath and focus on pulling the air into your abdomen.

To determine your breathing, put one hand on your belly and one on your chest. Take a deep breath and note which hand raises the highest.

If you’re breathing correctly, the hand on your abdomen should raise the most. It’s important to notice the difference so you can consciously shift to this type of breathing during a stressful situation to calm yourself down.

Conclusion

If you struggle to get a restful sleep, feel often stressed, or suffer mental health problems such as PTSD, breathing exercises are a proven way to promote calm and reduce anxiety.

Incorporate breathing techniques into your meditation practice or while listening to soothing sleep sounds on the BetterSleep app. You can even take five minutes when you feel stressed to sit down, take a few deep breaths, and re-center yourself.

Try out different breathing exercises to see which you prefer. It’s essential to listen to your body and know that what works for one person might not work for the other.

If you suffer from heart or respiratory issues, take medications, or have an ongoing health condition, speak with your doctor before starting new deep breathing exercises.