In our chaotic, overstimulated world, it can be difficult to find a moment of peace and stillness. Our minds are perpetually racing as we are assaulted with hundreds of pieces of information and stimuli throughout the day. It’s no wonder that more and more people are seeking out coping mechanisms, like meditation, to disconnect from this distracting headspace and reclaim their emotions. Breathing meditation is an incredibly effective technique that can connect us to the present and center us in our most authentic selves.
Breathing meditation is an accessible, multi-faceted form of mindfulness practice. The process begins with noticing the breath and bringing attention to the abdomen as it expands and contracts with every inhale and exhale. As practitioners become more comfortable with observing the breath, they can focus on purposeful breathwork. This deeper level of meditation delves into specific breathing patterns, such as diaphragmatic or yogic breathing, that will open up areas in both the body and psyche that have been closed off due to stress, anxiety, or trauma. Because of the physical components of breathing meditation, these effects can be felt internally almost instantaneously; practitioners feel calmer, more grounded, and more connected to their higher self.
Aside from its calming effects, there are numerous other benefits to tapping into the practice of breathing meditation. For example, those with chronic conditions such as allergies, asthma, or hypertension can find relief. when practiced regularly, breathwork can help reduce stress, anxiety, and even depression. Furthermore, it can help us return to our natural state of joy and receptivity.
It's important to note that deep breathing is not as simple as just “taking a few deep breaths.” In order to feel its intended effects, there needs to be purposeful intention and dedication to the practice. Luckily, if someone wants to get started, the only thing needed is a quiet space and an open spirit. Allow the mind to settle in, and the end goal should be to pay close attention to the sensations of the breath as it moves through the body. It’s best to begin with a few minutes of mindful breath awareness.
One tip to think about is to focus on feeling the abdominal wall gently expand and contract. Breath work should never be forced. Instead, let the breath be slow and full, deeply inhaling and exhaling all the way down to the navel, becoming more aware of the rawness and texture of the breath. After a few minutes of this, take it a step further and try to elongate or extend the length of both the inhale and the exhale. When this pattern has been established and is natural, hold the breath for a moment before diving back in. All of this will inevitably help bring a sense of focus and connection to the body and the feelings being experienced.
If at any point the mind wanders off during the practice, that’s completely normal. This is an opportunity to reconnect to the breath and come back to the present moment. Nobody will ever become a master of breathing overnight. The practice of breathing meditation allows us to explore our innermost truths; the journey to reconnect with and understand the power of our breath takes courage, grace, and a willingness to let go.
Breathing meditation allows us to become more aware of our emotions and our environment, bringing us closer to the stillness within ourselves and allowing us more access to our truth. Those who learn to dedicate regular time to this spiritual practice will experience immense transformation, not just in the body but also in their overall perspective, approach to life and understanding of themselves.
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