Meditation Breathing Techniques

Our breath is the link between body and mind. They do not exist separate of each other but rather work in unity.

Imagine your breath in the midst of an argument. What does your body feel like? What state of mind are you in?

Now notice these same conditions while holding a newborn baby in your arms.

All are interconnected and the state of one influences the state of all.

Although the following techniques are not specific meditations, they are offered to prepare the mind for meditation.

They are especially helpful to use if you feel under stress or if you just can’t seem to slow down your mind.

Slowing down your breath can create a more optimum space in the mind for meditation.

Square Breathing

This breathing technique is very simple. Breathe in to the count of 4. Hold your inhalation for the count of 4. Breathe out to the count of 4. Hold the exhalation to the count of 4.

Continue this breathing pattern for 3 to 5 minutes, or until you notice a discernable difference in the overall quality of your energy. Feel a sense of slowing down in body, mind and breath.

Alternate Nostril Breathing

Alternate nostril breathing is a yogic breathing technique that helps balance the right and left hemispheres of the brain, inducing a state of balance in body and mind through altering our breath.

You will use your right hand, and more specifically your right thumb and ring finger, to alternately close off one nostril at a time.

Start by placing your right thumb against your right nostril and close it off.

Breathe out through your left nostril. Breathe in through the same left nostril. Once you complete the inhalation through your left nostril, close that nostril off with your ring finger and breathe out through your right nostril, releasing your thumb from the nostril.

Breathe in through the right nostril and once that is complete, close off the right nostril with your thumb and breathe out through the left nostril. Breathe in through the left nostril, close it off and breathe out through the right nostril. Breathe in through the right nostril. Close it off and breathe out through the left nostril.

Continue this breathing pattern, alternately closing off one nostril while you take one complete inhalation and exhalation through each nostril, for 3 to 5 minutes, or until you feel a discernable difference in the state of body, mind and breath. Finish this breathing pattern with the last cycle ending with the breath out of the left nostril, just as you started.

Don’t worry if you mess up the pattern from time to time. Adjust, make corrections and keep on going.

One other simple breathing pattern that can slow down the mind to prepare for a meditative state is to breathe in to the count of 1 and breathe out to the count of 2. Follow that by breathing in to the count of 2 and breathe out to the count of 4. Breathe in to the count of 3 and breathe out to the count of 6. Continue to double the count for your exhalation up to the count of 5 for an inhalation and 10 for an exhalation.

You can continue to breath in and out at the 5/10 ratio, or begin to work your way down and then back up again.

Your exhalation is the part of the breath cycle where your body naturally wants to let go and release. Increasing the time of the exhalation enhances this quality of letting go, fostering a state of ease and effortlessness.

Use these breathing techniques to prepare the body and mind for meditation. Only a few minutes are necessary to notice a difference.

You can also use these techniques anytime you would like to create a shift in your own level of stress or awareness at anytime during your day.

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