Breathing Exercises and Meditation

Although breathing is an action we do in our daily life by losing our awareness, it has an indispensable importance for our quality of life, physical and mental health. By learning to breathe correctly, we can increase our self-awareness, ensure a balanced mood, and create a unity between body and soul.

Meditation and Breath Relationship

Meditation and breathing exercises have a close relationship. Being aware of the breath we take during meditation practices with the right techniques will allow us to see the benefits of meditation better. We can overcome the difficulties we experience during the day by using relaxation breathing exercises, breathing exercises for stress, breathing exercises for headaches, and meditation. We can increase the quality of the meditation we do by increasing the quality of the breath we take between meditation positions.

What is the purpose of breathing exercises and what are its benefits?

Breath meditation is an easy practice based on directing attention and awareness to the breath. Since it is one of the “entry level” meditation techniques that anyone can do, you can easily add breath meditation to your daily routine, which you can practice at work, school, or home whenever you want.

When we include this meditation method in our lives, we can notice that we accept what comes to us in life more easily and that our stress level decreases visibly. In addition, breathing meditation regulates our heart rhythm and digestive system, corrects our posture, and makes us feel more energetic.

Breathing Techniques and Exercises During Meditation

Deep breathing exercises are the first step we should do during breathing meditation and breathing exercises. Breathe deeply and slowly through the nose, inflating the diaphragm, and slowly exhale after holding the breath for a while. This breathing cycle continues throughout the meditation period.  

Focusing the mind on the breath and the depth of the breath taken ensure that oxygen can reach all the muscles.  Over time, our body relaxes and healing and calming begins to occur through meditation with the power and awareness of the right breath.

Diaphragmatic Breathing Exercises

It is very important to use the diaphragm during breathing meditation to get the most out of breathing exercises. If we take the breath, we take slowly through the nose by filling our abdomen, we will add our diaphragm to the breathing meditation. As we breathe in filling our abdomen, we can place one hand on our abdomen and control and feel our breath. Likewise, exhaling from the diaphragm while exhaling is a key point for proper breathing. 

For this reason, if we empty our abdomen by inhaling all the air while exhaling, we will exhale correctly through the diaphragm. Using breathing exercises to help lungs increase their potential and balances our nervous system.

Breathing Technique to Calm Down: 2-4-8

In this breathing technique, we take a deep breath through our nose using our diaphragm in 2 seconds, hold our breath for 4 seconds, and breathe out slowly in 8 seconds. One of the important points that should not be forgotten here is the depth of the breath. Another important point is to pay attention to the fact that there is no breath left inside while exhaling. We can do this breathing technique for up to 6-8 cycles. Inhalation should be done actively, and exhalation should be done more passively.

Breathing Technique to Relax: 4-7-8

In this technique, we breathe deeply through the nose in 4 seconds, using the diaphragm, hold our breath for 7 seconds, and give it back slowly in 8 seconds. This technique is one of the most important breathing techniques used during meditation. To maximize the effect, it is recommended to perform this breathing technique for up to 6-8 cycles. In this technique, as in other techniques, breathing should be done actively and exhalation should be done passively.

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