Deep breathing meditation comes with a handful of benefits that not only affect the mind but the entire body as well. Deep breathing is essentially the basis of all forms of body relaxation practices and meditation techniques
Deep breathing meditation is also referred to as diaphragmatic breathing or abdominal breathing. These exercises have been practiced for centuries and offer a myriad of benefits some of which include memory enhancement and anxiety reduction, along with many other benefits which we’ll be discussing later on.
Secrets Of Deep Breathing Exercises
Diaphragm breathing is perfect for alleviating stress and regulating blood pressure as well as other core bodily functions. In this article, we’ll be discussing all the various ways deep breathing meditation can benefit you and how to go about it.
5 Types Deep Breath Meditation Techniques You Can Practice
The following are 5 of some of the most effective and widely practiced breathing techniques you can try.
1. Nadi Shodhana Breathing Exercise
Find a comfortable position to sit then rest your left hand on your knee and press your right thumb on your right nostril, so that you can only breathe through your left nostril. Deep inhale for a few seconds then use your middle fingers or ring finger to block your other nostril. Hold your breath for 7 seconds before exhaling through your right nostril.
2. Shamatha Belly Breathing Exercise
This breath control technique is a common practice among people hoping to reduce stress and muscle tension. Begin by sitting up straight, with your shoulders relaxed fix your gaze on any particular spot in the direction you’re facing. Next, breathe deeply through your mouth and try to stabilize your breath until it feels natural. Do this for a minimum of 5 minutes every day.
3. Zhuanqui (Soft Breathing)
Sit comfortably and avoid flinching as much as you can. Now, with your eyes half-closed, concentrate on the tip of your nose and begin to take shallow breaths with your abdominal muscles. Keep taking one relaxing breath after the other until your breathing pattern becomes so mild it feels like you’re in a sedated state.
The best way to achieve this is by placing one hand on your chest while maintaining breath focus. Take a deep breath and hold it for about 7 seconds before letting it out to conclude your breathing cycles.
4. Khumbhaka Pranayamas
While seated, slowly exhale through your mouth until you expel all the air in your lungs. Now, shut your lips completely and take a long breath through your nostrils until your lungs are filled with air. Hold your breath for a total of 5 seconds then a long exhale.
Experiencing physical sensations and feeling anxious is perfectly normal when performing this medically reviewed guided meditation. You might also feel lightheaded or hear a whooshing sound, remember it’s all part of the process.
5. Kundalini (Diaphragm Breathing)
This deep breathing technique can be done in a seated position or by laying on the ground. Place either of your hands on your upper chest and put your other hand on your abdomen. With both hands still in position, inhale slowly through your nose.
While breathing in, feel your stomach contract from under your palm, then exhale slowly and gently. We recommend practicing this progressive muscle relaxation exercise for a minimum of 5 minutes and repeating it 2 to 3 times a day.
Benefits of Deep Breathing Exercises
Deep breathing exercises can indeed help you achieve peace and make you a much happier person. If practiced occasionally, you’ll feel negative emotions slipping away and your mind becoming increasingly relaxed. This, of course, will help you feel a lot more comfortable with others and help you get along with them better.
1. Immunity Enhancement
When the blood is well oxygenated it does a better job at circulating nutrients to all parts of the system and it also helps the body absorb them at a much quicker rate. What this means is that you’re less likely to fall Ill and even if you do, such illnesses won’t last.
2. It Reduces Stress And Anxiety
When the body is stressed, the brain automatically releases an errant stress response hormone called cortisol. By practicing controlled breathing exercises, an increased amount of oxygen enters the bloodstream which in turn tells the brain to calm down and slows down the heart rate.
3. Energy Boost
Regular practice of deep breathing techniques causes the body to function better since there is an increased amount of oxygen in the blood.
4. It Will Help You Sleep Better
Frequently taking deep long breaths during the day will give you a restful sleep at night because it detoxifies the body throughout the day while also sending a direct signal to the brain which causes the body to relax when it’s late.
When performing chest breathing and alternate nostril breathing techniques, the body releases carbon monoxide at a much quicker pace than it does with normal breathing. Mindful breathing can expel over 50% of toxins from the body and slow down the parasympathetic nervous system which is great for reducing stress.
6. It Reduces Inflammation
Reports show that severe health issues like cancer thrive under highly acidic conditions. Deep breathing meditation help to minimize the acidity in the body which in turn reduces inflammation and stress.
7. It Improves Digestion
Performing relaxation techniques and taking a few deep breaths daily leads to healthy blood flow. According to public health, it also ensures that the organs function more efficiently.
8. It Relaxes The Body And Mind
The body is at the highest point of rest during meditation compared to being asleep. How is this possible? The answer is simple – when we’re asleep we usually have dreams whether good or bad.
The point here is that the mind is still subconsciously at work and the sleeping body will react to the dreams in a similar manner.
Several peer-reviewed studies suggest that deep breathing meditation practice is highly beneficial to all individuals, regardless of age. However, you need to know that the results might not come all of a sudden which means you might have to display a little bit of tenacity to reap the rewards.