There are multiple benefits of practicing brief periods of breath meditation through your day. Potential benefits can include:
- Reduced stress and anxiety;
- Improved focus and concentration; and,
- increased feelings of calm and relaxation.
Letting Go of Stress and Anxiety
Taking stress and anxiety as an example, breath meditation can help reduce the stress response by calming the nervous system and promoting a state of relaxation. When you are stressed or anxious, the breath tends to become shallow and rapid. This rapid increase can exacerbate feelings of distress.
By focusing on the breath and slowing down the breath, you can activate the body's relaxation response and reduce the physiological effects of stress, such as increased heart rate and blood pressure. This can help to quiet the mind and promote a sense of calm and relaxation.
Additionally, as you engage in short periods of breath meditation, you're training the mind and brain to respond to stress in a more balanced and calm way. Like exercising a muscle, the more you practice breath meditation the stronger you're ability to stay calm in stressful situations grows.
Improved Focus and Concentration
Breath meditation can help improve focus and concentration by training your mind to become more present and attentive. When you focus attention on the breath, you typically reduce the constant stream of thoughts that can distract and clutter the mind. This can improve your ability to concentrate and focus on a single task or activity. This enhanced focus may also improve memory and learning.
Additionally, the relaxed state of mind that is cultivated through breath meditation can also improve cognitive function and mental clarity. By regularly practicing breath meditation, you can develop the ability to maintain focus and concentration for longer periods of time.
Increasing Feelings of Calm and Relaxation
The physical sensations signaling a sense of calm and relaxation are palpable. Many people begin feeling these sensations after only 10 or 15 seconds of breath meditation. The calming sensations are felt because your mind and body are experiencing the powerful benefits of your breath meditation.
How to Practice a Simple Breath Meditation
Here are six steps to practice easy breath meditation:
- Find a comfortable seated position and close your eyes. Sit upright in a comfortable posture. One common description for a good meditation posture is to assume a dignified, but comfortable seated position. Both feet should be on the floor. You can also practice breath meditation while laying down or standing.
- Allow five or six comfortable breaths to help you relax and settle into the present moment.
- Focus your attention on the sensation of your breath as it moves in and out of your body. Notice the sensation of the air moving in through your nostrils and into your lungs, and then the feeling of your breath moving out of your body. Breathe in through your nasal passages for a count of about five seconds. When you exhale, imagine you're releasing your breath through a straw. Your exhalation will also be about five seconds.
- As you continue to breathe, try to keep your attention focused on the sensation of your breath. If your mind wanders, gently bring it back to your breath.
- Continue to focus on your breath for as long as you like. Breath meditations can be a few seconds or several minutes. You may find it helpful to use a timer or you can simply allow your subconscious to guide you when it's time to end each session.
- When it's time to finish your meditation, allow five or six gentle, loving in and out breaths as you gently open your eyes and return to regular activity when you're ready to do so.
Remember, the key to breath meditation is to focus your attention on the sensation of your breath. If your mind wanders, gently bring it back to your breath without judgment.
Also, the suggested five seconds in and out breaths can be modified to shorter or longer periods. One common variation is to breathe in for four seconds and out for six seconds. For many people, this pattern can feel more calming than the five seconds in and out pattern due to how the longer exhalation period affects what's called the autonomic nervous system. Practice various patterns to find ones that work best for you.
Breath Meditation is Not a Substitute for Professional Care
Please remember, if you're experiencing psychological, emotional, or physical issues that require care by an appropriate licensed medical professional, please seek help accordingly. Breath meditation or any other type of meditation is not a substitute for professional care.
Putting in the Reps to Benefit From Breath Meditation
As with physical exercise, the more consistent your practice is over time, the more you'll benefit. With regular practice, breath meditation can help reduce stress and increase mindfulness, both of which can help you keep stress and anxiety low, improve your focus and concentration, and increase feelings of calm, wellbeing, and relaxation.
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