Breathing Techniques For Meditation Beginners

Breathing is an important part of meditation. While meditating, it is recommended to breathe naturally. If your breathing is shallow, let it be shallow; if it is deep, let it be deep. As an optional exercise, some suggest taking several deep breaths at the beginning of your meditation session. You might breathe in through your nostrils and out through your mouth. This initial exercise can help clear the mind and keep you grounded and focused.

Meditation is a great way to relieve anxiety and feel centred, but it can be hard to totally clear your mind. Meditating on breath is a technique that focuses on the pace and depth of your breathing, which can help prevent distractions.

Allow your body to breathe naturally

Allowing your body to breathe naturally is a central tenet of meditation. This means that, during meditation, you should not worry about whether you are breathing correctly. If your breathing is shallow, let it be shallow; if it is deep, let it be deep.

Breathing naturally does not mean that you should not pay attention to your breath. On the contrary, mindful breathing during meditation requires you to pay close attention to the process of inhalation and exhalation. Notice the sensations that flow through your body as you breathe and sense how your belly moves up and down.

When you first sit down to meditate, you may choose to use an initial deep breathing meditation exercise to relax. Breathe in through your nose for at least three seconds and hold it for a further two seconds. Then, exhale for at least four seconds through your mouth. You can repeat this exercise a few times if you like. Then, gradually transition into natural breathing.

If you are breathing naturally, you should breathe through your nose. Your mouth should be closed or slightly open. During meditation, you should let your body, breath, and mind be as they are while maintaining awareness.

It is important to commit to a short meditation practice initially. Even two or five minutes is a good start. Over time, you can increase the duration of your meditation practice.

Take deep breaths to start

Taking deep breaths is a great way to start your meditation practice. It helps to ground your mind and keep you focused.

Find a Comfortable Position:

Sit in a comfortable position, either on the floor or a chair. Make sure your back is straight, and you are in a quiet place without distractions. You can close your eyes or keep them open, focusing on a spot in front of you.

Initial Deep Breathing:

Take a couple of deep breaths in through your nose and out through your mouth. This is an optional exercise but can help to clear your mind and keep you grounded. You can breathe in through your nostrils and out through your mouth, or vice versa, whichever feels more natural to you.

Breathe In for 3 Seconds, Hold for 2:

Once you feel settled, take a deeper breath in through your nose for a count of three seconds. Hold your breath and count to two seconds.

Exhale for 4 Seconds:

Slowly exhale through your mouth for a count of four seconds. You can repeat this cycle a few times if you wish. Focus on the sensation of the breath moving through your body.

Transition to Natural Breathing:

After your initial deep breathing, gradually transition into natural breathing. Allow your body to breathe as it usually would, without trying to control it. If your nasal passages are clear, breathe through your nose, and keep your mouth closed or slightly open.

Remember, the most important thing is to allow your body to breathe naturally. These deep breathing exercises at the start of your meditation practice can help to relax you and prepare your mind for the meditation session.

Time your breaths

The purpose of any meditative technique is to take your mind off potentially distracting thoughts that may pop up as you attempt to centre yourself. Timing your breaths is a great way to do this.

To begin, exhale and then slowly inhale until your lungs feel full. Count the seconds, and then exhale for the same number of seconds. The length of time will depend on your lung capacity, but you should aim to breathe slowly. Continue breathing in this rhythm to prevent other thoughts from entering your mind.

Try breathing in through your nose and out through your mouth. If you are looking for a slower, more relaxing meditation, try the 4-7-8 exercise. Exhale, then close your mouth and inhale for four seconds, hold your breath for seven seconds, and exhale over the course of eight seconds.

You can also try Sama Vritti Pranayama with Antara Kumbhaka and Bahya Kumbhaka, also known as box breathing. This is a type of intermittent breath retention. Exhale all the air from your lungs through your mouth, then close your lips and inhale slowly through your nose for a count of four. Hold your breath for a count of seven, and then exhale through your mouth for a count of eight. Repeat this process three to seven times.

It is important to note that you should not practice box breathing while driving or using machinery, as it may cause a slight light-headedness with prolonged practice.

Focus on your muscle reaction

Focusing on your muscle reaction is a great way to keep your mind occupied during meditation. This technique involves paying attention to how your body reacts to your breathing. You should feel your diaphragm, throat muscles, and shoulders shift as you inhale and exhale. It is important to note that you should not feel any pain or discomfort; instead, you should feel your muscles stretching in these areas.

Placing your hand on your diaphragm can help you better feel the muscle reaction. Additionally, you can focus on the relaxed parts of your body. Keep your hands and arms in a comfortable position that doesn't require any muscle work, and maintain your focus there.

This technique can help you become more aware of your body and improve your breathing. It can also help prevent distractions and improve your overall meditation experience.

Remember, meditation is a personal practice, and it may take time to find what works best for you. Be patient with yourself and keep experimenting with different techniques until you find what suits you.

Redirect your wandering mind

It is perfectly normal for your mind to wander during meditation. In fact, it is what minds do—they think, plan, and daydream. When you notice your mind wandering, gently bring your attention back to your breath.

• Accept your wandering mind: Don't treat it like a mistake or a failure. Allow your thoughts, feelings, impulses, and sensations to come and go without judgement.
• Notice your breath: Focus on the sensations of touch and pressure in your body where it makes contact with whatever you are sitting on. Then, bring your awareness to the changing patterns of physical sensations in your lower abdomen as you breathe. Notice the slight stretching as your abdomen rises with each inhalation and the gentle deflation as it falls with each exhalation.
• Be kind to yourself: Congratulate yourself when you notice your mind wandering. It is natural and okay. Gently escort your awareness back to your breath.
• Keep going: Continue with your meditation practice for 10–15 minutes, or longer if you wish. Remind yourself that the intention is simply to be aware of your experience in each moment and use your breath as an anchor to reconnect with the present moment each time you notice your mind wandering.
• Choose a word or phrase: Repeat a word or phrase like "breathe" to yourself when you notice your mind wandering.
• Visualise a word: Pick one word that describes an emotion you would like to feel more of, such as "joy", "love", "peace", "calm", or "hope". Close your eyes and visualize the word in your head, picking a colour that goes with it. Fill the background with another colour. Then, with your eyes closed, visualise writing the word in your head while saying the letters quietly to yourself. Set a timer for 10 minutes and keep doing this exercise until the timer goes off.

Frequently asked questions