Deep Meditation: Breathe From Your Spine's Base

Deep breathing from the base of the spine while meditating, also known as diaphragmatic breathing or belly breathing, is a powerful way to relax and reduce stress. This technique involves slow, deep breaths that use your entire lung capacity, with the diaphragm and abdominal muscles pulling down on the abdominal cavity to fully inflate the lungs.

To practice deep breathing from the base of the spine, find a comfortable position, either sitting or lying down, and place one hand on your upper chest and the other just below your rib cage. Breathe in slowly through your nose, allowing your stomach to expand and push against your hand. Keep the hand on your chest as still as possible. Then, breathe out slowly through your nose or mouth, tightening your stomach muscles and letting them fall inward.

Deep breathing has numerous benefits for both physical and mental health. It can help to improve immune response, reduce hypertension, aid in the management of diabetes, and enhance overall quality of life. Additionally, deep breathing can be a powerful tool for stress relief and can promote a sense of calm and relaxation.

Lie on your back with a pillow under your knees

When you lie down on your back, ensure that you are on a flat surface, preferably a yoga mat or a comfortable carpet. Have a thin pillow or a bolster handy—something that will support your knees without elevating them too high. Place the pillow or bolster gently under your knees, lifting your lower legs slightly. You can experiment with the height and position of the pillow to find the most comfortable angle for your legs. The idea is to relieve any pressure on your lower back and create a gentle curve in your spine, allowing it to relax into the surface.

Once you are settled, close your eyes and bring your awareness to your breath. Notice the natural rhythm and pace of your breathing without trying to change it. Just observe it as it is. Now, without forcing it, begin to deepen your inhales and exhales. Make each breath slow, steady, and deliberate. As you inhale, imagine the breath traveling down your spine, starting from the base of your neck and moving downwards. Visualize each vertebra being bathed in oxygen-rich blood as your breath moves down your spine.

Focus on the sensation of your spine lengthening and expanding with each inhale. Feel your chest and abdomen rising as you take in a deep breath, and sense the corresponding movement in your spine. As you exhale, maintain this awareness and notice the slight contraction and relaxation of your spine. Keep your attention on the breath and the physical sensations it creates in your body, particularly your spine. If your mind wanders, gently bring it back to the sensation of breathing and the movement of your spine.

With each breath, you are nourishing your spine and the surrounding muscles. This practice helps to bring awareness to your body, relaxing any tension that may be held in the spine and back. Lying in this position ensures that your spine is supported and allows for a deeper connection to your body as you meditate on your breath. You can set a timer for a certain duration, or simply meditate until you feel a sense of calm and presence. When you are ready, slowly open your eyes and stretch your body, noticing the sensations and any sense of relaxation or release.

Remember, the key is to be comfortable and aware of your breath and its movement in your body. This practice can help you connect with your spine, improve your breathing, and enhance your meditation experience.

Place one hand on your upper chest and the other below your rib cage

To breathe deeply from the base of the spine while meditating, it is important to first understand the concept of diaphragmatic breathing, also known as belly breathing. This type of breathing involves slow, deep breaths that fully inflate the lungs by pulling on the diaphragm and abdominal muscles, rather than the chest muscles.

To practice diaphragmatic breathing, it is recommended to lie on your back with one hand on your upper chest and the other hand just below your rib cage. This hand placement will allow you to feel your diaphragm move as you breathe. Here is a step-by-step guide:

• Place one hand on your upper chest and the other just below your rib cage.
• Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
• Breathe out slowly through your nose or mouth, tightening your stomach muscles and letting them fall inward. The hand on your belly should move towards the floor, while the hand on your chest remains still.

At first, you may need to put in some extra effort to use your diaphragm correctly and you may get tired. As your body gets accustomed to diaphragmatic breathing, it will become more natural, and you will be able to take deeper belly breaths with less conscious effort.

It is worth noting that the position of your rib cage affects your breathing. When lying down, the rib cage remains relatively still, while in sitting postures, there is a natural movement of the ribs. This movement can be felt by placing your hands alongside your rib cage, with the webbing of your thumb and forefinger touching the side of the rib cage just below the sternum. As you breathe, you will feel the rib cage expand to the sides.

Breathe in slowly through your nose

Breathing is an essential part of life and can be regulated voluntarily. When meditating, it is important to find a comfortable position in a place with minimal distractions. You may sit, stand, or walk, but sitting is the most natural meditation position. It is also important to ensure your back is straight.

When it comes to breathing, most meditation experts recommend allowing your body 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 experts suggest taking several deep breaths to start with. You can breathe in through your nostrils and out through your mouth. This initial exercise can help clear your mind and keep you grounded and focused throughout your meditation practice.

If you choose to begin with deep breathing, here is a technique to try:

• Breathe in slowly through your nose for at least three seconds.
• Hold your breath for a further two seconds.
• Exhale slowly through your mouth for at least four seconds.
• Repeat this cycle a couple of times if you wish.
• Then, gradually transition into natural breathing.

Breathing in slowly through your nose is an important aspect of deep breathing. This type of breathing allows you to take in more oxygen and can help you relax and focus your mind. It is also a key component of diaphragmatic breathing or belly breathing, which is a common technique used in meditation.

• Lie on your back on a flat surface or in bed. Use a pillow under your knees for support if needed. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
• Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
• Breathe out slowly through your nose or mouth. Tighten your stomach muscles, letting them fall inward as you exhale. The hand on your belly should move toward the floor, while the hand on your chest remains still.

Remember, it is normal to feel tired when practising this type of breathing, especially at first. With consistent practice, your body will become accustomed to deep belly breathing, and you will be able to take deeper breaths with less conscious effort.

Breathe out slowly through your nose or mouth

When you breathe out, it's important to do so slowly. You can breathe out through your nose or mouth, whichever is more comfortable for you. However, during each meditation session, try to stick to one method. As you breathe, consider these four concepts: slowness, depth, smoothness, and length. When you combine all four elements, notice how quickly your body begins to relax. Practicing all four simultaneously reduces the stress hormone cortisol and oxygenates your brain.

Breathing out slowly through your nose or mouth is an essential part of deep breathing, which is also known as belly breathing or diaphragmatic breathing. This type of breathing uses your entire lung capacity, filling your lungs to the maximum and then slowly releasing the air. When breathing out, tighten your stomach muscles and let them fall inward as you exhale. This will help you fully empty your lungs and maximise the benefits of deep breathing.

Deep breathing has numerous benefits for both your physical and mental health. It can help to reduce stress and anxiety, improve your immune response, alleviate post-traumatic stress disorder (PTSD), and even improve your sleep. Additionally, deep breathing can have a positive impact on specific health conditions such as asthma, hypertension, and type 2 diabetes.

Remember, when it comes to meditation, the most important thing is to find a comfortable position and a calm environment. You can sit, stand, or walk—whichever you prefer. Close your eyes or soften your gaze to relax your mind and disengage from external distractions. Focus your attention on your breath, and if your mind wanders, gently bring it back. With consistent practice, you will be able to breathe more slowly and deeply, enhancing your meditation experience.

Repeat

To breathe deeply from the base of your spine while meditating, you can follow these steps:

Step 1: Get into a comfortable position

Find a quiet place where you can be free of distractions. You can sit on a chair, cushion, or bench, ensuring your back is straight. Alternatively, you may lie down on a flat surface or in bed, with your hands placed on your abdomen to check if you are a chest or stomach breather.

Step 2: Focus on your breath

Close your eyes or soften your gaze by directing it downwards and in front of you. This helps to relax the mind and disengage from external stimuli. You can choose to breathe through your nose or mouth, whichever is more comfortable for you.

Step 3: Breathe deeply from the base of your spine

Place one hand on your upper chest and the other just below your rib cage so you can feel your diaphragm move as you breathe. Inhale slowly through your nose, letting your stomach expand and push out against your hand. Keep your chest as still as possible.

Step 4: Exhale slowly

Exhale slowly through your nose or mouth, tightening your stomach muscles and letting them fall inward. The hand on your belly should move towards the floor, while the hand on your chest remains still.

Additional Tips:

• Silently say "inhale, exhale" with each breath cycle.
• Count your breaths. You can try counting to five or one, as suggested by Dr. Herbert Benson, as counting to ten may induce stress due to drifting thoughts.
• Practice a fully flowing breath by starting in a comfortable upright position. On the inhalation, allow your diaphragm and lungs to expand fully, beginning with the belly, then the ribs, chest, and finally the throat. On the exhalation, first hollow out the lungs, and then pull your navel in towards your spine.

Remember, the key to deep breathing from the base of your spine is to focus on expanding your stomach and using your diaphragm, rather than primarily moving your chest. With practice, this technique will become more natural and help enhance your meditation practice.

Frequently asked questions