Breath And Walking Meditation: Syncing Steps

Walking meditation is about being with each step, fully in the present moment. It is a way to exercise the body and meditate at the same time. Breathwalking is a form of walking meditation that combines walking with breathing techniques and is well-suited for beginners. The technique involves coordinating breathing and walking by inhaling and exhaling for the same number of steps. For example, inhaling for four steps and exhaling for four steps. The number of steps can be adjusted to what works best for the individual. Walking meditation can be practiced at any speed and in any location, whether that be a meadow, beach, woods, or city street. It is a way to bring awareness to the physical experience of walking and can be adapted for wheelchair users.

Focus on breathing techniques

Breathwalking is a form of walking meditation that combines breathing with walking, in a conscious and synchronous way. The technique of coordinating breathing and walking is a way to bring your focus inward, tuning out external distractions and quieting the mind.

The benefits of breathwalking

Breathwalking can help you regain your calm through movement, and by focusing on the breath, you can practice mindfulness, which allows you to welcome the present moment without judgement. It is a way to take a 'time-out' from your busy lifestyle and prevent a stress spiral. It can also improve your cardiovascular health, tone your nervous system, boost your energy, stabilize your moods, quiet mental chatter, and embrace the present moment.

How to do it

Breathwalking can be done in five steps:

• Awaken: Body, mind and soul are awakened and vitalised with breathing and stretching.
• Align: With the first walking exercises, attention is directed to the movements of the body.
• Vitalize: Walking and breathing become harmoniously attuned to each other. The Breathwalk begins.
• Balance: The walk becomes slower. In the following stretching exercises, concentration is focused on all of the senses.
• Integrate: During the Inner Walk, which can be done during slow walking or while standing, the results of the exercises are integrated into the body's system.

Breathing patterns

There are various breathing patterns, and each has a special effect on your health. Here are two basic breathing patterns:

The Eagle

• Inhale and exhale in four parts (4:4).
• Walk with even steps and inhale through your nose for four steps.
• Then exhale through your nose for another four steps.
• There should be a small pause between breaths.
• Do this breathing pattern for three minutes and then continue walking normally for five minutes.
• Repeat this several times.
• This exercise will give you energy and clarity.
• You can connect the primal sounds of "sa ta na ma" with the rhythm of walking by saying one syllable in your thoughts for each breath segment and each step.

The Dove

• Inhale and exhale in eight parts (8:8).
• Coordinate your breathing and steps with each other.
• Inhale eight times through your nose and exhale eight times through your nose.
• The breathing pattern of the Dove is based on the Eagle but demands a bit more concentration and is generally done with slower steps.
• You can once again combine the primal sounds of "sa ta na ma" with the walking rhythm.
• Do this breathing pattern for three minutes and then continue walking normally for five minutes.
• Repeat this exercise several times in a row.
• It will give you energy and clarity.

Additional tips

• Walk in small steps, about 80% of your normal stride length.
• Focus on breathing, not on trying to maintain balance.
• Take long breaths. Inhale for two steps then exhale for two steps. Get into a rhythm.
• Match the length of your breath with the speed of your walking. If taking three or four steps on every breath instead of two works better for you, then follow that.
• When breathing, walking and tapping are in a comfortable rhythm, introduce a mantra.
• Chanting the mantra or repeating it mentally will deepen your focus and centre you.
• You could use a mantra like "sa-ta-na-ma" (derived from SatNam, which means True Divine Nature).
• Each syllable is a metaphor for birth, life, death and rebirth, and combining it with tapping creates powerful mudras that bestow benefits such as wisdom, focus, energy and connectedness.
• You could also use your own unique mantra.

Walk slowly and intentionally

Walking slowly and intentionally is a key part of walking meditation. The pace of your walk can vary from slow to extremely slow. The focus should be on moving with purpose and paying close attention to the physical experience of walking.

When walking, you can either let your arms swing loosely by your sides, or hold them behind your back. Alternatively, you can clasp your hands in front of your body, around the height of your diaphragm or navel. Your leg muscles should be relaxed, and your movement should feel natural and comfortable.

Walking meditation is not about how far or how fast you walk, but about connecting your body, breath, and mind to the present moment. It is about experiencing a profound sense of connection with yourself and nature.

When walking slowly and intentionally, it is important to be mindful of the position of your feet and the accompanying sensations. Notice the lifting of one foot, the movement of the foot forward, the placing of the foot on the floor (heel first), and the shifting of your weight onto the forward leg as the back heel lifts. Be aware of the many different sensations within your body, and try to focus your attention on your breath coming in and out.

Be aware of your surroundings

Walking meditation is a great way to get in tune with your surroundings. It is a way to get the mind to walk with you and to bring a relaxed focus to your everyday walk.

When you're walking, it's important to be aware of your surroundings. This can be done by tuning into your senses and noticing the sights, sounds, and smells around you. You can start by noticing the movement of your feet and legs and the motion of your body as it advances. Notice your gait—are you scurrying along with a hundred things on your mind, or are you ambling while daydreaming? Notice how your arms hang or swing by your sides and how the weight shifts from side to side as you walk.

Next, bring your attention to your surroundings. Notice the passing cars, other people, window displays, trees, and any other sights that come into your field of vision. Try not to think about these things, simply acknowledge what you see. Then, tune into the sounds that drift in. What can you hear? Again, try not to dwell on any particular noise, just notice it.

Notice how the mind habitually wants to create a story out of each smell and how it might remind you of somewhere, something, or someone. Notice any physical sensations, from how the weather makes you feel to how the sole of your feet touches the ground.

By being aware of your surroundings, you can bring your mind into the present moment and develop a deeper connection with yourself and nature.

Notice bodily sensations

Walking meditation is about being with each step and arriving in the present moment. It is a way to be in our bodies and bring our attention to our feet and the contact of the foot with the floor or ground. It is a controlled falling forward that we often take for granted.

When you begin walking, start at a normal pace and observe your bodily sensations. Notice the lifting of one foot, the movement of the foot forward, the placing of the foot on the floor, and the shifting of weight onto the forward leg.

Notice the breath. Are you breathing with your chest or diaphragm? Is your breath shallow or deep? Noisy or quiet? Through your mouth or nostrils? Refine your breath so that it becomes nasal, diaphragmatic, and free of noise and irregularities.

Now, coordinate your breath with your stride. Inhale for two, three, four, or eight steps and exhale for the same number of steps. When this feels comfortable, you can begin to practice a breathing pattern of four short staccato puffs of air through the nostrils, one for each step. Your breath will be audible now, so focus on the sound. Essentially, you are dividing your inhalation into four segments that are synchronized with four consecutive steps. After the first puff, your lungs should be about one-quarter full; after the second, two-quarters full; after the third, three-quarters full; and after the fourth, four-quarters full.

When you are comfortable with this, you can try exhaling in the same fashion, contracting the abdominal muscles and pushing the navel to the spine for four steps. Continue this pattern for five minutes, then walk and breathe normally for three minutes.

Practise regularly

Walking meditation is a great way to exercise your body and your mind at the same time. It can be practised by anyone, regardless of their yoga experience, and can be done almost anywhere. The more you practise, the more you will feel the benefits.

Walking meditation can be practised daily, and for best results, it is recommended to do it for at least a week. It can be done in a natural environment, such as a meadow or the beach, or even on a city street. The location should be peaceful, where you won't be disturbed or observed, as the slow, purposeful movements may look strange to those unfamiliar with the practice.

The technique involves coordinating your breathing with your walking, and there are various patterns you can follow. The basic idea is to inhale and exhale evenly, matching the length of your breath with the number of steps you take. For example, inhale for four steps, then exhale for four steps. You can also try dividing your inhalation into four segments, taking a small puff of breath for each step, and doing the same on the exhale.

Once you have mastered the basic technique, you can introduce a mantra. A popular mantra is "sa-ta-na-ma", which is derived from SatNam, meaning "True Divine Nature". Chanting or repeating this mantra mentally will deepen your focus and centre you. You can also try other mantras, such as creating your own beej mantra.

Breathwalk is a specific type of walking meditation that follows a five-step process. It can be practised in under 20 minutes or in its full form, which takes up to 60 minutes. The five phases are:

• Awaken: Start with breathing and stretching to awaken and vitalise your body, mind and soul.
• Align: Begin walking and direct your attention to the movements of your body.
• Vitalize: Harmonise your walking and breathing.
• Balance: Slow down your walk and focus on all of your senses during the following stretching exercises.
• Integrate: During slow walking or while standing, integrate the results of the exercises into your body's system.

Walking meditation can be adapted to suit your needs. You can vary the speed and distance, and it can even be combined with running. The most important thing is to practise regularly and find a technique that works for you.

Frequently asked questions