Breathing Techniques
Breath Counting
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique.
Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.
- To begin the exercise, count "one" to yourself as you exhale.
- The next time you exhale, count "two," and so on up to "five."
- Then begin a new cycle, counting "one" on the next exhalation.
Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19."
Try to do 10 minutes of this form of meditation.
Deep Breathing
Deep breathing is a simple, but very effective, method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and Zen meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress.
To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it!
Alternate Nostril Breathing
Alternate nostril breathing is a technique commonly used in yoga and meditation exercises to bring about increased awareness, relaxation and feelings of balance. According to Yoga Journal, alternate nostril breathing can also help to balance your energy. Sit or lie comfortably. Close your eyes and focus on your breathing. After a few minutes of regular breathing, close your right nostril with your right thumb. Inhale and exhale through your left nostril. Then close your left nostril with your pointer or ring finger, and inhale and exhale through your right nostril. Repeat this for five to 10 minutes.