How to Meditate: Easy Breathing Exercises and Techniques Part II
We recently learned about three simple breathing exercises. While they may seem almost too simple, I cannot emphasize how these little exercises can truly help steady you in moments of uncertainty, fear, high alertness, disengagement, or confusion. It is important to practice breathing techniques even if you are not feeling like you need them in the moment. That is because you want to develop a sort of muscle memory. So that when you are experiencing some type of agitation, anxiety, or stress, your reaction becomes breathing in ways that support and anchor you. So if you are looking to start to meditate for the first time and during the COVID-19 seclusion, the place to start is your breathing. And then do some more breathing meditation techniques.
Breathe in light, airiness, light-heartended. Breathe out heaviness, grogginess, fear.
Have you found your patterned breathing?
If so, keep practicing it. This is a rhythm of breathing that is completely your own, and fits you like a glove. It does not make you short of breath or light-headed. The pace and the depth of the breathing is so comfortable for you that it feels like it “clicks” with your system. No one can tell you what pattern is right for you, this is something you decided completely for yourself. Just like women who are preparing to go into labor (during which patterned breathing helps them keep relaxed and well-oxygenated), you can practice patterned breathing by holding on to an ice cube or something from your freezer while focusing and maintaining your patterned breathing.
Add a meaningful lyric or make up your own soothing words to your patterned breathing.
Another way to maintain your patterned breathing is by picking a song lyric or choosing your own words to match the rhythm of your pattern. Depending on the pace of your patterned breathing, it might sound like a slow song or even a bit more like chanting in your head. Remember, there is no requirement to what the pace needs to be.
If 4-4-6 breathing felt too fast paced, try 4-7-8 instead.
When we inhale for four counts, hold for four counts, and breathe out for six counts, we are stimulating our vagus nerve. The nerve that is responsible for activating our rest and digest, or the parasympathetic nervous system (the opposite system of flight, fight, freeze or fawn, also called the sympathetic nervous system). This sends a signal to our brain that we are safe and we can relax, slow down and take time to renew our energy. For some people, a 4-4-6 pace can feel too fast or just not comfortable. Another pattern you could try is inhaling for four counts, holding for seven counts, and exhaling for eight counts. While these are the main counts out there, the underlying point of this is that you are exhaling for longer than you are inhaling. So even if you don’t remember the counts, or you are too panicked to even think about counting, just remember to breath out for longer than you inhale.
Maybe square breathing is more your style. Square breathing follows a pattern of 4-4-4-4.
So you inhale for four counts, hold for four counts, exhale for four counts, hold for four counts. Repeat. This type of breathing has less evidence-based research behind it but it’s been gaining popularity. You can draw a picture of a square and trace the edge with your pen or finger as you breathe in across one edge, hold your breath along the next edge, exhale on the following edge, and hold your breath as you come back to start. You can even assign words to each edge of the square. It can be something like “I am here now” or “I am safe here” or if you are more spiritual or religious, “God is with me” - whatever words are meaningful to you.
Have a furry pet? Use grooming time for deep breathing time.
This approach has been the most unexpected find of practicing my deep breathing. I was having a pretty okay day in quarantine. During the afternoon, I was brushing my senior kitty, whose nickname is V, like I do most days. And as she was laying there, enjoying the gently, slow strokes of the bristles against her thick fur, I myself started to relax. As I moved the brush from her head to her tail, I let out a long exhale. It was in that moment that I realized how much anxiety I had actually been holding on to that day. I followed this gut instinct and made the grooming moment, a moment of deep breathing. A slow, long inhale as I lifted the brush and brought it to V’s head. And a slow, long exhale as I moved the brush across her fur. You can even do this as you give pets or even as you watch and observe your animal (say a bird or a fish). Setting your focus on the animal, anchoring your attention on them, can help create that mental space where deep breathing can come more naturally.
Been sitting? Feeling disengaged? Need a little energy in your body? Breath of Fire can ignite that for you.
This type of breathing can be a bit tricky to explain so the best way is to follow Adriene in this Youtube Video HERE. This is a fast pace of breathing. Be aware of your body and no need to push yourself to the point of feeling light-headed if you can’t keep up with Adriene for the whole time. I personally can’t breathe out for that long before feeling woozy, so just find the length of time that works for you.
Are you a tactile type person? Try Alternate Nostril Breathing.
With this breathing, place your right thumb on your right nostril, closing it, and breathe in through your left nostril. Now close your left nostril with your pointer/index finger, and breathe out of your right nostril. Repeat for however long you like.
Now, do you have to do EVERY SINGLE one of these mindful breathing exercises to experience the benefits? Absolutely not! The point is to try different techniques and see which fits you best. You might find that you like only one or two of them, or you enjoy all the different styles. If you are the latter type, I recommend choosing your top three favorites and practicing those in order to build up that muscle memory of breathing.
If you don’t remember any of these techniques, remember this: when you feel like you can’t inhale and you are struggling for breath from feelings of anxiety, fear and stress, BREATHE OUT FIRST. Our reaction is to try to keep breathing in, to keep struggling to add more air into our lungs. But at that moment, your lungs are like a blown up balloon. Imagine trying to blow more air into an already blown up balloon - it’s very difficult. So in order to create the space for more air to come in, you first have to deflate the balloon, or in this case, empty your lungs. Once you do that, air will flow more naturally into your body. Lion’s breath is a good option for moments like these.
Breathing is a biological act that is both automatic and can be controlled with our conscience. It is a link between our brain and our body; it speaks to both and we can influence what it says. No wonder breathing is so fascinating and so essential to the connection between our brain and body. While most people tend to think that the brain controls the body, in reality the brain and body are engaged in a conversation, each influencing each other. Each just as much a leader and a follower. This is a beautiful reality that we can tap into during this time of great upheaval in our external and potentially internal world.
We are still with you, and we will continue to be here.
May you be well, in body and spirit, dear reader.
Anna
Anna is a blog contributor, meditation leader and teacher, and photographer. You can follow her on Instagram @skillsforwellness and find her blogging away at reset brain + body. reset brain + body is a mental wellness practice where traditional talk therapy is elevated through the integration of meditation, yoga and mindfulness. Connect with reset brain + body on Instagram & Facebook, check out the class schedule, or contact us to book an appointment.