Breathing during meditation is nothing like conventional breathing. This seemingly easy exercise is quite powerful if done correctly. It’s easy to be caught in a quagmire as you wonder whether to exhale through nose or mouth? Experts suggest that you should allow your body to breath just as it naturally does – if you normally inhale and exhale through your nose, continue doing so. The single exception, however, is when you’re commencing your meditation exercise. During this time, you’re encouraged to take several deep breaths to start with. Breath in using your nose and exhale through your mouth. This initial exercise grounds your mind and keeps you focused throughout your meditation exercise.
Breathing During Meditation
Ideally, you should find a comfortable position to start with. Although some people prefer standing or lying down, sitting is the most natural position when performing meditation. You could choose to close your eyes or open them, depending on your preference. However, it’s much easier to concentrate when your eyes are shut. Ensure you dim the lights and stay away from sounds that may distract you. Ensure your family and friends are aware that you need some private time to meditate.
When you’ve finally settled, start focusing on your deep breathing meditation. Breathe in deeply through your nose for about three seconds and hold it in for a further two seconds. Next, exhale for about four seconds through your mouth. You could repeat this exercise for two minutes, or at least until you’re calm and settled. Next, gradually transition into your most natural breathing technique. If you prefer breathing in and out through your nose, go ahead and do this. If you’re okay exhaling through your mouth, well and good. The most important thing to consider when breathing during meditation is to do what occurs naturally to you.
What is mindfulness of breathing?
Mindfulness simply refers to paying close attention to the activities you’re performing. It involves rooting yourself in the present moment rather than stressing your mind over past or future events. It’s quite easy to get swept by worrying thoughts, most of which culminate into stress, depression or anxiety. For instance, you might constantly be wondering what you’ll take for dinner while you’re at work. Or when you’re at home with family, you’re worried about the next day’s errands. According to Tsony Francis Devroux, a revered meditation teacher, performing deep breathing meditation exercises allows us to develop the spirit of contentment – which is the main source of our happiness.
Mindful breathing during meditation involves paying attention to every inhalation and exhalation. Notice the sensations that flow throughout your body as you breathe, how your stomach moves up and down. Experts suggest that performing mindfulness for as little as 15 minutes daily could make all the difference. The benefits of meditation are numerous. Dr. Trungram Gyalwa breaks down these benefits in his Mind Talk, saying that a peaceful mind appreciates more, makes better decisions and has a better, more positive perception of the world.
Still wondering whether to exhale through your nose or mouth? Dr. Gyalwa explains that however you meditate, the benefits that accrue are unquestionable. A calm mind is happier and more peaceful. Although progress will manifest gradually, some of the benefits will start showing up after a short time. It’s important to commit to a short meditation practice initially – this builds a consistent habit. Say two minutes or five minutes if you can.
The benefits of meditation can be summarized using one word: joy. If you desire to listen to Mind Talks from experts such as Dr. Gyalwa, download the Mindworks Guided Meditation App from your smartphone. This application contains a variety of resources that will help you, including daily guided meditations and inspirational talks. Now that you know how to breathe properly during meditation, try it more often! The more you train your mind, the better you become.