Breath Control
The key to meditation is breathing, as it is involved in all aspects of the practice. Breathing can be done both consciously and unconsciously. However, quite many people don't know how to engage in breathing consciously in a way that nourishes the heart and provides the body with healthy properties.
How we breath impacts the feelings we get, so participating in shallow and erratic breaths will cause you to feel the same way. Engaging in deep and rhythmic breathing can be incredibly satisfying and a great way to live.
It is essential that you become more aware of your breath and heartbeat. You can work to synchronize your breathing with your pulse to enhance the connection between your heart and mind.
When both are connected and working together in harmony, you will be able to get into a place where anything is possible. Your breath is what creates the relaxation as you become more experienced with meditation.
Controlled breathing helps to enhance the function of your mind and body. It can also help to lower your blood pressure, improves relaxation and feelings of calm.Below are some of the breathing techniques that you can practice for your health and to enhance your feelings of relaxation
.Equal Breathing
This balanced breathing technique is ideal for the body. To begin, take deep breaths, counting to four before exhaling as you count to four. You should be breathing through your nose as it helps to add some natural resistance to your breathing.
This exercise will help you to reduce stress, calm your nervous system and provide you with increased focus. The exercise can be done anytime but works well when done before bed. It is also an ideal exercise for beginners.
Abdominal Breathing
This technique can be carried out by placing one hand on the belly and another on your chest. Inhale deeply through the nose, ensuring that your diaphragm inflates with a sufficient amount of air, making it capable of stretching the lungs.
Take about six to ten slow breaths a minute for about ten minutes. Practice this every day for about eight weeks
Alternate Nostril Breathing
This type of breathing technique helps to bring balance and calm while uniting the right and left sides of your brain. To being with, find a comfortable meditation pose. Hold your right thumb over your right nostril.
Take a deep breath through your left nostril, then while at the peak, close the nostril off using your ring finger, then breathe out through your left nostril. Continue with the same pattern as you breathe through the nostril, using the right thumb to close off the right nostril, breathing out through your left nostril.
This breathing technique is suitable to do whenever you need time to energize or focus your mind. Do not try this technique before going to bed. It shouldnтАЩt be used by beginners, but by those who are at the intermediate level of meditation.
Skull Shining Breathing
This breathing technique helps to brighten your day from the inside out. It starts with engaging in a long slow inhale that is followed by a quick and forceful exhale that comes from your lower abdomen. Once you are comfortable, you can increase the pace and contraction to one in and out breath.The technique can be practiced when you first wake up in the morning as it enhances the overall outlook of things. The exercise is abdominal intensive and will help to shake off the old energy you have upon waking while warming up the mind.
Progressive Relaxation
This technique is used to relieve tension in the body. It should be focused on tensing and relaxing the muscles. Start off focusing on tensing and relaxing your feet and toes, moving upwards to the knees, thighs, and other parts of the body. This technique can be done anywhere you feel comfortable.
Guided Visualization
This technique should be practiced with a therapist or coach. You begin the method by breathing deeply as you focus on images that are positive and pleasant. These should be used to replace negative thoughts.
Guided visualization isn't just for realizing mindfulness; it also helps with putting you into the right state of mind. You can carry out this exercise anywhere, as long as you are able to close your eyes and let go. You should already have some basic meditation knowledge before trying this technique.