Meditation and breathing: 3 simple breathing techniques for more peace of mind
On and off. In and out. You usually don’t even notice it, but your breath is your constant companion. During sport, it provides you with an extra portion of oxygen so that you can perform at your best.
In everyday life, however, stress can affect our breathing. But with the right breathing technique, you can directly influence your body and find more inner peace. In this article, you will discover three simple breathing techniques that you can immediately integrate into your meditation practice.
Important findings
- Learn simple breathing techniques for more peace of mind
- Understand the connection between breathing and the nervous system
- Reduce stress through conscious breathing
- Increase your ability to concentrate
- Achieve noticeable changes in everyday life
The power of conscious breathing
Through conscious breathing, you can strengthen your inner peace and reduce stress. Your body and mind are closely connected and breathing plays a central role in this.
The autonomic nervous system controls your breathing and automatically adapts it to your needs. However, you can also consciously influence your breathing and thereby influence your nervous system.
Why your breath is so important
Your breathing is directly linked to your nervous system. When you are stressed, your body breathes faster and more shallowly, which activates the sympathetic nervous system. By breathing consciously, deeply and slowly, on the other hand, you can activate the parasympathetic nervous system, which leads to deep relaxation.
- Your breathing directly influences your nervous system.
- Conscious breathing can reduce stress and promote relaxation.
- Controlling your breathing gives you the ability to calm your nervous system.
The connection between breathing and the nervous system
The interaction between your breathing and your nervous system is fascinating. By controlling your breathing, you can influence your stress levels and enter a state of relaxation. This is particularly valuable in stressful situations when your body automatically switches to fight-or-flight mode.
“Breathing is the key to relaxation and calming the nervous system.”
By understanding this connection, you can learn to consciously use your breathing to strengthen your inner calm and reduce stress.
Incorrect breathing and its effects
The way you breathe has a huge impact on your wellbeing. We often breathe too shallowly and too quickly, which can lead to a number of negative physical and mental effects.
Typical breathing errors in everyday life
Incorrect breathing technique is often the result of habits that creep in during everyday life. You may be breathing too shallowly or too quickly without realizing it.
- Shallow breathing that activates the arousal branch of your nervous system.
- Breathing too quickly, which leads to an imbalance in the acid-base balance.
- Lack of awareness of your own breathing in everyday life.
Physical and mental consequences of incorrect breathing
The consequences of incorrect breathing are manifold and can affect both your body and your mind. If you breathe incorrectly, this can lead to an activation of the arousal branch of your nervous system, which in turn increases your blood pressure and heart rate.
- Increased blood pressure and accelerated heart rate due to shallow, rapid breathing.
- Reduced blood flow to the internal organs and increased intracranial pressure.
- Feeling of exhaustion, drowsiness and difficulty concentrating.
- In the long term, incorrect breathing can increase chronic stress and anxiety.
Breathing techniques for meditation: understanding the basics
Before you start meditating, it is helpful to learn the correct breathing technique. Correct breathing can significantly improve your meditation practice and help you to immerse yourself more deeply in meditation.
Sit comfortably in a quiet place, close your eyes and take a few deep breaths in and out. How does the air feel as it flows in and out through your nose? Let your breath slowly become deeper and deeper. Feel it and pay attention to the smallest details.
The science behind breathing techniques
Breathing techniques are based on the connection between breathing and the nervous system. Through conscious breathing, you can influence your nervous system and achieve greater calm and balance. Science shows that correct breathing can reduce stress and improve concentration.
Preparation for effective breathing exercises
To perform breathing exercises effectively, you should make a few preparations. Find a quiet room where you are undisturbed and take a comfortable position, ideally sitting with your back upright. Begin each exercise with a moment of arrival by closing your eyes and consciously noticing your body and your natural breathing rhythm.
Observe your breathing without judging it. Is it fast or slow, deep or shallow? It is important that you do not force yourself to breathe “perfectly”. Instead, you should observe and gently guide your breathing.
Breathing technique1: Conscious nasal breathing
Conscious nasal breathing is a simple but effective breathing technique that you can easily integrate into your everyday life. Through regular practice, you will become more sensitive to your breathing and can make adjustments if necessary.
Advantages of nasal breathing
Nasal breathing offers several advantages. It filters the air, warms it and humidifies it before it reaches the lungs. It also supports the production of nitric oxide, which is important for respiratory health.
Step-by-step instructions
To practise conscious nasal breathing, start by sitting comfortably and closing your eyes. Then breathe in and out slowly through your nose. Concentrate on the feeling of the air flowing through your nostrils.
Tips for daily practice
To make nasal breathing a habit, integrate it into your everyday life. Here are a few tips:
- Integrate “breathing checks” into your day, for example when waiting for the bus.
- Stick reminder notes in strategic places to remind you to breathe through your nose.
- Take time every day for a short exercise of 2-3 minutes.
- If you notice that you are switching to mouth breathing, consciously return to nasal breathing.
- Combine nasal breathing with everyday activities such as brushing your teeth or going for a walk.
By following these simple steps, you can integrate conscious nasal breathing into your everyday life and benefit from its advantages.
Breathing technique2: Deep abdominal breathing for more relaxation
Deep abdominal breathing is a simple but effective method for reducing stress and promoting relaxation. This technique allows you to deepen your breathing and relax your muscles.
How abdominal breathing works
Deep abdominal breathing involves breathing deeply into the abdomen instead of shallowly into the chest. This is done by pushing the diaphragm downwards, which moves the abdomen forward. This process allows for deeper and more effective breathing.
Exercise instructions for beginners
To practise deep abdominal breathing, first lie on your back and place one hand on your stomach and the other on your chest. Breathe in and out deeply, with your hand on your stomach moving while the hand on your chest remains as still as possible.
Avoid common mistakes
There are a few things to bear in mind when practising deep abdominal breathing. Make sure that you are actually breathing deeply into your abdomen and not just pushing your belly forward. Avoid pulling your shoulders up as you inhale and keep your back in a neutral position.
Some important tips for practice: practice regularly to internalize the technique; be patient with yourself as it may take some time to feel the correct breathing; and integrate the exercise into your daily life to develop a healthy habit.
Breathing technique3: Prolonged exhalation
Prolonged exhalation is a simple but effective way to calm your nerves. When you are tense or stressed, it often shows in your physical reaction. Exercises like these help you to pay attention to such signals from your body and react accordingly.
Understanding the 4-7 method
The 4-7 method is a specific breathing technique in which you inhale for four seconds, hold your breath for seven seconds and then exhale slowly. This method helps to slow down your breathing and reduce stress.
Step-by-step instructions
To use the 4-7 method, follow these steps:
- Breathe in deeply through your nose for four seconds.
- Hold your breath for seven seconds.
- Breathe out slowly through your mouth.
- Repeat this cycle several times.
When this technique is particularly helpful
This breathing technique is particularly useful in moments of acute tension, before important conversations or exams, when nervousness and anxiety could overwhelm you. It also helps you to keep a cool head in situations of anger or frustration. It can also help you to fall asleep more quickly at night or regain control during panic attacks.
Use this technique whenever you have the feeling that your stress level is rising. The earlier you intervene, the more effective the effect.
How to integrate breathing techniques into your meditation
Integrating breathing techniques into your meditation can significantly improve your practice. By combining breathing exercises and meditation, you can increase your ability to relax and concentrate.
Short breathing meditation for beginners
For beginners, it is advisable to start with a short breathing meditation. Start with 5 minutes of conscious nasal breathing to gather your focus and calm down. You can then move on to other breathing techniques such as abdominal breathing to deepen your relaxation.
Advanced combinations
As an advanced meditator, you can combine different breathing techniques to deepen your practice. One option is to move from nasal breathing to abdominal breathing and then to extended exhalation. Also experiment with consciously directing your breath to different areas of the body to release tension. Conclude your meditation with a few free breaths in which you observe your breath without controlling it.
The effect of regular breathing exercises on body and mind
Through regular breathing exercises, you can improve your physical and mental health in the long term. Breathing influences many aspects of your health, from your heart rate to your acid-base balance.
The short-term effects of regular breathing exercises are manifold. They can help to reduce stress and improve concentration.
Short-term effects
Regular breathing exercises can lower your heart rate and regulate your blood pressure. This leads to improved blood circulation and an increase in your physical performance.
- Reduce stress through deep and slow breathing
- Improving concentration and attention
- Immediate reduction in heart rate
Long-term benefits for your health
In the long term, breathing exercises can have a positive effect on your health on various levels. They strengthen your immune system, improve cardiovascular function and increase your lung capacity.
- Strengthening the immune system
- Improvement of cardiovascular function
- Increase in lung capacity
Breathing exercises for special situations
In various life situations, a targeted breathing exercise can be helpful in dealing better with stress, insomnia or concentration problems. By using specific breathing techniques, you can adapt your breathing to the situation at hand.
For stress and tension
When stressed and tense, deep abdominal breathing can help to relax the body and calm the mind. Breathe in and out deeply through your nose to lower your heart rate.
Before going to sleep
Breathing slowly and deeply before falling asleep can help to prepare the body for sleep. A study has shown that such a breathing exercise can improve the quality of sleep.
For more concentration and focus
Alternate nostril breathing is ideal for greater concentration and mental clarity. Close your right nostril with your thumb and breathe in through the left. Then alternate by closing your left nostril with your ring finger and breathing out through the right. Practise this
Common challenges and how to overcome them
The regular practice of breathing exercises can present challenges, but you can overcome them. In a busy everyday life, the breath can quickly fade into the background, but it’s important not to forget it, especially when you’re dealing with stress.
If you can’t find peace
If you find it difficult to calm down, try to make your breathing exercises a regular part of your daily routine. Start with short sessions of 3-5 minutes and be patient with yourself when your mind wanders.
Dealing with distractions
Distractions are unavoidable in our hectic everyday lives. The trick is to accept them as part of your practice, not as an obstacle to it. Here are some tips: Create a safe space for your breathing practice by putting your phone on silent and informing roommates or family that you don’t want to be disturbed for a few minutes. If external noises distract you, integrate them into your practice by consciously noticing them without judging them and then gently returning to your breath.
Conclusion: Your path to more calm through conscious breathing
Conscious breathing is a simple but effective way to improve your mental and physical health. By integrating breathing techniques into your everyday life, you can reduce stress and improve your concentration. With each conscious breath, you not only take in oxygen, but also more calm and clarity. Start with small steps and integrate 5-10 minutes of conscious breathing into your daily routine.
