Breath - 3



Breathing is something we do in an automated way. We don't have to think about. We just do, but when we manipulate our breath, i.e. we breathe deeper or in rhythmic ways, we can achieve amazing states of calmness and change how our body and our mind respond to our environment. Breathing techniques are also a form of exercise for your lungs. They improve lung function and efficiency. Overall these techniques are powerful tools for both physical and mental well-being. 

Athletes, singers, or people with respiratory conditions regularly use breathing exercises to strengthen the lungs. In spiritual terms, a breathing technique is most often the first step to initiate a practice. When we take a deep breath, we alert our body and mind to the present moment, and therefore has an immediate effect and readies us for meditation, or simply going inwards.

Other benefits are stress-reduction, improved focus and clear mental fog, support emotional regulation and help with managing anxiety, anger, or stress. Manipulated or regulated breathing techniques help respond - not react during challenging conversations or stressful moments.

So, when you find yourself in a stressful situation, or feel emotionally overwhelmed, changing your breathing pattern can also shift your perception.

Starting a meditation with focused breathing is a beautiful way to center yourself. Here are a few beginner-friendly techniques you can try:

1. Box Breathing (Square Breathing)

Great for calming nerves and building focus.

- Inhale for 4 counts

- Hold your breath for 4 counts

- Exhale for 4 counts

- Hold again for 4 counts Repeat for several cycles while visualizing a square.

2. 4-7-8 Breathing

Designed to help you relax deeply.

- Inhale through the nose for 4 counts

- Hold your breath for 7 counts

- Exhale slowly through the mouth for 8 counts Repeat this cycle about four times.

3. Diaphragmatic (Belly) Breathing

Brings awareness to how you breathe.

- Sit or lie down comfortably

- Place one hand on your chest, the other on your belly

- Inhale deeply through your nose so your belly rises, not your chest

- Exhale slowly through your mouth This is more about feeling the breath than counting—very grounding.

4. Alternate Nostril Breathing (Nadi Shodhana)

Balances the two sides of your body and mind.

- Use your thumb to close your right nostril and inhale through the left

- Close your left nostril and exhale through the right

- Inhale through the right, then switch and exhale through the left Continue this gentle cycle for a few minutes.

Here is a short script for 1. Box Breathing:

Begin by finding a comfortable seat. Sit upright but relaxed, hands resting gently on your lap.

Now, let your eyes close softly or soften your gaze.

 Inhale through your nose for 4 counts:

One... Two... Three... Four...

 Hold your breath for 4 counts:

One... Two... Three... Four...

 Exhale slowly through your mouth for 4 counts:

One... Two... Three... Four...

 Hold again for 4 counts:

One... Two... Three... Four...

As you breathe, imagine tracing the outline of a square with each phase of the breath.

With each breath, feel yourself softening—letting go of tension, anchoring to stillness.

Inhale again and affirm the following in your mind:

"I am breathing in peace."

Hold your breath and affirm:

"I am grounded and calm."

Exhale and affirm:

"I release tension and stress."

Repeat this cycle with the same affirmations except for the last one

Inhale

"I am breathing in peace."

Hold your breath and affirm:

"I am grounded and calm."

Exhale and affirm:

"I am present in this moment."

This exercise might be hard at first if you are not in the habit of breathing exercises. Just do the best you can. It'll get easier with time. Even when I post a meditation and instruct you to breathe a certain way, please feel free to change it to your liking and comfort level. The importance is not necessarily the technique but the intention behind the breathing exercise, namely to calm your mind and center yourself as mentioned above. Get creative with your breathing. There are so many possibilities and whole books are written about it. Just be sure to not stress yourself. When you start feeling dizzy, light-headed or any kind of physical discomfort, please stop and take it easy. If you have any conditions such as asthma, please consult with your physician. Breathing is naturally a safe practice, but when you manipulate it, always listen to our body. It's no different than when you start a physical exercise routine. You don't immediately sign up for a marathon, but start slowly and carefully and grow over time.

Have fun with it!!