The idea of meditation has always been appealing, especially to people who experience greater amounts of stress at work and around it on a daily basis. Many believe that meditation can help in finding balance in life, to relax and achieving some goals. But often meditation is not performed in the right way, that is, proper breathing techniques are not used.
If you really want to enjoy meditation, you should try a few different techniques, so that you can find the one that really suits you.
First, let’s define what is meditation in general? Meditation is a state in which we are aware of the present moment. Usually, in meditation, we focus on one object. After meditation, we feel “easier” and fulfilled, which is why it is so popular.
There are many breathing techniques during meditation, and some of them are abdominal breathing, chest breathing, collarbone breathing, and full or full lung breathing. Below we will talk about each breathing technique separately.
What does each breathing technique tell us?
Abdominal breathing – this breathing technique uses the diaphragm (the muscle that separates the lungs and abdomen) and moves it up and down. Abdominal breathing provides us with better oxygen while massaging the abdomen and relaxing the body and mind.
Chest breathing – this breathing sews the chest, consumes more energy than, for example, abdominal breathing, and supplies us with less oxygen
Clavicle Breathing – If you choose this breathing technique, you will breathe shallowly and quickly. Lifting the chest and shoulders and retracting the abdomen is achieved. A lot of energy is expended for a small effect, so this is the least tempting breathing technique.
Holistic – this is breathing with full lungs. It is achieved by the harmonious work of the diaphragm and the entire chest.
Now that you know what breathing techniques are, we also bring you a couple of short exercises. If you would like to book your training session with a trainer, you can do so in just a few clicks.
Simple breathing exercises
Breathing exercises in sitting/standing/lying position
Exercises in a sitting or lying position
First, lie down or sit so that your spine is completely straight. Then put your hands on your stomach and breathe normally, as before, and follow your hand, watch if your hand goes up or down. Of course, with proper breathing, the abdomen always rises when we inhale air, and lowers when we exhale. To achieve this proper breathing, inhale slowly through your nose and count to five as you gently push your hand up with your belly. When you do this, hold your breath for about 5 seconds. Then, exhale slowly, counting to 5 again, pushing your abdomen inwards with your stomach. Repeat the process for about 5 minutes and relax completely.
Standing breathing exercises
Get up and take a deep breath. Keep your hands close to your body. Start by lifting your arms slightly upwards while inhaling the air at the same time. At the end of the inhalation, your arms should be parallel to your head. Count five seconds as you inhale, and count five seconds when your arms are folded over your head. You can now exhale again counting to 5. Gently lower your arms while lowering your upper body. Repeat all this about 5 times.
Anti-stress exercise with affirmation
The rules of this exercise are the same as above. What is different, instead of counting to 5, you say in yourself words of affirmation that relax you, calm you down, restore your energy or optimism. Talk to each other; I am completely relaxed, I will win, I am strong, … Or simply find the affirmation that suits you best.
Meditation is certainly one of the strongest fighters against the stress and panic of today’s world. Everyone needs a little rest sometimes. Practice these breathing techniques and apply them daily, we believe you will notice a difference.