Mindful breathing practices are often incorporated into whole health exercises like yoga and meditation. Although it can take a while to become an expert at mindful breathing, practicing is simple and can usually be done from anywhere.
Even better, science has proven there are significant benefits to varying breathing techniques. For example, studies have shown that some breathing techniques can improve cardiovascular functioning and ease the symptoms of anxiety.
If you’re ready to reap the benefits of mindful breathing but aren’t sure where to start, try the simple yet effective practices explained below.
1. Simple Mindful Breathing
To begin with mindful breathing, the simplest and most effective approach is to be aware of your breath. No need for complicated techniques. Just observe each natural breath and bring your attention to it.
At first, your mind may wander, which is completely normal. When it happens, acknowledge it and gently redirect your focus back to your breath.
2. 4-7-8 Breathing
Also referred to as the “relaxing breath,” 4-7-8 breathing is commonly used to promote better sleep and alleviate anxiety symptoms. To start practicing this mindful breathing technique, sit upright and position the tip of your tongue against the roof of your mouth, just behind your teeth.
Inhale through your nose for a count of four, keeping your mouth closed. Then, hold your breath for a count of seven. Finally, exhale through your mouth making a whooshing sound for a count of eight. Repeat this process at least four times.
For beginners, focusing on the counting can be helpful. Notice the sensations in your body during inhalation, retention, and exhalation. Once you’ve completed the 4-7-8 breathing exercise, you should feel more relaxed in your body and experience a clearer mind.
3. Circular Breathing
Circular breathing is a technique commonly used by singers and wind instrument players to enhance lung strength and capacity. It can also be beneficial for meditation.
To begin, find a comfortable upright sitting position. Whether you choose a chair or cross-legged on the floor, the key is to ensure comfort and proper posture.
Take a slow and deep inhalation through your nose, counting to at least four. Allow your lungs to fully expand. Then, exhale through your mouth for the same count without pausing between breaths.
Remember, the goal is to maintain a continuous flow of breath without interruption. Practice this mindful breathing exercise to enhance your lung capacity and promote a sense of calm.
Learn More About Mindful Breathing
Mindful breathing can be challenging to master at first, but the benefits you’ll reap from doing so are well worth the effort. If you’d like to learn more about mindful breathing or general mindfulness, check out our informative blog. You can also check out our selection of incense to help elevate your meditation and mindful breathing practices.
