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Methods of Yoga Breathing/Meditation for Beginners

Health & Wellness / By /

There are many different ways to meditate.  Meditation can defined as a mental state of relaxation where the mind is focused on one thing, in this case breathing.   Below I include 3 yoga breathing techniques to try.    I have suggested 3-5 minutes to start but know that if that is too long for you as you begin that is okay!  You may find that 1-2 minutes initially is all that you can do.  Continue to practice and increase the duration as you go.    

Current research suggests multiple health benefits from meditation such as:

  • Improved happiness
  • Decrease in feelings of fear, sadness and other negative emotions
  • Decrease in the hormone leptin which signals hunger leading to weight loss
  • Decrease  in chronic inflammation
  • Decreased pain
  • Improved exercise tolerance
  • Possible reduction in memory loss from aging
  • Improved self awareness
  • Improved patience
  • Improved tolerance
  • Decrease sympathetic (fight or flight response) in the body leading to:
    • Decreased blood pressure
    • Decreased heart rate
    • Decreased anxiety
    • Decreased stress
    • Decreased cortisol levels

Three Techniques:

  1. Mindful Breathing
  2. Abdominal Breathing
  3. Retention Breathing

Mindful Breathing:

This is the act of simply noticing your breath.

How to:

  1. Sit in a comfortable seat with your legs crossed in front of you. 
  2. You can use a cushion, bolster, block or simply on the floor or in a chair.  Its most important for you to be relaxed and comfortable
  3. Make sure you keep an upright spine
  4. Pause here and take a moment to center and calm yourself and begin to relax
  5. Once you feel relaxed take a deep breath in through your nose and out through your nose slowly
  6. Repeat this for 3-5 minutes paying attention to both inhalation and exhalation
  7. Try to focus just on the breathing.  When you find your mind start to wander (which is completely normal), return your focus back to your breathing.

Abdominal Breathing:

This type of breathing is also known as natural or diaphragmatic breathing.

How to:

  1. Sit in a comfortable seat with your legs crossed in front of you.  You can use a cushion, bolster, block or simply on the floor.
  2. Make sure you keep an upright spine.
  3. Place one hand on your abdomen and one hand on your chest wall
  4. Pause here and take a moment to center and calm yourself, relax.
  5. Once you feel relax take a deep breath through your nose.
  6. Bring the air in first expanding the chest and ribs followed by the back and through abdomen and pelvis.
  7. On the exhale, release the air in reverse order, first from the abdomen and ending with the upper chest.
  8. Attempt to keep your focus on the breathing.
  9. Redirect your wandering mind to the breathing
  10. Repeat this for 3-5 minutes.

Retention Breathing

How to:

  1. Sit in a comfortable seat with your legs crossed in front of you.    
  2. You can use a cushion, bolster, block or simply on the floor.
  3. Pause here and take a moment to center and calm yourself, relax.
  4. Make sure you keep an upright spine.
  5. Take a deep breath in through your nose completely filling the lungs and hold it.
  6. Slowly you are going to release the air in three phases.
  7. Let 1/3 of the air out and pause.
  8. Let another 1/3 of the air out and pause.
  9. Release the final 1/3 of air out and pause.
  10. Attempt to keep your focus on the breathing.
  11. Redirect your wandering mind to the breathing.
  12. Repeat this for 3-5 minutes.

Note: Another position that can be used is laying down flat on your back

Photo credit
@halliekellerphotography

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com