More and more people are interested in and turning to meditative practices as research continues to highlight its benefits. Despite the increase in the rise of people seeking out meditation, the reality is that many give up on the practice before allowing it time to work. One of the most popular reasons is that meditation is too difficult.
As the saying goes; ‘nothing worth having comes easy’, practicing meditation regularly and achieving a state of deep meditation takes patience, discipline, consistency and practice to master. Breathing techniques can complement your meditation practice whilst also ease and speed up the process. They can be used as a powerful gateway into experiencing effortless meditation.
A brief history of meditation
In recent times meditation has become a popular wellness trend in the West but its origins date back to 5,000 BCE. The oldest documented evidence is wall art where people are seated in meditation postures with their eyes half closed. Meditation arose through ancient religious and spiritual traditions. Almost all the Hindu religious books talk of meditation in some form or the other.
Meditation was traditionally performed as a way to remove ignorance and to acquire knowledge and oneness with the absolute. It was a way of developing a connection between the mind and soul allowing one to be placed on the path to liberation. Knowledge of meditation was spread mainly through word of mouth and students mostly learned the practice through learned and realised teachers.
As the practice continued to evolve, other health benefits began to emerge drawing interest from around the world. Other forms of meditation which involve visualisation and breath work were used daily as self-care techniques.
The breath as a gateway to meditation
Pranayama is the practice of breath control. It is a distinct breathing exercise used for centuries by Yogis to prepare for deep meditation. Breath control is an important part of modern yoga which involves synchronising the breath with movements between asanas, or yoga poses.
Research suggests that breathing exercises can stimulate the vagus nerve, which in turn activates the parasympathetic system and produces a calming effect on the mind and body.
Breathing practices work great when practiced alone, but can have a more beneficial effect when combined with meditation. During Sudarshan Kriya Meditation practice, a series of breathing techniques are performed which vary in intensity and frequency. Independent research has shown brilliant results for increasing mindfulness, improving concentration and decreasing stress and anxiety with this breathing practice.
3 breathing exercises for deeper meditation
The key to deep meditation is to calm the mind and body before practice, and breathing exercises can help you do just that. You can try the following breathing exercises before your next session to help you reach deeper meditation.
1. Bellows breath: Also known as bhastrika in Sanskrit, this pranayama breathing technique helps to increase the prana or life force in your being. It involves a series of quick and forceful inhales and exhales. Bellows breath is often used to energise the body and clarify the mind as it increases oxygen in the body and sharpens the mind. Since this is an energising breath, avoid performing it around bedtime, as it may invigorate your mind and make it difficult to fall asleep.
How to do it: Sit up tall, relax your shoulders, and take a few deep breaths in and out through the nose. Fill your belly up with air as you inhale.
- Make a fist and fold your arms, placing them near your shoulders.
- Inhale deeply, raise your hands straight up and open your fists.
- Exhale slightly forcefully and bring your arms down next to your shoulders closing your fists.
- Continue for 15-20 breaths.
- Relax with your palms on your thighs.
- Take a few normal breaths.
- Continue for two or more rounds.
2. Diaphragmatic breathing: Also known as belly breathing, this technique slows down the sympathetic nervous system and quietens the mind. It helps to reduce blood pressure, decrease the heart rate and reduce stress and anxiety. The diaphragm is the most efficient muscle for breathing.
How to do it: You can perform this exercise either sitting up or lying down on your back. Place one hand on your belly and the other on your chest.
- Take a deep inhale through the nose to a count of 4 and fill the belly up like a balloon. The hand on the stomach should rise, while the other hand on the chest stays still.
- Take a slight pause at the top of the inhale, and then release the air from the belly to a count of 4, feeling the hand on the stomach lower back to its original position. The hand on the chest should stay in place.
- Practice for 3-5 minutes, taking long deep and slow breaths into the belly.
Alternate nostril breathing: In yoga, alternate nostril breathing or nadi shodhana involves alternating breaths between your right and left nostrils. This technique balances out the imbalances in the body and helps create a clearer headspace for meditation by purifying the body’s energy channels.
How to do it: Sit in a comfortable position with your back straight and shoulders relaxed. Place your index and middle fingers of your right hand between your eyebrows. Use your thumb to plug the right nostril during the exercise, and the ring finger to close off the left nostril.
- Plug the right nostril with your thumb. Take a deep breath in through the left nostril to a count of 4.
- Pause at the top of the exhale and release the thumb from the right nostril and plug the left nostril with your ring finger.
- Slowly breathe out through the right nostril to a count of 4.
- Begin the flow cycle again, switching sides and breathing in through the right nostril.
- Repeat for 5-10 cycles.
Take Meditation Practice to a Deeper Level with Sudarshan Kriya
Whether you are new to breathing exercises or need guidance, it’s normal to have questions. Sudarshan Kriya instructors go through a rigorous training programme and are always available to help answer any of your questions. If you’re feeling stuck in your current practice or want tips to take your training to the next level then consider joining a free introductory online session to Sudarshan Kriya. Find a session. that fits in with your schedule today!
