How To Breathe During Meditation: Relaxation Techniques

How To Breathe During Meditation: Relaxation Techniques

Are you wondering how to breathe during meditation? Good, as it’s one of the most important things, but first let us explain you something.

Meditation is about relaxation. While there are different ways to enter the state of Zen, correct breathing technique can help you get there more easily.

Breathing has a lot to do with your state of mind. If you can control the rhythm of your breath, you can attain peace in your mind.

Have you noticed when you are angry, frustrated, depressed, happy, scared, or experiencing any of the human emotions that your breathing speed changes?

When you are angry, you breathe in exasperation. Whereas when you are relaxed, you can see the waves of your breath are uniform and in sync with your body, mind, and soul.

Breathing can alter your emotions. It is the best way to tame your anger or any negative emotions that bother you.

While meditating, breathing becomes the pivotal portal which helps you reach a deeper state of meditation.

Working all day long can be stressful and can leave you feeling drained and out of energy. You need not invest in a 60-minute massage session to rejuvenate yourself.

Instead, try out these breathing techniques listed here during your meditation and you will feel fresh as lime juice on a hot summer day.

You only need to spend 10 minutes or so every day in your breathing exercise. Controlled breathing has many benefits. It helps lower blood pressure, keeps your body, mind, and soul relaxed and calm, and also helps you perform better at work.

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Proper breathing and relaxation techniques increase your awareness and keeps your mind alert and active. All the ingredients you need for a productive day.


How to breathe during meditation?

Negativity finds its way very easily into our heads. It can suck all the energy out of you and leave you feeling beaten up.

So try out these deep breathing techniques when you sit down to meditate and delve into the deeper states of life.

Sama Vritti

Sama is a Sanskrit word, and it means balance. This breathing technique is all about balancing. Balance being the key word here.

You can either perform Sama Vritti in counts of 4, 6, or 8. Start by inhaling, simultaneously counting 1,2,3,4. Pause for a second after you count to 4, and then exhale counting 1,2,3,4.

If you feel this is too easy for you, or if you are an intermediate level yogi, then you can count up to 6, or even 8. This technique works in all situations, but it is best before you go to bed. If you incur trouble falling asleep, then you should incorporate this breathing technique in your meditation.

Level of Difficulty – Beginner


Abdominal Breathing Technique

This technique is advisable when you are very stressed, perhaps before a crucial exam or before performing.

Start by keeping one hand on the belly and the other on your chest. Take a deep breath, inflating your diaphragm. Feel the oxygen filling the depth of your lungs.

You will be able to feel the oxygen running through your blood stream. Do at least 6 to 10 deep breaths in a minute, and do it for 10 minutes at least every day. If you keep consistency and do this every day for 6 – 8 weeks you will notice a drastic reduction in your stress levels.

Level of Difficulty – Beginner


Progressive Relaxation

This technique can be utilized when you want to get rid of all tension; be it in your muscles, your head, or any part of your body. Do it for 10 minutes every day and you will be feeling free and exhilarated as a bird.

Start by closing your eyes and focusing on each and every muscle in your body. Relax each set of your muscles for a couple of seconds.

Start with the bottom of your body, i.e., your feet, and then move up to your head. Maintain slow breath while you do this. In this technique, you should breathe in through your nose and hold your breath for at least 5 seconds, and then breathe out through your mouth.

Remember, breathing and meditation is all about relaxing your body, mind, and soul. If at any point it feels uncomfortable for you to hold your breath, immediately stop with the exercise.

Level of Difficulty – Beginner


Nadi Shodhana

Most Indians are familiar with this technique of breathing. This method is known to awaken your senses and make you feel alerted.

Start by sitting in a relaxed position. You can choose to close your eyes or keep them open. Now take your right thumb and place it on your right nostril. Deeply inhale through your left nostril. Hold for a second or two.

Place your ring finger on your left nostril and exhale through the right nostril. Inhale and exhale from the left and right nostril respectively for at least 10 minutes. Since this breathing style is almost like a morning coffee, it is not recommended before your bed time.

Level of Difficulty – Intermediate


Guided Meditation

Sometimes it can be difficult for you to enter the state of Zen. For years now, we have trained our mind to run wild.

Teaching it to focus and calm down can be a bit of a task. If this is the case with you, you can go for guided meditations.

Music, therapists, recorded meditation sessions, pick whatever suits your palette.

With guided meditation, head straight to your happy place. Immerse yourself in the exhilaration of that moment. Indulge in a conversation with your higher self and rejuvenate your thoughts and your body.

Level of Difficulty – Intermediate



This is a fast paced breathing technique. It involves quick inhaling and exhaling of your breath within a span of 2 seconds, or less, continuously for ten breaths at least.

This technique helps in burning belly fat and also increases concentration levels.

You should opt for this breathing exercise when you wake up in the morning. 10 minutes of Kapalbhati every day will help like a charm to make your skin glow.

Kapalbhati stresses the abdomen, and hence it burns a lot of fat and shakes off any stale energy.

Level of Difficulty – Advanced


You will be surprised by the changes in your life once you start practicing these calming techniques. Besides feeling healthier, you will feel an increased level of confidence within you.

Consistent meditation will keep you far away from the world of stress and anxiety. You will be able to perform better in your day to day activities.

You will be able to experience inner peace gradually with these techniques. It will leave your mind feeling lucid and clear.

Many times you must have faced the inability to make a decision; practicing meditation every day will bolster your belief in yourself.

You will be able to trust yourself with great conviction.


Final words

Adopting any one, or a few, or even all of the above-mentioned breathing techniques will clear your mind. Usually, our mind is occupied with tons of useless thoughts, and it ‘s hard to be in a state of utter tranquility.

Think of it this way: Your mind is like a library; a thousand-year-old library. There are a plethora of books in this library. But it’s a mess up there in the library. The books are unorganized.

Your library echoes chaos instead of knowledge. In the chaos, it ‘s hard to find enlightenment and power. What the breathing techniques mentioned above do is help you arrange all the books in your library in an orderly manner.

It removes the arbitrary turmoil and sorts the books appropriately. Now it becomes easy for you to refer to any of these books in your day to day life and make an informed decision based on it.

As the turbulent sea calms down, the weather becomes lucid. You can see the clear skies and the bottomless depth of the ocean reflected through the mesmerizing blues of the water.

Something very similar happens to our mind when we meditate.

Glee and contentment arise in the vastness of your existence once you are able to tame the immense potential of your mind through meditation and controlled breathing techniques.

You can earn thousands of dollars and still not be content within. You can own the fanciest car in the market, have the latest collection of bags from Louis Vuitton, have the most beautiful house in the world, and yet it can leave you with a feeling of longing and emptiness from within.

Materialistic acquisitions will never give you the satisfaction and happiness you yearn for. Only disciplined meditation can help you achieve all this.

Once you are able to connect with your higher self, all the other carnal requirements will not interest you. And that is the real purpose of life.

You were not born to be a part of the mundane canvas of materialism.

Well, if you ever lived a moment in the world of ethereal pleasures by making a connection with your higher self, you would never want to go back to the banal world of objects and possessions.

True freedom comes from within and not by possessions.

These breathing techniques teach you to let go of everything. All your fears, your inhibitions, your past, your future, your ideas, your pains, your sadness and push you to dance in the labyrinth of the present.

The power of present is now. Unlearn your old methods and immerse yourself in the Nirvana of life.

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One Comment

  1. Wonderful set of breathing technique. Thanks for sharing!

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