We are mostly unconscious of our breathing, and therefore we don’t recognize when we’re breathing improperly. In fact, you may not realize there is a proper and improper way to breath.
Why mindfulness in breathing is required?
Sitting behind our desks or slumped on the couch watching TV, we have developed a habit of short and shallow breathing. When we’re in a hurry and rushed, our breathing follows suit with quick, nervous breaths. When we’re stressed, anxious, or focused on a problem, our bodies contract, and we bend forward, with our heads down, arms together, and muscles tensed. All of these postures constrict breathing. What’s wrong with shallow breathing? A lot. These type of breaths make us fatigued from the decreased blood circulation and the decreased availability of oxygen for the blood. Shallow breathing causes us to lose some of the function in our lungs because the lungs don’t get enough exercise. When we don’t have sufficient oxygen, and we aren’t expelling enough carbon dioxide, we build up toxins in every cell of our bodies. Oxygen starvation also leads to premature aging, reduced vitality, and a weaker immune system. With shallow breathing, we use only about a tenth of our lung capacity—which is enough to survive, but not enough for a high quality of life and a high resistance to disease.
How to do mindful breathing?
As the sixteenth century yogic sage Yogi Swatmarama reminds, “When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.” Almost all meditation practices begin with focused breathing. Just the breathing itself will calm and relax you, even if you do it for just a few minutes.
Here are the simple steps to start mindful meditation
Sit upright in a comfortable chair or on the floor with your hands on your knees or thighs, palms up or palms down, or resting in your lap.
Turn your eyes downward and close them gently to remove any visual distractions, which reduces your brain-wave activity by about 75 percent, helping to calm the mind.
Close your mouth so all breathing is done through your nose, which also helps quiet the mind. Keep your jaw muscles relaxed so the upper and lower teeth are not clenched or touching one another.
Imagine you have a balloon in your stomach. Each time you breathe in, the balloon inflates. Each time you breathe out, the balloon deflates. (This is diaphragmatic or abdominal breathing).
Begin breathing naturally, and after the out breath count one. Then breathe in and out again and count two. Keep breathing and counting on the out breath this way until you reach ten, then begin again with one.Thoughts will likely come into your mind, and that’s okay, as your mind always wants to produce thoughts. Simply notice the thoughts, and bring your attention back to your breathing. Practice this for five minutes at first, slowly increasing your time.
Benefits of Mindful Meditation?
Conscious breathing reduces stress and promotes relaxation of the mind and body. Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nervous system, which results in a reduction in the heart rate and relaxation of the muscles. Research confirms that when mindful breathing is used to facilitate meditation, areas of the brain associated with attention and processing of sensory input grow larger.