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How to Do Breath Meditation

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In a world where distractions abound, quieting our minds and focusing on the present moment can seem like an insurmountable task. But one time-tested strategy for cultivating calm and serenity is breath meditation. As simple as it sounds, this technique is backed by substantial scientific evidence, underscoring its effectiveness in reducing stress and fostering mindfulness.

Breath meditation, also known as mindful breathing, is a fundamental practise in mindfulness meditation. It involves concentrating on your breath as it flows in and out of your body. This simple act can offer profound insights into the nature of your mind and emotions, enhancing your self-awareness and promoting mental wellbeing.

The science of breath meditation

Research shows that breath meditation can stimulate the body’s relaxation response, lowering heart rate and blood pressure, reducing stress hormones, and calming the mind. By focusing on the breath, we’re anchoring ourselves in the present moment, which helps us to break free from the shackles of rumination and anxiety about the future.

A 2019 study published in the journal Healthcare found that participants who practiced breath meditation experienced significant reductions in stress and improvements in mood. Moreover, the research highlighted that these positive effects were not confined to the meditation sessions themselves but extended into the participants’ everyday lives, suggesting that the benefits of breath meditation can permeate all facets of our existence.

Getting started with breath meditation

Starting a breath meditation practice is remarkably simple. Here are some basic steps:

  • Find a quiet place. Choose a calm environment, free from distractions. This could be a room in your house, a park, or even your office with the door closed.
  • Adopt a comfortable position. You can meditate while sitting, standing, walking, or lying down. The key is to find a position that’s comfortable for you and allows you to maintain focus.
  • Close your eyes and breathe naturally. Don’t try to control or manipulate your breath. Just observe it as it comes in and goes out.
  • Focus on your breath. Pay attention to how the air feels as it enters your nostrils, fills your lungs, and then exits your body. Notice the rise and fall of your chest or belly with each breath.
  • Return your focus. If your mind wanders (and it will), gently bring your attention back to your breath. Don’t judge or berate yourself for having wandering thoughts. This is a natural part of the process.

Incorporating breath meditation into daily life

Beyond formal meditation sessions, breath meditation can be woven into the fabric of our daily lives. It can be practiced while waiting in line, during a work break, or in the midst of a challenging conversation. The beauty of breath meditation is its versatility and accessibility.

Incorporating this practice into your daily routine can create a ripple effect of tranquility, touching every corner of your life. You might notice improved focus, a more composed response to stress, and an increased appreciation for the present moment.

Final thoughts

Breath meditation isn’t a magical solution that will erase all of life’s challenges. However, it offers a profound tool to navigate life’s ups and downs with grace, resilience, and serenity. By bringing our attention back to the breath – the most fundamental sign of life – we learn to find calm amidst the storm, tranquility amidst chaos. So why not give it a try? Your breath, your anchor, is always there with you. In each moment, with each breath, serenity awaits.


Jefferson Paxton-Woods is a mindfulness teacher, writer, and meditation practitioner based in Minneapolis. He firmly believes in the power of present-moment awareness to transform lives.

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