Meditation can be a little intimidating because, like most difficult things, it takes time to master. It requires practice, but also patience to become comfortable sitting in meditation. You will not be a zen master after your first two meditation sessions. Practice makes perfect, though, and you will be able to quiet the mind soon enough. Thoughts will race and sensations will bubble up, but allow them to come like strangers in the night.
Breathwork is an active form of meditation, during which you disconnect from the mind and let your heart and body guide you. The goal is for you to actively exhale your thoughts, beliefs, memories, and actions that do not support growth. You return to your breath to handle stress, anxiety, and any lingering trauma. Different techniques may be more effective for certain people and not for others. Below, you will find three beginner breathing techniques and when to use them.Â
The 4-4-4-4 Breath: When You Need An Energy Boost
The 4-4-4-4 breathing practice, also known as box breathing or square breathing, comes from the Navy SEALs. This breathing technique aims to slow your heart rate and enhance concentration. It may also increase efficiency and mental performance, in addition to relieving stress. Ideally, you engage in this breathwork after you wake up in the morning, or in the middle of the day when you feel sleepy. To practice this technique:
- Sit up straight and start by releasing all of the air from your chest. Hold your breath for four seconds and then breathe in through your nose for four seconds.
- Hold your breath for four seconds and then exhale out of your nose for four seconds. Repeat this cycle for five full minutes to feel the effects.
During your inhales, imagine that the earth is nourishing the physical body. When you hold your breath, imagine that your breath is going through your mind like the wind, clearing out any thoughts that do not serve you. During your exhale, imagine that the fire element is pushing out any negative thoughts, feelings, or emotions from your belly.
The 4-7-8 Breath: When You Feel Overwhelmed
This is a relaxing breathing method that was developed by Andrew Weil, M.D. It aims to calm the body and slow down your heart rate, bringing you into the present moment. This breathing technique is ideal when you feel anxious, angry, overwhelmed, triggered, or have difficulty sleeping. It also teaches the body to take in less, creating space between each inhale and exhale to release excess energy and thought. To practice this technique:
- Ideally, this technique aims to empty the lungs of air. Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale out of the mouth for eight seconds.
- Repeat this cycle at least four times for the full effects.
When you inhale, imagine that the earth is grounding and nourishing your breath. Allow that energy to come into the body and when you hold your breath, visualize that energy spiraling throughout your body. Allow that energy to extract any thought that does not serve you. During your exhale, think about releasing all of that energy, not just through your mouth, but through your entire body.
The 5-5 Breath: When You Feel Worked Up
The natural tendency is to breathe at a rate of two to three seconds per minute. The 5-5 breath, however, is a controlled practice that slows your breathing to four seconds and then five seconds. The 5-5 breath works to improve your overall sense of calm and can be practiced throughout the day. To practice this breathing technique:
- To begin, focus on the natural rhythm of your breath to get a baseline for the length of each inhale and exhale.
- For one minute, inhale for four seconds and exhale for four seconds.
- For the next minute, repeat that process, but inhale and exhale for five seconds. Continue for six seconds and you can gradually extend to 10 seconds if you want to.
- In the initial stages, this practice should take five minutes, and you can work your way up to 20 minutes over time.
During this practice, imagine that the earth’s energy is rising up through your body during every inhale. When you exhale, let that same energy wash out any negative thoughts, feelings, or physical sensations that you no longer want to hold onto.
