Meditation/Breathing Techniques

Breathing Techniques

Diaphragmatic Breathing:

This breathing technique involves breathing deeply into the belly, rather than shallowly into the chest. A study published in the Journal of Clinical Psychology found that diaphragmatic breathing was effective in reducing symptoms of anxiety in adults. To practice the diaphragatic breathing technique, focus on the movement of your stomach. When breathing in, the stomach should push out to it's full capacity, and remain there until you breathe in again, where it can relax. Focus on filling the lungs completely when breathing.

Coherent Breathing:

This technique involves breathing at a rate of 5 breaths per minute: one breathe every 12 seconds. A study published in the Journal of Alternative and Complementary Medicine found that coherent breathing was effective in reducing symptoms of anxiety and depression in college students. When practing coherent breathing, breathe in as deeply as you can, and then hold your breath at full capacity, before exhaling. A good foundation for timing in coherent breath is to. breath in for 4 seconds, hold your breath for 4 seconds, and exhale for 4 seconds. This timing can be altered the more proficient you become at this breathing style.

Alternate Nostril Breathing:

This technique involves inhaling and exhaling through one nostril at a time. A study published in the International Journal of Yoga found that alternate nostril breathing was effective in reducing perceived stress and anxiety in college students. One manner of practicing alternate nostril breathing is to block one side of the nose while deeply inhaling and exhaling. When fully finished exhaling, move your finger to the other side of the nose.

Sudarshan Kriya Yoga:

This is a type of yogic breathing technique that involves slow, deep breathing followed by rapid, forceful breathing. A study published in the Journal of Clinical Psychology found that Sudarshan Kriya Yoga was effective in reducing symptoms of depression and anxiety in adults.

4-7-8 Breathing:

This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. A study published in the Journal of Medical Research and Innovation found that 4-7-8 breathing was effective in reducing symptoms of anxiety in adults. If you are unable to hold your breath for that long, you can do the shortened variation where you breathe in for 2 seconds, hold your breath for 3.5 seconds and exhale for 4 seconds.

Meditation

What is Meditation?

Meditation is a mental practice that involves focusing attention and awareness to achieve a state of mental clarity and emotional calmness. Research has shown that regular meditation practice can have positive effects on mental health, stress, and anxiety.

How Would I Meditate?

Meditation is personal jounrey that only you can influence. However, there are many basic steps that you can use to begin your attunement to your inner self. Remember, these are steps to get you started, not a solid law. As you grow and become more efficient, you can change the way you meditate to something that works best for your mind and body.

Begin your meditation by finding a peaceful place to sit. Ideally, this place should be comfortable and quiet. However, some people find music to assist their meditation.
You can sit (or lie) in any way you choose, although the traditional method is to sit cross legged, or in a lotus position.
Rest the back of your hands on your knees, or place your palms on the ground. Again, this is only a recommendation, and whatever feels most comfortable is acceptable.
Think about your posture. Straighten your spine, tilt your pelvis forward and lift your head.
Focus on relaxing. Closing your eyes will often help with this. Feel the tension leaving your body as your muscles relax. Listen to the sound of your breathing. Feel the surface you are sitting on. Relax your mind.
Begin to follow your breathing. The goal is not to force it into a pattern, rather to be aware of what your breathing is doing (i.e. one inhale is shorter than the previous inhale).
Accept your thoughts. While meditation typically clears the mind, this is not done by banishing all thoughts. Rather, if your mind tends to wander, accept what it is thinking and then let the thought go.

From here, there are many different ways to continue.

If you are listening to music, you may chose to focus on the beats and noise you can hear. This can take your entire focus, and can help all background thoughts and ideas slide away.
If your eyes are open, you may chose to concentrate on an object. This can be done without straining your eyesight or your neck. Complete concentration will mean that your sight outside the object may begin to dim.
You may choose to do another body scan: purposefully tensing and then untensing muscles all throughout the body.

Remember, meditation is about letting go of the world around you and finding your inner peace. Visulisation, breathing and music are often used as channels to help a person achieve this, but every person can use different tools in different manners.

Grounding Techniques

What if I Need Something Easier?

Sometimes it is a little bit difficult to get into a meditative mindset. This is where certain grounding techniques can be helpful, whether to begin bringing your mind into a more introspective state, or just to begin the journey of leaving anxiety and stress in the background. These techniques can be completed independently of meditation as a coping mechanism of their own, but can be a good foundation block to build your meditation on.

5-4-3-2-1

5-4-3-2-1 is a grounding technique that involves immersing yourself in your environment. This helps to get you out of your head, and back into the real world, which may assist in stopping negative thinking patterns. Follow the intsructions below to get started:

Take one deep breath in. This should be a strong inhale through the nose for a count of four, hold the breath for a count of four, and a gentle exhale through the mouth for a count of four.
Look around and name five things that you can see around you.
Turn your attention to your body. Name four things you can feel.
Take a second to listen to your surroundings. Name three things you can hear.
Take another deep breath in through your nose. Name two things you can smell.
Lastly, focus on your mouth. Name one thing you can taste.

Counting

Counting can be an effective way to distract your mind until it is in a place where it can recentre. Sometimes stress and anxiety cannot be solved until you are in a place where you are able to take a step back and look at your burdens objectively. Some counting objective are below:

Count from 1 - 100
Count backwards from 100 - 1
Count from a random number to another random number. Example: 36 - 112
Count backwards from a random number to another random number. Example: 278 - 194
Spell the numbers you are counting from 1 - 10. Example: "O - N - E"
Spell the numbers you are counting backwards from 1 - 10. Example: "E - N - O"
Try counting from one to ten in every language you know
Research how to count from one to ten in a language you don't know. Give yourself five minutes to learn. Then count backwards from 10 - 1 in the new language.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involve forcing your body to physically relax. This can help signal to the body that there is no need to feel tension or stress and can help reduce the mental load you are experiencing. Follow the instructions below to get started:

Find a comfortable seating position. You may also choose to lie down.
Take two deep breaths. This should be a strong inhale through the nose for a count of four, hold the breath for a count of four, and a gentle exhale through the mouth for a count of four.
Bring your attention to your feet. Curl your toes tightly for four seconds and then relax.
Flex your feet for four seconds and then relax your muscles.
Now engage your calf muscles for four seconds. This can be done by lengthening your legs and pointing your toes. After you have held this position for four seconds, relax your muscles.
Squeeze your thighs towards each other for four seconds. After this is done, relax your muscles.
You should pay attention to the feeling in your legs. Your legs might be feeling relaxed, with this sensation being heightened after the immediate release of the muscles.
Now squeeze your glute muscles (your buttocks). Hold this for four seconds and then relax.
Now tense your abdominal muscles. You can do this through trying to bring your stomach in to touch your spine - almost as though your abdominal muscles are doing a crunch. Hold this for four seconds and then relax.
Now inhale as much air as you can and hold it for four seconds. Pay attention to the sensation in your chest and back. Once four seconds have passed, release the air.
Tighten your hands into fists and straighten you arms completely. Pin your arms in as tight to the side of your body as possible. Hold this for four seconds and then relax.
Shrug your shoulders up towards your ears. Hold this position for four seconds and then relax. Gently roll your head from side to side to ease any lingering tension.
Finally, wrinkle up your face. Scrunch your nose, frown and clench your jaw. Hold this position for four seconds and then relax.
Take note of how your body and muscles feel. Identify sensations of relaxation, and if your mind feels calm.

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