In this hectic modern world, hearing to take a deep breath is not that unfamiliar. And it works to alleviate some of the pressure and stress. Meditation like focusing on your breathing or deep breathing is not a new concept. Moreover, according to the researchers, this form of meditation can be traced back thousands of years back.
Research also represents that meditation can improve heart conditions, advocate restful sleep, treat the symptoms of depression, decrease your anxiety, and sharpen your memory. There are diverse techniques of breathing. However, in Buddhism, focusing on breathing just as is the vital meditation technique. Here, we have three ways to meditate focusing on three different ways to breathe.
Kundalini (Diaphragm Breathing)
The origin of Kundalini lies in Hinduism which means that the lifeforce stays in the base of your spine.
The meditation can be done whether you are laying on your back or sitting straight, place your hand on your chest and keep the other hand under your ribcage, on your stomach.
Now, focus on your deep breaths that are deep enough to fill your chest and not sallow which will only fill your lungs.
You will feel your stomach moving out under your hand while taking slow deep breaths through your nose. You should try to keep your hand still on your chest.
It is recommended to practice diaphragmatic breathing at least for five to ten minutes three to four times a day.
Diaphragmatic breathing not only strengthens your diaphragm but breathing with it corrects your breathing technique.
Meditation heals people with chronic obstructive pulmonary disease. It eases the shortness of breath and lets the air out of your lungs.
Samatha (Breathing As is)
In Buddhism, Samatha means abiding peacefully. They believe in concentrating on breathing as is.
You can do this meditation by standing or sitting and feel your body weight through your feet or seat on the ground.
Your upper body should be straight, and your gaze should be soft. Now, try to gently concentrate at one point on the floor in front of you.
Now, connect with your natural cycle of breathing and focus on the rise and fall of your stomach.
According to experts, your mind wind will roam as it does, but gently pull it back and guide it towards the physical sensation of breathing.
Nadi Shodhana and Pranayama (Alternate Nostril Breathing)
Nadi Shodhana can be dated back to Hinduism and which means purifying channels. Much like Kundalini, Pranayama too concentrates on your breathing, turns your focus to your body, and Finds your balance internally.
In this meditative process, you have to sit comfortably. Now, put your right hand on your knee and gently close your left nostril with your left thumb simultaneously.
Breathe slowly through your right nostril and close it to your left ring finger. Give yourself some time then, exhale through your left nostril.
Now do this alternatively five to ten times. Ideally, it is suggested to do the alternate focus breathing for fifteen to eighteen minutes.
Our modern-day busy life often leaves our mind rattles. So, even if you don’t have any mental or physical problems, you should consider focusing on breathing meditation. It will calm your mind and center your lifeforce and leave you with a focused and sharp mind.