A huge part of meditation is breathing and focusing on breath. Often I use breathing techniques as a both a guide and tool when meditating. Counting breaths, in and out, is a great way to clear your mind and keep distracting thoughts at bay when trying to find stillness. I personally like to count my breath up to 40. I find this is a good length for a quick meditation and always helps me focus.
While breath work can be a simple way of meditating, there are many techniques for breath work and some are more complex than others. Pranayama is the Sanskrit word for the practice of controlled breathing. It is ancient and an integral part of many yoga practices. Prana translates to “vital life source” and yama is to gain control.
“When meditation is mastered, the mind is unwavering like the flame of a candle in a windless place”
Bhagavad Gita
One breathing practice that I enjoy is called Box or Square Breathing. This is an exercise where you exhale, inhale and hold your breath in or out for equal measures of time. The following is how I would typically sequence 1 cycle of Box Breathing.
- Inhale for 4 seconds
- Hold your breath at the top of your lungs for 4 seconds
- Exhale for 4 seconds
- Hold your breath out for 4 seconds
This cycle can be repeated as many times as needed. The length of each inhale, exhale and hold can also vary depending on what is comfortable for you. I prefer 4 seconds as any shorter and my breathing feels rushed, and any longer feels too slow and uncomfortable.
