5 Ways To Practice Breath-Focused Meditation

breathing techniques meditation

Breathing is a vital process of taking in oxygen and giving out carbon dioxide. Oxygen gets utilized in the body and helps in various life processes. Hence, breathing is essential for the maintenance of life. Psychological stress affects the mental as well as the physical aspect of life. For example, during an anxiety attack, a person takes shallow and rapid breaths, leading to insufficient intake of oxygen that may harbor the perpetuation of life. Breathing meditation and exercises help in anxiety, panic attacks, and other stress-related problems. Deep breathing helps in dealing with stress and also improves the cognitive function of the brain. There are many breathing meditations for anxiety. 

Alternate-Nostril Breathing

A person sitting at a beach

Alternate-nostril breathing or Nadi Sodhana is a type of meditational exercise that helps attain calmness and tranquillity. While performing this, we should relax the body. One needs to close off the right nostril with the thumb and inhale through the left nostril. Then using the ring finger, close off the left nostril and exhale through the right nostril. This meditation should be exercised in a sitting position as, at that time, the spine is completely stiff, and the respiratory system is not blocked. A person should continue this exercise 10 times every morning for effective results. If dizziness is seen, then breathe normally in between alternate-nostril breathing.

4-7-8 Breathing

A woman standing next to a body of water

4-7-8 breathing is an effective method of breathing to relieve stress or any anxiety that a person may face frequently. It is also called relaxing breath. This meditation is advised to exercise while sitting in an upright position. The mouth should be closed, and we should place the tongue on the tissue just behind the upper front teeth. This breathing exercise starts by inhaling for 4 seconds through the nose, holding the breath for 7 seconds, and finally exhaling forcefully through the mouth for 8 seconds. We should repeat the cycle at least ten times. If a person feels light-headedness, then he/she should generally breathe in between the processes. This exercise also acts as a sedative and helps a person to fall asleep. 4-7-8 Breathing technique also helps in relaxing the muscles and creating mindfulness.

Simple Breathing Exercise

Simple breathing exercises can be done anywhere. It provides immediate relief during an anxiety attack. Simply inhale through the nose slowly. Then exhale through the mouth slowly. Avoid forceful inspiration and forceful expiration. The body should be relaxed during this exercise while ensuring the chest does not expand too much. Avoid heavy heaving of the chest. This exercise can be done in any position like lying, sitting, walking, etc. Simple breathing exercise also helps in developing focus of mind. Doing this exercise for 10 minutes in the morning and evening is advantageous.


There is always some kind of chaos in the mind of an individual. It is often crowded with thoughts. One or two of them triggers the mind, which may lead to anxiousness. If a person is having an anxiety attack, help them to breathe through the nose and exhale through the mouth. Counting the breaths helps tremendously.  To avoid this state of mental condition, implement these exercises regularly in daily life.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter