During the month of May, the possibilities of summer lie just around the corner. It’s also Mental Health Month, making it a great time for a wellness reset. Did you know there are a variety of simple breathing techniques and practices of meditation for mental health? Let’s dive into how these ancient practices can help you manage stress this summer and throughout the year.
How breathing and meditation work together
Purposeful breathing, also known as breathwork, is the cornerstone of meditation. All meditation practices begin with a focus on the breath. However, breathwork is also done on its own in a variety of ways. Both are especially useful techniques for busy lives since you can practice them anywhere, any time.
Breathwork and meditation also help to support mindfulness — the art of being fully present in the moment. As you gain experience with these practices, it becomes easier to pull your focus back to the here and now, even in times of stress.
The advantages of meditation and breathwork
Both breathwork and meditation can have powerful benefits for your mental and physical health. These include, but are not limited to:
- Lower stress
- Deeper, more restful sleep
- Reduced risk of anxiety, depression, and substance abuse
- Minimizing symptoms of post-traumatic stress disorder (PTSD)
- Improved immune health
- Better blood glucose control
- Lower blood pressure
- Stronger heart health
- Enhanced quality of life
While they won’t replace an individualized treatment plan by a qualified medical professional, meditation and breathing techniques can help alleviate many symptoms of chronic illness. Talk to your doctor about how to incorporate these techniques into your overall treatment protocol.
Getting started with breathwork
Diaphragmatic breathing, also known as belly breathing, is the most basic form of breathwork, but it’s also among the most important. This deep, rhythmic pattern of inhalations and exhalations can interrupt the body’s fight or flight response. This, in turn, can lower your heart rate and help engage the decision-making parts of your brain. Diaphragmatic breathing is useful anytime you feel stressed, and it’s relatively easy to learn. Here’s how it works:
- Place your hands gently on your belly, just below your navel.
- Breathe in and out slowly, feeling your belly expand and contract naturally with your breath.
- Move one hand up to your ribcage.
- Continue breathing slowly, allowing your belly and then your ribcage to expand with each inhalation. On the exhale, allow first your ribs and then your belly to contract.
- Move your ribcage hand up to your chest.
- As you continue taking slow, rhythmic breaths, allow each breath to first fill your belly and then expand all the way up into your chest. With each exhalation, let your chest contract first, feeling the contraction move down through your ribs and finally to your belly.
This type of breathing is also great for people with asthma. While it can’t stop an attack once it starts, learning to breathe this way can reduce the frequency and severity of attacks in many people.
Once you’re experienced in diaphragmatic breathing, you can experiment with other types of breathwork. Common techniques for beginners include:
- Box breathing. Inhale through your nose for a count of 4, hold your breath for 7, and exhale through your mouth for a count of 8. Don’t use this technique while driving or operating machinery until you are used to it, as some people experience mild light-headedness. This type of breathing can also be useful in relaxing your mind as you prepare for sleep.
- Alternate nostril breathing. Gently pinch your nose closed, then release your left nostril. Inhale slowly and hold for a moment as you cover your left nostril and release your right. Gently exhale. Then repeat, inhaling through your right nostril and exhaling through your left. Repeat up to 10 times or until you feel more relaxed.
Meditation for mental health for beginners
At its core, meditation is the art of stillness. You’ll either clear or focus your mind, depending on the type of meditation you choose, while allowing your body to fully relax. It can be a powerful tool for stress relief, healing the mind and body, and living a more intentional life. Here’s how to get started.
- Set aside five minutes per day. This can be in the morning, afternoon, or evening as long as it’s consistent. You can slowly add more time as you get more comfortable with it.
- Find a quiet spot where you won’t be disturbed. You can sit on a blanket or cushion on the floor or in a straight-backed chair with your feet flat.
- Set a five-minute timer, then close your eyes and relax.
- Breathe gently and evenly, focusing your attention on your breath. Be careful not to change your breathing pattern, but instead simply observe it.
- As your mind wanders, intentionally direct it back to your breath. Don’t judge yourself; just redirect your attention.
- When the timer goes off, slowly open your eyes. Take a moment to wake your body up by gently shaking your hands and tapping your feet. Do one slow full body stretch, arms in the air, and then stand up.
In the beginning, focusing solely on your breath is the easiest way to learn to meditate. As you gain more experience, you can try different techniques, such as focusing on a relaxing mental image, body scanning, or listening to a guided meditation. Progress slowly and recognize that meditation takes time to master but offers many benefits along the way.