These breathing techniques can help people be calmer, centred, and more relaxed​

Breathing is the essence of all ‘Prana’ or life force for humans. Without breathing ‘Prana’ ceases to exist. And so, breathing and the different techniques of breathing have always been practised by humans and new ways have been invented to make breathwork more simple, more effective, and more helpful. Be it the deep breathing that can immediately calm down someone’s nerves to the 4-7-8 technique that will spread a wave of peace through the body, here we mention some breathing techniques that can help in meditation.

One of the best breathing techniques that help with meditation, is the classic Pranayam. Pranayam is an ancient practice that teaches people how to control their breath and then breathing in turn helps them calm down. Pranayam simply involves sitting down with your legs crossed and keeping your hands above your knees in a simple mudra. Then, breath as slow or as fast as you like but make sure to control and keep the inhale and exhale time the same.
Or, one can do the alternate nostril technique. Simply, put your finger near one nostril and breathe with the open one, and then close that nostril and exhale with the one open now.

The sama vritti technique basically requires people to keep breathing in a regular way. It involves breathing in and breathing out through the nose for an equal duration. So, if the person who has sat down for meditation wishes to do Sama vritti, he or she should inhale for a count of four and exhale for a count of four. This technique helps synchronise breathing patterns, calms the nervous system, and improves concentration.

Another excellent breathing technique to follow during meditation to reap its maximum benefits is deep breathing. While deep breathing, people take slow, deep breaths, inhale through their nose, hold the breath for a moment to let the lungs intake oxygen, and then slowly exhale. Deep breathing can really help calm a person down, relax their muscles, and reduce stress levels.
While deep breathing, it is best to start by inhaling for 5 seconds, hold for 3 seconds, and then exhale in 5 seconds.

Bhramari breathing technique, popularly known as Bee breathing helps the mind block out excess sound or sight as the eyes are covered completely and then concentrate on the meditation and breathwork. When doing Bhramari breathing technique, the person should first sit in a comfortable spot and position, using their fingers, close their eyes and ears, and then inhale deeply and exhale while making a humming sound.

Vortex breathing is another form of breath technique that is quite difficult for people who are just starting out their meditation journey. Vortex breathing involves taking deep, long breaths, some even trying to inhale for about 10-13 seconds and then exhaling slowly and steadily. To try Vortex breath, most people start out by inhaling from the nose for 7 seconds, then exhaling immediately from the mouth for 7 seconds.

One of the most relaxing and easy breathing techniques is the 4-7-8 breathing. 4-7-8 breathing helps people stay calmer and centre their mind to help them relax and not run from one thought to another. To perform the 4-7-8, simply sit down somewhere dark or well-lit and make sure to keep your spine straight and your mind open.
Then, inhale deeply for 4 seconds, hold your breath for 7 seconds, and then slowly exhale in 8 seconds.

This breathing technique can immediately put the mind at ease and help you relax internally.