Nasal Breathing and Meditation
Finding meditation.
I spent years feeling like I couldn’t meditate, that I didn’t “get it” because I was chasing an ideal that meditation was a static practice of sitting in a particular position and intently focusing on emptying my mind of thoughts. My mind would not play along. My concept of meditation was limited and unhelpful. The first time I felt that I actually meditated was when I was introduced to a technique of nasal breathing and chanting. Seated in a circle, eight of us, engaged in a sequence of nasal breathing and emitting the sounds underlying the broader sound of OM; ah, ooh, um. It was a powerful experience. I could feel the energy of the group and waves of sound enveloping my body. That experience had such an impact on me that I continued to practice that technique daily for many years. In retrospect, I realized the method was a form of breathwork that served as a bridge between my conscious and unconscious mind, as well as my mind and body.
What is meditation?
Through years of practice with various techniques, my own sense of “what meditation is” continually evolves. My son once told me that playing soccer is meditation for him, which makes sense because meditation is operating in a heightened state of awareness. Meditation is a variety of contemplative practices designed to monitor mental, physical, and environmental processes as they occur and simultaneously note thoughts, perceptions, emotions, and bodily sensations. Meditation is dynamic. Anything and everything can be an opportunity for meditation. Meditation is being aware. Meditation is being present.
Meditation is beneficial.
Through scientific studies, MRI imaging has demonstrated that meditating improves brain functions, contributes to mental clarity, healthy aging, emotional stability, and physical well-being. Regular practitioners report reduced stress and anxiety, improved focus and concentration, and a more positive overall mood. Meditating helps regulate the nervous system, allowing you to activate the parasympathetic nervous system and build better resilience against everyday challenges. Meditation also supports better sleep and improves immune and inflammatory processes, contributing to a healthier lifestyle. Meditation encourages a greater awareness of the present moment, which is essential for managing thoughts and emotions effectively, helping to address various mental problems like social anxiety disorder, post-traumatic stress disorder (PTSD), anxiety, and depression. Overall, meditation appears to have a positive impact on various health areas.
Nasal breathing supports meditation.
Nasal breathing plays a crucial role in supporting meditation by promoting a calm and focused state of mind. When you breathe through your nose, it helps regulate the flow of oxygen more efficiently, which in turn stabilizes your heart rate and reduces stress levels. This type of breathing encourages diaphragmatic engagement, leading to deeper, slower breaths that enhance relaxation and awareness. Additionally, nasal breathing filters and humidifies the air, preventing dryness and irritation, making it easier to maintain consistent breath control during meditation sessions. This physiological balance supports mental clarity and tranquility, which are essential for an effective meditation practice.
Focusing on nasal breathing is meditation.
Observation of nasal breathing is a foundational technique in meditation known as Anapana. Awareness of your own respiration acts as a bridge between your conscious and unconscious mind and between your mind and body. Using your natural incoming and outgoing breath as the object of your concentration helps you observe the shifts in the rhythm of your respiration in relation to the shifts in your thought patterns. When you engage in any negative thinking, the rhythm of your respiration naturally becomes rapid and shallow. When these negativities cease to pollute your mind, the rhythm of your respiration becomes slow and subtle. By observing our respiration, we gradually train our minds to observe our thoughts, recognize the physiological effects of our thoughts on us, distinguish when our thoughts are pulling us into the past or the future, and ultimately live in the present.
Anapana Meditation
Sit, stand, or lie in a comfortable position.
Focus all of your attention on the entrance of your nostrils.
Feel your natural breath as the air moves in and out of your nostrils.
Don’t try to control, count, or describe your breath. Allow it to be.
When your mind wanders, gently return your awareness to the sensations of your breath as it comes in and out of your nostrils.
Practice remaining aware of each breath as it comes in and goes out.
Let your breath be your guide.
From experiencing the first meditative technique that worked for me to exploring dozens of others, I have discovered that, like most things in life, meditation is not a one-size-fits-all practice. I respond to some techniques and not others. I understand that everything is an opportunity for meditation and that by allowing my breath to be my guide, I can expand my awareness and drop into a heightened state of presence. At any time, at any place, our breath is available to help us.
top photo credit: RKTKN
lower photo credit: Iliya Jokic
That is my Breath. That is my Power.
May you find the power of your breath.
