Breathing Meditation

“Take a deep breath” – We have probably all heard this advice before and for good reason; In addition to calming the body, breathing meditation reduces the activity of the sympathetic nervous system, helping to:

  • Lower blood pressure, heart rate, and blood cortisol levels
  • Improve blood circulation
  • Reduce perspiration
  • Slow the respiratory rate
  • Decrease anxiety and stress
  • Promote overall relaxation and feelings of well-being

Herbert Benson, MD, a researcher at Harvard University Medical School, summed up the benefits of breathing meditation with the term “relaxation response” which applies to breathing as well as other mindfulness meditation. Benson stated that the relaxation response “is an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

In addition to the physical and psychological benefits of using the breath in meditation, it helps us to focus the mind and become more conscious of the present moment and the richness of that moment. It also helps us to pause and gather our thoughts before we act, (avoiding the all too common “knee jerk” self defense reaction) assisting us to respond in a calm and collected manner.

Breathing meditations are easily adapted to be used in a number of different situations. Some situations where breathing meditation can be beneficial are:

  • For relaxation
  • To let go of negativity
  • Bring inner peace
  • Learn about the body
  • Connect the mind and body

Learn More About Breathing Meditations:


Meditation and Childhood ADD / ADHD

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Woman meditating in her office

Mindfulness Meditation in the Workplace

Mindfulness at Work We’ve all been there. Those days at work when nothing seems to go right and you’re stressed out, can’t concentrate, and have zero patience with your colleagues or superior. For the days that aren’t so great, mindfulness meditation can help to reduce stress, boost concentration, and promote […]


Meditating into Spring

There’s no escaping the signs of spring all around us. The damp darkness of the winter has given rise to the warmth of sunny skies and the wet dampness in the air has been replaced with the undeniable scents of early spring blooms. Crops are starting to grow and eggs […]

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Breathing Part 3

This meditation is great for people who hold a lot of tension in their muscles. It focuses on muscle relaxation and will likely take 5 – 7 minutes I use this one sometimes to help me sleep, so I will give you the laying down instructions. (This can also be […]


Breathing Part 2

I am keeping these sample meditations very simple so they will be quick to do and memorize. Breathing meditation 1 – relaxation: Level one takes only a couple of minutes and can be done almost any time any where Sit up straight in a comfortable chair with your feet on […]


Breathing Meditation 1

Let’s start at the beginning … breathing. Part 1 of 3, the theory: Breathing is something we do all day every day. Why not use it to bring you calmness, lift you up AND re-energize your body in general? The benefits of deep breathing are many: Calms the nerves. When […]