Meditation breathing exercises: A path to inner calm

Whether you're new to meditation or a seasoned practitioner, meditation breathing exercises can be a powerful technique, either to prepare you for meditation or as a standalone practice.

Why meditation breathing exercises matter

Breath is seen in some traditions as the bridge between the mind and body. Research also indicates that through learning breathing exercises, you can influence your mental state,

Ancient wisdom practices understood this. For example, in the Vedic tradition of India dating back thousands of years, Pranayama is a yogic breathing exercise closely linked to Prana, which is defined as the fundamental life force that sustains all living beings.

Recently, there has been an explosion in the popularity of breathwork and meditation breathing exercises. Scientific studies have shown that conscious breathing can lower blood pressure, improve oxygen flow, and activate the parasympathetic nervous system, leading to a sense of tranquility.

Effective meditation breathing techniques

Here are some popular breathing exercises that people are choosing to incorporate into their routines.

1. Deep belly breathing (diaphragmatic breathing) is a deep breathing technique that engages the diaphragm to fully inflate the lungs.

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your stomach.
• Inhale deeply through your nose, allowing your belly to expand while keeping your chest still.
• Exhale slowly through your mouth, feeling your stomach contract.
• Repeat for 5-10 minutes.

This technique increases oxygen intake and helps reduce stress and anxiety.

2. Box breathing (Four-square breathing) is a simple breathing technique that is popular with the military and athletes, and was popularized by a former U.S. Navy SEAL commander.

• Inhale through your nose for a count of four.
• Hold your breath for four seconds.
• Exhale slowly for four seconds.
• Hold your breath again for four seconds before repeating.

3. Wim Hof breathing exercise, named after the Dutch extreme athlete also known as the “Iceman”. This technique is often combined with cold exposure.

• 30-40 deep breaths: Inhale fully, exhale passively, repeating 30-40 times to increase oxygen levels.
• Breath hold: After the last exhale, hold your breath until you feel the urge to inhale (1-2 minutes).
• Recovery breath: Inhale deeply, hold for 15 seconds, then exhale.
• Benefits: Increases oxygen, reduces stress, improves focus, boosts endurance.

4. Alternate nostril breathing (Sukh-Pranayama). This practice is thought to balance both hemispheres of the brain and

• Sit in a comfortable position.
• Breathe naturally and normally throughout, never force or breathe deeply.
• Use your right thumb to close your right nostril, breathe out through your left nostril, and then breathe in again.
• Close your left nostril with your right ring finger and exhale through the right nostril.
• Inhale through the right nostril, then switch sides and exhale through the left.
• Continue this cycle for 5 minutes.

Sukh-Pranayama is a simple and calming breath regulation technique that promotes relaxation and inner peace, making it a suitable preparatory practice for the Transcendental Meditation (TM) technique. Unlike more intense pranayama practices, Sukh-Pranayama focuses on comfort (Sukh means "ease" or "happiness") and gentle awareness of the breath, helping practitioners enter a meditative state with minimal effort. When practiced before the TM technique, it provides a smoother entry point into the meditation, by settling the nervous system beforehand.

The next level: the Transcendental Meditation (TM) technique

While meditation breathing exercises are a fantastic way to cultivate mindfulness, there’s an even deeper approach to unlocking inner peace—the

Unlike guided meditations or breath-focused practices, the TM technique allows the mind to settle naturally into a state of profound rest and awareness, going beyond the thinking mind altogether, or transcending.

If you're ready to elevate your meditation journey beyond breathwork and experience true mental clarity, consider learning the Transcendental Meditation technique from a certified teacher. It's an investment in your inner peace, creativity, and overall health.

Why the Transcendental Meditation technique stands out

The beauty of the Transcendental Meditation technique lies in its effortlessness. Unlike other meditation techniques that require concentration or breath control, TM practice allows the mind to settle naturally into a deep state of restful awareness. This means that anyone - regardless of age, background, or prior meditation experience - can easily learn and practice the TM technique.

One of the key advantages of the TM technique is that it provides a unique state of deep relaxation as outlined in the chart above. This deep relaxation helps dissolve accumulated stress, rejuvenating both the mind and body. During the last decade, stress and anxiety have been

Moreover, the TM technique has been extensively studied by leading research institutions. Studies have demonstrated that practicing the TM technique regularly can lead to a

Perhaps one of the most remarkable benefits of TM practice is its ability to create a lasting sense of inner peace. Many practitioners report experiencing greater resilience,⁷ enhanced relationships⁸, and an overall improvement in their quality of life.⁷ Unlike some meditation methods that require years of practice to see results, the benefits of TM practice can often be felt within just a few days or weeks of consistent practice.

Final thoughts

Meditation breathing exercises are a great way to regain control over your mind and body, and they reduce stress and improve focus. Sukh-Pranayama is also a great preparatory step to implement before meditation. 

However, the Transcendental Meditation technique is a way to unlock a much deeper and more profound sense of peace and deep rest, to recharge your body and mind and unlock your full potential in life. 

Explore Transcendental Meditation practice today and unlock a higher state of awareness and relaxation.

By Carlos Cervantes, April 8 2025

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