Breathing meditation is a great way to reduce stress levels and feel at peace and at ease with situations that arise in your life. It can lengthen your telomeres and provide a dramatic boost in human growth hormone, serotonin, and DHEA levels while decreasing cortisol. People who meditate are also able to maintain healthy levels of melatonin by reducing stress and restoring balance. As a result, they sleep more soundly and wake up feeling refreshed each morning.
Ideally, add at least twenty minutes of meditation twice a day to your schedule, but even just five minutes will make a difference. Visual processing takes up about 80 percent of your brain capacity, so as soon as you close your eyes, all that energy can be directed toward calming down, resting, healing, and centering yourself. Here is how to do breathing meditation which is one of my favorite breathing meditations:
1. Lie Flat
Lie flat on your back with your heels spread as wide as a yoga mat (or hip width apart). Rest your arms along the sides of your body. Your palms should face upward.
2. Position Your Hands
Place your hands on your abdomen at the base of your rib cage. Close your eyes.
3. Holding And Breathing Deeply
Breathe in deeply through both nostrils, counting to five. Hold your breath for two to five seconds, then slowly breathe out to a count of five. Repeat this ten to twenty times per session.