Reducing Breathing Meditation

Settle comfortably into your chair and take a moment to feel the support beneath you. Gently rock side to side and notice the foundation provided by your sit bones. Adjust your posture if needed to ensure you are centred and balanced.

Let's expand our awareness now. Soften your gaze and take in the entire room, observing your peripheral vision. Notice the space around you, including shapes and shadows, while remaining calm and present. As you maintain this open perspective, you might find your mind becoming clearer and more focused.

Now, let's begin retraining our breathing patterns by intentionally reducing our breath. Our goal is to create a slight, manageable air hunger similar to what you might experience while walking briskly.

Place your index finger under your nose to feel your breath, giving yourself initial feedback until you establish a comfortable rhythm. Then, allow your body to breathe naturally, observing the elastic movements of your ribcage and lungs.

Feel your breathing quieting and slowing down as you create a gentle need for air. Reduce each inhale by about 20%, taking in less air than usual, and then allow a relaxed exhale. After breathing out, wait until you naturally feel the urge to breathe in again.

Focus on reducing your breath size and allowing a gentle, gradual exhalation. Let the natural elasticity of your lungs and diaphragm guide the process, like a balloon softly deflating.

Maintain your expanded awareness as you continue to pay attention to your breathing and your inner state. If your mind wanders, gently redirect your attention back to your breath.

As you practise, your breathing will become quieter and calmer, and your mind will find a peaceful, balanced state. This simple practice is incredibly beneficial for both your body and mind.

Keep your breathing light and steady as you move through your daily routine. Pay attention to keeping your chest and stomach relaxed. Practising breath awareness can be done at any time—while walking, working, or completing tasks. Over time, your brain will adapt to this new way of breathing, allowing you to reset the part of your brain that regulates your need for oxygen.

By placing your attention on your breath throughout the day, you can experience greater calmness and clarity. Aim to create a comfortable level of air hunger and let your breathing become gentle and effortless.

Your mind will wander less as you continue this practice, and your breathing will naturally become smaller. Remember, if your mind strays, simply bring your attention back to your breath.

Reducing your breathing can significantly decrease stress and anxiety. With each breath, you become more relaxed and at ease.

Should you find yourself stressed during the day, bring your focus to your breath and allow it to become calm and steady. You know how to reduce your breathing with ease.

A calm mind is a happy mind. When our minds are quiet, we have more space for joy and fulfilment in our lives.

As you wind down at night, concentrate on your breathing. This peaceful practice will help you ease into sleep, allowing your mind and body to heal, restore, and rejuvenate. When we are relaxed, all systems in the body work harmoniously. This state promotes effortless healing, cleansing, repairing, and renewing. Your blood circulates freely, your mind remains clear, and your body feels safe. You can choose to focus your attention on whatever you like. When you notice unhelpful thoughts, bring your focus back to your breath and your inner body.

Your breathing gradually becomes smaller. Small breath in and a small breath out. Feeling a level of a need for air that is perfectly ok for you. As you know breathing and stress are related. Heavy breathing increases nervous system excitability and stress. You find it easier and easier to reduce your breathing. Each and every day you become more and more relaxed. If during the day you feel yourself becoming stressed, simply bring your attention to your breath and allow your breath to become calm to a level that is perfect for you.

You know how to reduce your breathing easily and effortlessly. A still mind is a happy mind. When we have a quiet mind we have more space to relate to life. To be happier in life. As you go to sleep at night bring your attention to your breathing. Follow your breath. This is a wonderful thing to do. Your mind is learning the perfect level of breathing for you and as you relax you feel so good as your mind becomes quiet and at ease. All systems in the body work in balance when we are relaxed. You heal well and everything flows effortlessly, cleansing, repairing, replacing, reorganising and renewing. Your blood flows effortlessly and your mind is clear and your body safe.

You can choose to place your attention on whatever you want. You know the thoughts that are running through your head. If you notice thoughts that are non-nourishing, bring your attention to your inner body and breathing. You understand the nature of thought and only choose to dwell on thoughts that make you feel good.

This meditation is adapted from Patrick Mckeown of Oxygen Advantage