Meditation and Three-Part Breath

Create a daily practice:  Set aside 15-20 minutes a day, preferably in  the same location each time, same time of day. Sit in a comfortable position (with spine straight).  Eyes may be open, but are best closed.

 

 

 

The Three-Part Breath Technique

1. Inhale and exhale quickly through your nose, (like panting).
For approximately 60 seconds.
Relax the breath.

2. Fill your lungs, by inhaling deeply, then exhale – squeezing out the air.
Use your stomach and the muscles around your ribs to do this.
Completely empty the breath through your nose, and breathe out residual breath through your mouth.
Repeat this step 3 times.
Relax the breath.

3. Breathe in while counting to 4.
Hold your breath – count to 7.
Place your tongue on the roof of your mouth, just behind your front teeth.
Exhale with your mouth open while counting to 8.
The goal is to repeat this step 10 times using the 4/7/8 count.
Relax the breath.
Quiet the mind.
Breathe in and out comfortably.
Look inward to the sensations and energy in your body.
Relax.
Sit in the quiet of your body, observe your thoughts, and return your awareness to the breath.

Benefits of Meditation

- Lowers oxygen consumption.
- Decreases respiratory rate.
- Increases blood flow and slows the heart rate.
- Increases exercise tolerance in heart patients.
- Leads to deeper levels of relaxation.
- Lowers blood pressure.
- Reduces anxiety by lowering levels of blood lactate.
- Decreases muscle tension and headaches.
- Builds self-confidence.
- Increases serotonin production which influences mood and behavior.  Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
- Helps with chronic diseases like allergies, arthritis, etc
- Reduces symptoms of Pre-Menstrual Syndrome.
- Helps in post-operative healing.
- Enhances the immune system.  Research has revealed that meditation increases “natural-killer cells”, which destroy bacteria and cancer cells.
- Reduces activity of viruses.
- Reduces emotional distress.
- Makes your brighter, funnier, and more attractive.

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