The relaxation phase of meditation and focused breathing is essential for calming the body and mind before deeper states of awareness can be reached. During this phase, you consciously release physical tension, softening the muscles and allowing the breath to flow naturally. This initial stage helps transition from the busyness of daily life into a more mindful state. By focusing on slow, deep breaths, the nervous system shifts from a stress response to a state of relaxation, lowering heart rate and reducing cortisol levels. This physiological change promotes a sense of ease and sets the foundation for deeper meditative practices.
As the breath deepens and the body relaxes, the mind follows, becoming less cluttered with distractions. In this state, thoughts may arise, but instead of clinging to them, practitioners gently bring their focus back to their breath or another chosen anchor, such as a mantra or a sensation in the body. This phase fosters present-moment awareness and cultivates mindfulness, allowing you to develop a sense of inner peace. Over time, this relaxation practice strengthens mental resilience, improves emotional regulation, and enhances overall well-being. Whether practiced for a few minutes or an extended session, the relaxation phase is a crucial step in achieving balance and clarity through meditation.
Breathing Techniques
Most of us take breathing for granted. I recently read the fabulous book written by James Nestor on breathing named Breath, the New Science of a Lost Art, and it was amazing. Way too much to go into detail here, but the premise was that the way we breathe directly influences not only our sympathetic nervous system, but our parasympathetic nervous system as well. It went into detail of how mouth breathing over oxygenates our system, and how important carbon dioxide is for our physical endurance. How we should take long deep inhales from the belly for 5.5 seconds, and then slow exhales for 5.5 seconds. That’s roughly 6 breaths per minute while we typically average 21-20 breaths per minute. I would highly recommend reading this book which can be found under the reading section of the site.
Deep abdominal Breathing
To practice deep abdominal breathing, also known as diaphragmatic breathing, start by sitting or lying down in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose for 5-6 seconds, allowing your belly to expand as your diaphragm moves downward, while keeping your chest as still as possible. Feel your abdomen rise with the breath. Then, exhale slowly through your mouth, engaging your abdominal muscles to push out all the air. Repeat this process for 1-2 minutes maintaining a steady and relaxed rhythm to prepare for the the Intension Phase.
Alternate Nostril Breathing
Alternate nostril breathing is a yogic breathing technique that helps balance the body and mind by regulating airflow through each nostril. This practice involves holding your forefinger and thumb on each nostril and inhaling through one nostril while closing the other, then switching nostrils for the exhale, and repeating the cycle. This promotes relaxation, improve focus, and enhance lung function by clearing the nasal passages and harmonizing the nervous system. By alternating the breath between the left and right nostrils, this technique helps balance the two hemispheres of the brain, fostering a sense of calm and mental clarity. Regular practice of alternate nostril breathing can reduce stress, lower heart rate, and support overall well-being.