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Meditation

There are several different types of meditation. Meditation has no specific duration of time but there are several different types. Our website focuses on a few different types of breathing techniques used during meditation. 

Breathing Techniques

Breathing Techniques 

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Alternate nostril Breathing 

The goal for alternative nostril breathing is to clear the mind and allow for equal amounts of oxygen to both sides of the brain 

  • Sit comfortably with legs crossed 

  • Exhale completely 

  • Lift right thumb to close right nostril

  • Inhale through left nostril 

  • Close off left nostril with a finger 

  • Release thumb from right nostril and exhale 

  • Inhale through right nostril then close nostril with thumb

  • Open left nostril and exhale through left 

  • That concludes one cycle 

  • Continue for 3 to 5 minutes

  • Always conclude your practice with an exhale on the left nostril

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Equal Breathing 

The goal for equal breathing is to ensure the length of your inhale and exhale are equal. Equilibrium is good for the body. 

  • Sit with legs crossed and the body in a relaxed position

  • Close your eyes 

  • Breath naturally for five to seven breaths 

  • Inhale slowly for a count of 5 

  • Pause fro a 1 count

  • Exhale slowly for a count of 5 

  • Pause for a count of 1 then repeat the cycle 

  • Continue breathing pattern for 5 or more minutes 

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2 to 1 Breathing 

The goal for this technique is to increase the length of exhalation to calm the body and mind. 

  • Sit comfortably with upper body aligned, don't slouch. 

  • Focus on deep breaths from abdomen

  • Start with equal counts of inhale and exhale for a count of 3 

  • Start to deepen your exhalation 

  • When you are ready Inhale for a count of 2 and exhale for a count of 4 

  • Breaths should be as smooth as possible 

  • Do this cycle for as long as you feel comfortable 

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References 
Prem, V., Sahoo, R., & Adhikari, P. (2013). Comparison of the effects of Buteyko and pranayama breathing techniques on quality of life in patients with asthma – a randomized controlled trial. Clinical Rehabilitation,27(2), 133-141.
Brown, R., Gerbarg, P., & Muench, F. (2013). Breathing Practices for Treatment of Psychiatric and Stress-Related Medical Conditions. Psychiatric Clinics of North America,36(1), 121-140.
Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour Research and Therapy,48(10), 1002-1011.
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