Mindful Breathing Meditation Exercise Guide
Exercise Profile
- Target
- Diaphragm
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Diaphragm
- Secondary Muscles
- Abdominals, Intercostal Muscles
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Breath Awareness Meditation
How to: Mindful Breathing Meditation
- Sit or lie down in a comfortable position.
- Place one hand on your abdomen and the other on your chest.
- Inhale deeply through your nose, allowing your abdomen to rise while your chest remains still.
- Exhale gently through your mouth, noticing the fall of your abdomen.
- Continue this pattern for several minutes.
Common Mistakes
- Holding the breath instead of allowing it to flow naturally.
- Getting frustrated if the mind wanders.
- Focusing too much on the time instead of the experience.
Modifications
- Use a chair for support if sitting on the floor is uncomfortable.
- Practice lying down if sitting is challenging.
Tips
- Find a quiet and comfortable place to sit or lie down.
- Close your eyes to minimize distractions.
- Focus your attention solely on your breath, allowing thoughts to come and go without judgment.
Mindful Breathing Meditation Alternatives
Tags
meditation
breathing
mindfulness
relaxation
stress relief
beginner