Meditation

I want to tell beginners: do not cling to the methods themselves. There are countless ways to practice spiritual cultivation. Different people can choose the practice method that suits them according to their own circumstances. Spiritual practice is a means, just like a boat that helps us reach the other shore. There are countless boats that can get to the other shore—you just need to find the one that’s right for you.

4 Meditation Breathing Exercises for Beginners: Master Mindfulness the Right Way

Breathing training is the core of effective meditation. I once wasted time chasing advanced meditation tricks, only to realize I’d overlooked the power of conscious breathing. If you’re new to meditation or feeling stuck, pause and master these foundational breathing techniques first—they’ll save you from unnecessary detours.

First: Master Diaphragmatic Breathing (The Foundation)

All the exercises below rely on diaphragmatic breathing (also called abdominal breathing). It’s non-negotiable for efficient, mindful breathing.

How to Practice:

1. Sit with your head, neck, and torso in a straight line. For beginners, lying flat (corpse pose) on the floor is easier.
2. Place one hand on your chest and the other on your navel.
3. Inhale: Let your abdomen rise (your navel hand should move up).
4. Exhale: Let your abdomen fall (your navel hand should move down).
5. Keep your chest relatively still—all movement should come from your abdomen.

[INSERT IMAGE: Diagram showing correct hand placement for diaphragmatic breathing (one on chest, one on navel) with abdomen rising on inhale and falling on exhale]

4 Essential Breathing Exercises for Meditation

1. Following Breath (Sui Xi Fa)

From Thich Nhat Hanh’s The Miracle of Mindfulness, this exercise aims to balance the length of inhales and exhales (note: many spiritual traditions emphasize exhales over inhales for beginners).

Steps:

1. Focus on your exhale. Mentally count its duration (e.g., 1, 2, 3... up to 5).
2. Once you know your baseline exhale length, gradually extend it by 1-2 counts (e.g., from 5 to 6 or 7) to fully empty your lungs.
3. After exhaling completely, let your lungs naturally draw in fresh air—don’t force the inhale.
4. Keep counting inhales (they’ll initially be shorter than exhales).
5. Practice daily for several weeks until inhales and exhales are roughly the same length.
6. Do this lying down, sitting, standing, or even walking.

2. Counting Breath (Shu Xi Fa)

A simpler alternative to Following Breath—perfect if you struggle with breath extension.

Steps:

1. Inhale and mentally count “1”; exhale and count “1.”
2. Inhale and count “2”; exhale and count “2.”
3. Continue up to 10, then start over from 1.
4. If your mind wanders (it will!), gently return to counting without judgment.

3. 1:2 Breath Ratio (Advanced)

Recommended by yoga master Swami Rama in his book Meditation, this is for those who’ve fully mastered diaphragmatic breathing.

Steps:

1. Make your exhale twice as long as your inhale (e.g., inhale for 4 counts, exhale for 8 counts).
2. Let breath flow naturally—no holding your breath, gasping, or pausing between inhales and exhales.
3. Practice 5-10 minutes daily for 2 weeks to build consistency.

4. Alternate Nostril Breathing (Nadi Shodhana)

This technique calms the nervous system by balancing breath between your left and right nostrils (our dominant nostril switches naturally throughout the day). There are 3 variations—start with the first (easiest).

Preparation:

• Sit with a straight spine.
• Raise your right hand: curl your index and middle fingers toward your palm. Use your thumb to close your right nostril and your ring finger to close your left nostril.
• Touch nostrils gently—no excessive pressure. Keep your eyes softly closed.

Variation 1 (Beginner-Friendly):

• Morning: Close right nostril → exhale fully through left nostril → inhale through left nostril (3 rounds total).
• Noon: Close left nostril → exhale fully through right nostril → inhale through right nostril (3 rounds total).
• Evening: Breathe through both nostrils (3 rounds total).

Variation 2 (Easy to Remember):

• Morning/Noon/Evening: Alternate closing each nostril, but complete one full inhale-exhale per nostril (3 rounds per session, breathing through both nostrils between rounds).

Variation 3 (Advanced):

• Faster nostril-switching (not recommended for beginners—master Variations 1 and 2 first).

Key Tips:

• Use diaphragmatic breathing throughout.
• Keep inhales and exhales equal in length—never force breath.
• After each session, take 3 deep breaths through both nostrils to finish.

Final Thought

Breathing is the bridge between your body and mind. These exercises aren’t just “techniques”—they’re tools to ground yourself whenever your mind wanders. Start with 5-10 minutes daily, and you’ll soon feel more present, calm, and connected to your practice.

Once you’ve found your ideal practice method, consider adding an extra layer of support to your mindfulness journey—a meticulously painted Thangka. As a perfect choice for creating a dedicated meditation space, the sacred symbols and serene colors of a Thangka help calm your mind, enhance focus, and make every breathing exercise easier to sink into the present moment. With the dual alignment of vision and spirit, you’ll reach your inner “other shore” more effortlessly.

Wishing you all good luck and happiness. Tashi Delek!