Easy Ways to Relieve Stress and Anxiety with Breathing Meditation

Easy Ways to Relieve Stress and Anxiety with Breathing Meditation
Easy Ways to Relieve Stress and Anxiety with Breathing Meditation

Have you been feeling stressed and anxious lately? If so, maybe you can try a simple meditation technique that focuses on breathing exercises. Besides being easy and inexpensive, this activity only takes a short time to restore peace and inner peace.

In fact, meditation has been practiced for thousands of years including this breathing meditation.. Initially, this meditation practice was aimed at deepening the understanding of sacred and mystical powers in life. But now this simple exercise is very popular for relaxation and stress reduction.

What is Meditation?

Simply put, meditation is a way to train our mind to get peace of mind. Through meditation, you will be able to learn how to unburden your mind, increase calm, increase awareness, and sharpen your level of focus.

Benefits of Meditation: Meditation has a number of benefits on psychological well-being such as reducing stress and building a healthier perspective.

According to research, regular meditation can have a good effect on physiological and psychological conditions. Some of the physiological effects in question are decreased respiratory rate, decreased heart rate, changes in brain wave patterns, and decreased stress.

Meanwhile, some of the psychological benefits of meditation include good stress management skills, increased self-awareness, and improved brain memory performance.

How to Do Breathing Meditation

One meditation that can be done anywhere, anytime, quickly and easily is to practice mindfulness of breathing. This is an entry-level form of meditation that anyone can do very easily and simply.

Mindfulness of breathing that is done regularly will teach us about accepting, stopping struggling, and appreciating the things that come in life.

Breathing meditation requires only proper positioning in a place with minimal distraction. You can sit, stand, walk or wherever you want. Generally people think the sitting position is the best.

Most people find it helpful to start focusing with breathing exercises. For beginners, you can do this meditation for 10-15 minutes every day. Plus you can also do a short version whenever you feel stressed in the middle of a busy life. Here are the steps you can take in doing breathing meditation:

1. Find a relaxed and comfortable position The first way to do breathing meditation is to find a relaxed and comfortable position. Also make sure your back is straight, but not too stiff. Then, simply position your hands as desired and you can do this with your eyes open or closed, but maybe with your eyes closed it's easier to keep focus.

2. Relax the body: Try to start feeling the sensations in the body at this time and let it relax and feel the touch and connection with the floor or chair.

3. Focus on the flow of breath: Direct your attention to the natural sensation of the breath in the body. Don't try to control your breathing. It doesn't matter if the breath is short or long. Do it naturally. You can feel your breath on your body, perhaps in your chest, throat, or nose.

You simply observe each breath without trying to adjust it. This can help us focus on the sensation of rising and falling breathing.

While doing so, you may feel a little distracted by your thoughts and bodily sensations. Does not matter. Just notice that this happens and you can focus on your breathing again.

4. Let the mind wander: At this time, you may feel that the mind is starting to wander. You start thinking about other things. If this happens, it's okay because it can happen naturally.

Let's just say the mind is on an adventure. Then slowly return your attention to the breath and do this for 5 - 8 minutes.

5. Cover: After a few minutes of doing the steps above, pay attention to the whole body again. Allow yourself to relax more and you can reward yourself for doing this well.

Those are some easy steps to do simple meditation. You can apply this when you feel stressed or under pressure.


In conclusion, doing simple meditation such as practicing focus on breathing can also help ease the burden on the mind. You can do it every morning, every night, or even whenever you feel stressed.

In addition to practicing mindfulness of breathing, to deal with stress and overthinking you can also start to build a healthy mindset or mindset.

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