Breathing is the key to attaining mindfulness.

It’s essentially why you feel extraordinary doing yoga vs. aerobics; you’re controlling your breathing while treating yourself to all the advantages that follow a calm, steady stream of fresh air.

Oxygen revitalizes you, resets your mind, body and spirit and allows you to feel better. Combine that with meditation and mala beads, and you’ll feel reborn.

However, not all breathing is created equally. You likely learned this in your yoga classes. You have to educate yourself how to breathe appropriately in order to maximize the benefits, and there are several breathing methods you can use, in particular, when meditating.

Here are some of our favorite breathing techniques we like to use when meditating with mala beads.

The Common Yoga Breathing Technique

If you do yoga on the regular, you likely already know this method as its most generally used throughout different styles of yoga. It's often used to quiet your breathing, so you can enjoy the benefits of fresh oxygen.

To do this breathing technique, follow these steps:

1. Take a slow, deep breath in
2. Pause
3. Gradually let your breath out
4. Pause

Equal Breathing

A breathing method that’s certain to help calm the mind, body and soul is called equal breathing. It’s perfect for decreasing stress, calming your nerves and increasing focus, and can be done anywhere and at any time.

Here are the steps for this breathing technique:

1. Take a slow inhale through your nose for a count of four
2. Gradually exhale through your nose for a count of four

Count for Four

A standard breathing method for meditation is to simply count to four, then count backward from four, all timed with your breath. You can also use different numbers, depending on your preferences, but as you’ll see in this post, a count of four seems to be the common denominator.

Here are the steps:

1. Breath in – count one
2. Breath out – count two
3. Breath in – count three
4. Breath out – count forth
5. Breath in – count three
6. Breath out – count two
7. Breath in – count one
8. Breath out – count two
9. Repeat

Abdominal Breathing

Abdominal breathing is one of the most natural breathing techniques, so it’s commonly recommended for novices to start to meditate. However, it works for everyone and can be used in and outside of meditation, as it’s a meaningful way to decrease stress at any given time. It also only takes a couple of minutes to do, making it excellent for any type of circumstance where you need to recollect yourself.

Here are the steps to follow:

1. Place one hand on your chest
2. Place the other hand on your stomach
3. Take a deep breath in through the nose
4. Feel your hand on your stomach move as you inflate your diaphragm with air
5. Slowly release your breath

The Stimulating Breath

The Stimulating Breath is also called the Bellows Breath, and it’s excellent for increasing attention and energy. It can take some practice to perfect , but once you do, you’ll feel invigorated and will become completed addicted to the way it makes you think.

Here are the steps:

1. Rapidly inhale and exhale through your nose, as short as possible, ensuring the duration is equal for both
1. Aim to get three inhales and exhales per second
2. Continue for five seconds
3. Gradually increase your duration throughout your exercise until you reach one full minute 

Alternate Nostril Breathing

Another popular breathing technique used during meditation and yoga is the alternate nostril breathing – and yes, it’s just what it sounds like. Performing this technique allows you to reenergize your mind, body, and spirit.

Here are the steps:

1. Block your right nostril with your right thumb
2. Take a deep breath through the left nostril
3. Remove your thumb from your right nostril and plug your left nose with your ring finger
4. Gradually exhale
5. Repeat

The 4-7-8 Count

The 4-7-8 count, also known as the relaxing breath technique, is one of the easiest to do, and as a bonus, the advantages are exponential. This training can rapidly calm the nervous system, so much so that it can feel like your nerves have been tranquilized. So, it’s fantastic for anyone looking to quiet their mind or who suffers from anxiety or sleep insomnia.

Here’s how you do it:

1. Rest the tip of your tongue at the top back of your teeth
2. Unleash a deep exhale, along with a large sigh or whooshing sound
3. Close your mouth and slowly inhale through your nose for a count of four
4. Hold your breath for a count of seven
5. Breathe out deeply and ultimately for a count of eight, being sure to let out a massive sigh or whooshing sound
6. Repeat

Skull Shining Breath

This breathing method, also known as Kapalabhati, is a great way to shake off negative energy and warm up your mind, body, and spirit. It can be utilized in the morning, before an exam, before your next yoga class, or during meditation. Here’s how to do it:

1. Take a lengthy, slow breath in
2. Rapidly let out a powerful exhale from your diaphragm out
3. Repeat

Mala Bead Breathing (shop our mala beads)

If counting isn’t your thing or you’re just too overwhelmed, preoccupied, or stressed to keep count, mala beads are an excellent solution. Traditionally, these meditation devices were used to track your breath, sans any counting. You simply move your fingers along the mala beads, one for each breath. The key is to select the right mala bead for your goal, as the energy from the natural stone can increase your meditation and relaxation.

Here are the steps:

1. Choose a mala bead specific to your goal (the reason for doing the breathing technique)
2. Clasp the mala bead in your right hand
3. Drape it between your middle and index finger
4. Beginning at the guru bead, move your thumb along each smaller bead, breathing in for each
5. Do this 108 times, until you’re back at your guru bead

Mala beads can also be utilized for every breathing method mentioned.

Breathing is the simplest, most affordable, and inarguably, the most potent form of treatment. So, choose a breathing method and some mala beads that suits your needs, and reap the benefits of proper breathing.