Straw breathing makes mindful breathing exercises easier by slowing and extending your exhale. Taking a proper deep breath with an elongated exhale has been shown to have many beneficial impacts on physical and mental health. During straw breathing, a plastic, bamboo or metal tube is used as a tool to restrict airflow to slow your breath. This process also helps to completely empty the lungs potentially building lung capacity and strength. Using a straw makes daily deep breathing exercises and meditation much easier.

Breathing is a natural process that helps connect the mind and body. When we are stressed, the fight or flight response is activated with short and shallow breaths. We can override this response by consciously taking long and slow deep breaths which signal the brain and body to relax.

Mindful breathing helps to awaken the senses throughout the body and improve the metabolism and immunity of the body. Straw breathing is a simple and fast way to start experiencing the benefits of mindful breathing.  

Straw Breathing Practice 

First, relax jaw and shoulders to release any tension in the body. Place round flat end of straw between lightly closed lips. Prevent forcibly blowing through straw by not pursing lips around straw. Inhale deeply through nose and exhale gently through the strawuntil lungs are completely empty. Repeat this breathing cycle 5 to 10 times until calm and relaxed.

Straw Breathing Benefits

Straw breathing is an all-natural and organic way to help calm your nerves and slow down without the use of drugs, chemicals, pills or medications.

Some of the benefits of practicing straw breathing can help to improve the following conditions: 

• Natural stress and anxiety relief  
• Help with mental health issues such as anger and fear 
• Meditation Aid 
• Improves sleep
• Improves withdrawal from addictive substances
• Provides support to the lungs, heart, and digestion process 
• Eases the sensations of chronic pain 
• Improve productivity, creativity, and focus 

Training Guide 

• For Stress Relief – The 2-to-1 breathing technique helps to manage stress in daily life. The key for the technique is to exhale for 8–12 seconds, double the time taken to inhale. The straw needs to be placed between closed lips and you have to inhale through the nose. You have to exhale from the straw until the lungs are empty.
  
• For Anxiety – Using a straw for breath counting can help to calm the mind. The key is to use a straw to focus on your breath while also counting each breath. The straw has to be kept between closed lips and you have to inhale through the nose. Exhale from the straw and empty the lungs. This will complete one breath cycle. Repeat the cycle ten times or until no longer anxious.
  
• For Mental Health – The focused breathing technique improves awareness and supports the treatment for psychological conditions like trauma, ASD, ADHD, OCD, and more. The key objective in this technique is to count the length between two pauses following the inhale and exhale. Hold the breath and count to 3 and then gently exhale through the straw to empty the lungs completely. Pause the process and count to 3 again and repeat the process regularly for maximum benefits.
  
• For Meditation – Mantra breathing is an excellent technique that helps the mind to focus on positive trigger words or phrases. The primary objective is to bring focus to your breathwork by repeating positive trigger words. The straw needs to be put between closed lips and you have to inhale through the nose with a positive word in mind and then exhale through the straw until the lungs are fully empty while repeatedly thinking your mantra. The process can be repeated for 5 minutes every day as a useful meditation technique. You can also try setting an intention or seeking an answer by continually asking a question as your mantra.
  
• For Sleep Improvement – The 4-7-8 breathing technique helps to combat the signs of insomnia. The key to mastering the technique is to focus on the ratio between the inhale, pause, and exhale. Short inhale, long exhale, and medium pause are appropriate for the technique. The straws have to be kept between closed lips and eyes have to be closed as well. Then you have to inhale through the nose and count to 4. Hold the breath until a count of 7 and exhale the breath and count to 12. Practicing this technique regularly before sleep can have a great impact.
  
• For Heart & Lungs – The diaphragmatic breathing technique helps to reduce systolic blood pressure and supports digestion. This is a unique technique where the key to success is inhaling deep into your diaphragm and not your chest. Place one hand on the chest while the other on the belly. You have to inhale through the nose and focus on the hand on the belly that expands due to air inflow. The hand on the chest should not move. Exhale through the straw and feel the hand on the belly lower as your stomach deflates.

It is important to note that there are several similarities between mindful breathing and straw breathing. All straw breathing techniques involve mindful breathing exercises by focusing your attention on breath control.

Consultation from experts is necessary to determine if straw breathing is suitable for the applicant and needs to be done under supervision. Straw breathing may not be suitable for all adults or children. If you think you may have a medical emergency, call your doctor or dial 911. Stress Straws representatives are not medical professionals. Stress Straws DOES NOT PROVIDE MEDICAL ADVICE. Stress Straws are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. You should always seek the advice of your physician or other qualified health provider with any questions or concerns you may have regarding your health. Any reliance on any information or products provided is solely at your own risk. Stress Straws makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site or it’s products. Individual results will vary. Stop using if feeling lightheaded or dizzy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

References

Lewis, Dennis. (n.d.). Citation: Straw Breathing. Dennis Lewis. Retrieved from https://www.dennislewis.org/practices-exercises/straw-breathing/ 

Busch V, Magerl W, Kern U, Haas J, Hajak G, Eichhammer P. (2012). Citation: Breaths That Work Straw Breathing Guide. Stress Straws. Retrieved from https://strawbreathing.org/wp-content/uploads/dae-uploads/StrawBreathingExercises.pdf

What Is Mindful Breathing?

We are always breathing, yet rarely do we stop and pay attention or notice this vital life force. However, research shows that our lives can be significantly improved through breath work exercises. Implementation of various mindful deep breathing exercises can help manage different types of health-related issues such as depression, anxiety, chronic pain, post-traumatic stress disorder, and more. Training ourselves with breath control can be used in conjunction with other therapies and meditation practices to help provide stress management and anxiety relief without the use of medications or drugs.  The science and evidence of breathing benefits are thousands of years old and have the power to help anyone.

Deep breathing exercises may help aid with:

• chronic pain and worry

• grief, depression, anger and insomnia

• mental and physical illness

• trauma and PTSD

Mindful breathing techniques allow you to be present and conscious throughout your day by focusing on your breath. This plays a key role in improving your mental health and wellbeing. Mindful breathing techniques are used in different forms of therapy like dialectical behavior therapy (DBT) and cognitive-behavioral therapy (CBT). 

Daily stress and anxiety can also have detrimental long term health consequences. When we are stressed, the “fight or flight” response is activated with short and shallow breaths. We can override this reflex with long and slow deep breaths that activate our parasympathetic nervous system. Regular practice of mindful breathing can signal our autonomic brain and stimulate the Vagus nerve to help our body rest and relax. This helps to balance inflammation, stress hormones, heart rate, blood pressure, and other physical conditions. Scientific studies show how mindful breathing creates positive neurocognitive, psychophysiological, biochemical, and respiratory changes. Breathwork exercises usually acts upon the autonomic and central nervous systems, cardiovascular, respiratory, and cardiorespiratory systems.

Benefits of Mindful Breathing

Some of the common benefits of mindful breathing can involve: 

• lower blood pressure and slow heart rate 
• calm, relaxation and joy
• reduced depression, anxiety, and stress levels
• improved immune system 
• improved focus and productivity
• more creativity  
• reduced insomnia and sleep disorders
• relief from tension and pain 
• reduced effects of diabetic symptoms 
• control over emotions 
• overcome fears
• reduce addiction withdrawal from quitting smoking or vaping
• increase lung capacity and strength from issues such as COPD and asthma

Amazing Mindful Breathing Techniques

There are a wide range of natural mindful breathing techniques to boost self-awareness and improve your quality of life. You made have heard of Wim Hof breathing, but there are many more. Some of the most common methods are: 

365 or Rythmic Method – This type of breathing technique involves cardiac coherence (CCT) that uses biofeedback to manage heart rate variability (HRV). In other words, the 365 method helps to manage the time between consecutive heartbeats. Steady and slow breath can stabilize the heartbeat. About 5 minutes of this practice regularly can help people struggling with chronic anxiety, pain, stress, phobias, or other withdrawal symptoms. Breathe in for the same amount you breathe out for 5 minutes daily.

The 4-7-8 Method – This unique breathing technique was introduced by Andrew Weil, a doctor for alternative medicine. This method is useful for people who want to improve their sleep and manage anger. The 4-7-8 is an easy breathing technique where you have to count your breath. This unique mindful breathing technique can be practiced regularly before bedtime to draw the maximum benefits of its effects.

Abdominal Breathing – This is one of the easiest breathing techniques for beginners and is highly effective for those who practice it regularly. It is also known as belly breathing and helps to reduce stress and anxiety significantly. This mindful breathing technique only takes 5 minutes of your day to ensure better overall health in the long run. This is an easy process where you have to inhale deep into your belly in order to inflate the stomach. The abdominal breathing technique improves the supply of oxygen throughout the body and can be beneficial for patients suffering from chronic obstructive pulmonary disease.

Stimulating Breath – This technique is a series of 3 short inhales and exhales through the nose within a minute. It helps to increase alertness and stimulate energy. The method requires regular practice to feel excellent and the time duration for the technique can be increased or adjusted with regular practice.

Mantra and Compassionate Breathing – These are two separate but similar mindful breathing techniques where you can chant mantras, phrases, or words during the breath cycle. This is a great self-care technique that helps to manifest all the positivity that you wish for in life. Every mantra or phrase you chant along with conscious breathing becomes a regular practice to calm the mind, regulate the bodily processes, and improve your overall quality of life. Compassionate breathing helps you practice empathy and love for yourself and others. This can be a therapeutic and healing method of practicing self-love.

Nostril Breathing – There is a wide array of options to choose the perfect nostril breathing technique based on convenience. Some of the common nostril breathing techniques include single nostril breathing, alternate nostril breathing, and psychic breath. These different nostril breathing techniques have different health benefits and can be easily practiced for 5 minutes regularly. It helps to steady the mind and body, become more confident, and self-aware. This can help us spiritually connect to our inner selves and show gratitude and appreciation for all the blessings each breath gives us.

Pranayama – This is an ancient Ayurvedic practice that is also taught as a yoga technique. You have to inhale with the mouth closed and exhale with the nose. This process helps to purify the blood and clear the respiratory system. This increases the oxygen flow to the heart and brain. There are several other pranayama breathing techniques but the cooling technique is a great way to create a cooling sensation through mindful breathing. 

There are also breathing sensory tools that help regulate and control your breathing. The Shift by Komuso Designs and Stress Straws are organic pieces of jewelry that effortlessly slow and extend your exhale. These breathing pendants act as an anchor reminding you to take a deep breath and giving you something to focus on.

These straw breathing necklaces help to prolong and elongate your exhale making mindful breathing exercises easier. Stress Straws are made out of all-natural bamboo providing an environmentally friendly and biodegradable option.

Mindful breathing techniques are easy and free to practice. Many people experience fast and helpful results as soon as they start incorporating better and proper conscious breathing habits into their lives. There doesn’t have to be any expensive equipment and it can be done anywhere. It does not take much time to experience sustainable long-lasting benefits. Mindful breathing helps to enhance your overall wellbeing and helps reduce the risks of several diseases and conditions. There are several options when it comes to different breathing techniques for you to choose. In as little as five deep breaths, you can start experiencing the effective and practical life-changing health benefits. Start living better through mindful breathing today!

References 

n.d. (2021). Citation: Mindful Breathing: Complete Guide (Updated 2021). healing crystals company. Retrieved from https://www.healingcrystalsco.com/blogs/blog/mindful-breathing-complete-guide 

n.d. (n.d.). Citation: TOP 9 Best Breathing Techniques For Meditation and Mindfulness. mala prayer. Retrieved from https://www.malaprayer.com/blogs/news/9-best-breathing-techniques-for-meditation-and-mindfulness 

Telloian, Courtney. (2021, October 4). Citation: All About Mindful Breathing. Psych Central. Retrieved from https://psychcentral.com/health/mindful-breathing

Meditation means different things to different individuals. Some do it to be happy, others to improve their concentration, health, energy level, and peacefulness. In the course, some love it and others struggle with it. No matter which group you fall into, you can definitely get better at meditation with practice and experience its benefits with time.  

People often connect meditation with slow breathing or calming music. In reality, it’s all about engaging your five senses and connecting them to your body, mind, and soul. This theory of meditation sounds great and attractive, but can be somewhat difficult to put into practice. Thus, to make the most out of your meditation sessions, it’s important to make them a staple in your daily schedule. 

What Is 5 Senses Meditation? 

Humans are sensual beings. We have five important sensory organs: ears, eyes, nose, skin, tongue, which connect our ‘self’ with the world outside. Here, 5 senses meditation or sensory meditation refers to a technique that helps us to move beyond our senses to connect with our inner self. 

To make the most out of meditation, it’s essential to observe all our senses. Thus, while you are sitting in a meditation position, ensure that you observe each of your senses such as the way you breathe, your eye movement, the ambience of the surrounding, and so on. Remember, in meditation, when your senses are steady, it becomes easy for your mind and spirit to calm down and experience peace. 

Practicing sensory meditation helps your body to get completely relaxed and your brain to sharpen memories and strengthen intelligence. With regular practice, your senses become clearer, and thus, you can see, think, taste, hear, feel and smell better. 

How 5 Senses are Used in Meditation? 

Sensory meditation is a specialized technique to calm your mind using your five senses. In this mindfulness practice, each of your senses focuses on your environment rather than your thoughts. Here are some of the ways to practice meditation using your five senses. 

• Sight

Sight is one of the most important senses that allow us to perceive things through our eyes. It is important for enabling us to see our surroundings in visible light and helps us to recognize colors. To improve your meditation with the help of this important sense, surround yourself with cool shades. Light shades of blue for example are not only pleasing for your eyes but also create a relaxing atmosphere, appropriate for meditation. Apart from the walls, you can decorate your meditation room with cool-toned pillows, blankets, curtains, and so on. 

You can also focus on pleasing objects like a flower, beautiful picture, and a candle flame while meditating. Ensure you are noticing every little detail around you. After a few minutes, close your eyes and visualize everything you saw as you can. When the image fades, reopen your eyes and do the exercise again. Stop thinking about everything else while practicing this exercise. 

• Hearing 

Hearing is yet another important sense that allows us to communicate with others and the world around us. As our eyes are not suited for the dark, ears can help us learn about the surroundings with ease. To get the most out of meditation, it’s important to have control over this sense as well. For using this sense in meditation, direct your full attention to the sounds of your surroundings such as the ticking of a clock, sound of rain, chirping of birds, and so on. Now, forget about everything else and get absorbed in the sound you are concentrating upon. Remember, every individual is different with their own sets of meditation styles. Some people prefer silence and others calming music while practicing their mindfulness. It’s best to choose the one that suits your needs. 

To practice mindfulness at home, chant “Om” loudly in a quiet room and keep on repeating the sound for a minute or so. The echo that this sound makes will calm your mind. You can also sit tall and place fingers into your ears so that no sound from outside enters your ears. Now, breathe in and out gently. Listen to the sound of your breathing carefully. You will hear the sound of the ocean while breathing. This mindful activity is very impactful in making you calm and relaxed. 

• Taste

Taste is an important sense that aids digestion and helps us distinguish between good and bad food. We can make use of this important sense to experience the benefits of meditation as well. No matter what you are eating, have it slowly so that you can relish its taste completely. While doing so, you can close your eyes to recognize the tastes separately. This practice will not only develop your taste bud but also your level of concentration and satisfaction. 

Before starting your meditation session, you may go for a cup of herbal tea for refreshment. Teas such as chamomile, jasmine, peppermint, and green teas have ample health benefits along with calming properties. 

• Touch 

Touch allows us to detect the temperature of an object along with its form and shape. It is a sense that protects us from burns and freezing. Touch also helps us to detect pain and prevents us from getting hurt or wounded. Touch also plays an important role in meditation. Why? It’s because comfort is the basic necessity for all mindfulness practices. Thus, while practicing meditation, make your space comfortable. To do so, you can make use of textured rugs, blankets, cushions, and pillows that provide you with optimum warmth and reassurance. Remember, when you are uncomfortable with the space, you will experience less benefit from your practice. 

To evolve your sense of touch, try to explore your body movement. Sitting straight on a chair, with your eyes closed, try to rock forward and back, make circles and spirals with your body. After a couple of minutes, sit still and experience the difference. After each mindfulness practice, you can also massage your body parts one by one. Here, make use of your whole body weight into the parts to experience the touch. However, while doing so, stop thinking about all the unnecessary things and concentrate on exploring your body parts.

• Smell 

Smell helps people to distinguish between objects on the basis of their scents. This is a sense that allows you to take the smell of food and determine if it’s safe to eat. Apart from the feature that it helps to distinguish between objects, smell plays an important role in your sense of taste. To make use of this sense to upgrade your meditation, keep your eyes close and try to concentrate on the smell of your surroundings like that of burning incense, flowers, essential oils, and so on. While practicing meditation, light a scented candle or incense for calming your mind. Here, you can make use of oil diffusers or oil burners as well. Scents of jasmine and lavender have calming properties and thus, can reduce emotional stress effectively. 

The above-mentioned sensory meditation techniques are all about pointing our focus towards different senses, such as sight, hearing, taste, touch, and smell. Here, you train your brain that all we need is our senses to do meditation and other mindful practices. And you don’t need to sit quietly and take deep breaths to practice meditation. All you have to do is simply employ your senses as tools to bring awareness to your daily tasks and enjoy experiences.  

Aromatherapy and Meditation

Aromatherapy is a holistic treatment that makes use of natural ingredients like plant extracts to promote health and well-being. This holistic healing method makes use of essential oils to uplift your body, mind, and soul. Considered to be both art and science, aromatherapy improves both your physical and emotional health. 

This holistic treatment functions through the sense of smell using products like diffusers, body oil, incense, essential oil, aromatic spritzers, hot or cold compresses, and so on. With an array of unique healing properties, these products create a synergetic blend that aids mindfulness practices as well. 

Natural, aromatic ingredients have both healing and therapeutic effects. In today’s fast-paced world, when life is becoming more stressful and wrangled, aromatherapy can help you to calm and relax your mind. Thus, experts always suggest meditating with aroma oils due to their curative effect on both body and mind. Meditating next to an aromatic ingredient with the right blends helps you to connect better with your inner self. When you inhale the aroma of these ingredients while focusing on breathing, it helps you to gain clarity along with a sense of inner peace. 

Aromatherapy has an array of benefits and they are- 

• Helps to reduce or manage pain
• Improves quality of sleep
• Reduce mood disorders including stress, anxiety, and agitation
• Effectively treats migraines and other headaches
• Soothes sore joints
• Improves immunity by fighting bacteria, viruses, and fungus
• Helps in digestion
• Relaxes your mind and bring calmness

Incorporate the benefits of aromatherapy in your mindfulness practices to experience the most out of them. Practice this regularly to feel less stressed and build more focus on important life activities. Remember, each of the five senses is important, as it helps you in navigating the surrounding environment in a better way and leading a more peaceful and fulfilled life. 

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How to Hit All 5 Senses During Meditation

Meditation Made Easy: How to Meditate Using the 5 Senses

https://socratic.org/questions/what-are-the-five-senses-why-are-they-important

Meditation Basics: The 5 Senses

A Meditation for Exploring Your Senses

https://food.ndtv.com/health/aromatherapy-and-meditation-how-the-sense-of-smell-can-ease-your-mind-1288159

https://www.healthline.com/health/what-is-aromatherapy#summary