How Breathing Meditation Regulates Our Emotions

How can we feel better when our mind is unsettled? You might think of eating your favorite food or watching a fun movie. However, scientists have discovered one simple method: "breathing meditation."

What is Breathing Meditation?

Breathing meditation is all about focusing on our breath. You simply breathe and feel the air coming in and going out. You might wonder, "What’s so special about that?" But scientists say this simple practice can bring significant changes to our brain.

Scientists' Discovery

Scientists conducted a study to understand how breathing meditation regulates emotions. In this study, healthy adults practiced breathing meditation for two weeks. Then, they underwent fMRI brain scans while viewing disgusting images. They found that during breathing meditation, two critical parts of our brain, the amygdala and the prefrontal cortex, worked together.

Amygdala and Prefrontal Cortex

The amygdala is the part of our brain that activates when we feel fear. The prefrontal cortex is known for handling rational thinking. It plays a crucial role in thinking, planning, and making decisions. When we practice breathing meditation, these two parts connect better, helping us regulate negative emotions like fear more effectively. When the amygdala is activated, the activation level of the prefrontal cortex decreases and vice versa. Fascinating, isn't it?

Effects of Breathing Meditation on Emotions

According to the study, breathing meditation helps us manage negative emotions better. For example, you might feel less scared while watching a horror movie. This is because our mind, or brain, can only focus on one thing at a time. When the amygdala is activated and we feel scared, focusing on our breath through breathing meditation shifts our brain's focus from fear to breathing. As a result, the prefrontal cortex becomes more active, helping our brain manage emotions more effectively.

How to Practice Breathing Meditation

Breathing meditation is very simple. Sit comfortably, close your eyes, and breathe slowly and deeply. Focus on the sensation of the air coming in and going out. Feel the movements of your body. Even practicing this for just 2 minutes a day can bring significant changes. If you find your mind wandering during breathing meditation, that's okay. It's very natural. Just gently bring your focus back to your breath. It's not a test, so just relax and feel at ease.

Conclusion

Just 2 minutes of breathing meditation each day can greatly help in regulating our emotions. Give it a try. Focus on your breath for 2 minutes a day. It's simple yet surprisingly effective. I also try to reflect on my thoughts and calm myself through 2 minutes of breathing meditation every day. Learning more about how our brain works through scientific discoveries helps me use my mind and body better. It's like upgrading myself as if I were software.

Referenced Paper

Doll, A., Hölzel, B. K., Mulej Bratec, S., Boucard, C. C., Xie, X., Wohlschläger, A. M., et al. (2016). "Mindful attention to breath regulates emotions via increased amygdala-prefrontal cortex connectivity"