This is a guide on deep breathing and meditation.

I believe meditation is useful for achieving a heightened mental state, which can help us to feel better and detach emotionally from our symptoms.

Breath:

Using only your nose, breathe in for 5 seconds and out for 5 seconds (full seconds, not quick ones). Breathing through your nose is much preferred as it's healthier and mouth breathing is linked to diseases.

Make sure you breathe to your belly and not your chest. You can practice by putting a hand on your belly while breathing to make sure you can feel your belly rise and fall.

This breathing is optimal for health according to a book called Breath: The New Science of a Lost Art by James Nestor

Meditation:

Simply breathe as above with your eyes closed in a position that allows you to relax. For beginners you can lay down on a mat on the floor in Shavasana Pose, i.e. flat on your back (don't use your bed because this increases the likelihood of falling asleep). Those who are more advanced can sit in a crossed legs position on a mat or cushion.

Another option is walking meditation, where you walk in a calm environment while focusing on your breathing.

In meditation, the hardest part is the first 5 minutes. After that time, you start to connect to a higher state --when you feel yourself starting to go there, focus on it and direct your breath towards that state

If you have never meditated before, start with a short meditation (like 5 minutes or even less). As you become more experienced, you can then increase the time to your liking. I personally enjoy short 10-15 minutes meditations -- I find them very refreshing and they put me in a better mindset for a while after the session.

It's best to meditate consistently to maintain a relaxed state. If you stop meditating for a while, you can become disconnected from that calm state and start experiencing more emotional volatility again.

Edited October 6Oct 6 by Lighty

On 4/28/2026 at 3:37 PM, Lighty said:

This breathing is optimal for health according to a book called Breath.

Hi :),

does this refer to James Nestors book?I heard about the book a few years ago. Thought about getting it.

Have you read it? Can you recommend it?

1 hour ago, Glimmery said:

does this refer to James Nestors book?I

Yes it does.

1 hour ago, Glimmery said:

Have you read it? Can you recommend it?

I haven't read it but I heard it's good. You don't need to read it to meditate, but if you are a book reader and want to read it then go ahead.

Reformatted, credit to @SarahMc for helping me out !