This is a one-minute breathing meditation that calms you down and connects you to your heart. It is incredibly simple and amazingly effective. It’s Bhastrika Pranayama or Bellows Breath followed by 30 seconds of calm breathing.
The bottom line is when we are stressed the brain overworks. Thoughts become incessant and the circulation and oxygenation to the brain becomes compromised. Without adequate oxygen in the brain we become nervous, anxious, and feel unable to cope. The One Minute Meditation literally pumps oxygen into the brain, delivering quick and effective relief for your stress. By pumping oxygen into your brain you begin to feel from your heart rather than thinking from your mind. You fill your body with hormones that calm you down allowing you to reconnect to your true self.
When you do this meditation you pump lots of oxygen into your brain, you may even get a little dizzy at first. That will go away in a couple of days. That dizziness is not hyperventilation. The dizziness is because you are not accustomed to carrying a lot of oxygen in your brain. When you have a lot of oxygen in your brain your nervous system calms down. Your brain starts thinking “wow I am not going to suffocate”. I don’t have to hold on and worry over every little thing. You stop thinking, you connect to your true self, you engage your brilliance and creativity. It also improves your digestion.
How To Do The One Minute Breathing Meditation
It consists of 30 seconds of fast—but deep—nasal breathing that literally pumps more oxygen into the brain followed by 30 seconds of sitting still with your eyes closed. Do your best to keep your breathing from your diaphragm, keeping your head, neck, shoulders, and chest relatively still while your belly moves in and out.
Set a timer for 1 minute.
Take a deeply strong inhale (TAKE A BREATH) through your nose and (FAST BREATH) out through your nose pulling your stomach in. That is called the bellows breath or Bhastrika
Do Bhastrika breathing for 30 seconds or 30 breaths 1 second per cycle. You can count.
Then sit and breathe normally, relax, be perfectly still, eyes closed, breathe naturally and notice your breath until your timer goes off.
Slowly open your eyes, feel how much calmer you feel, how much more still your mind is. That was just 1 minute.
Here is a video to guide you:
I learned this powerful meditation from Dr. John Douillard. He recommends doing it 10 times a day to connect back to your true self. You can do it when you get into your car before you start driving. Doing it before you eat helps your digestion. Since I sit at my desk for many hours a day, I set a timer to get up every hour and move. I often do Bhastrika when I get up.
It also can be used at the start of any meditation to quiet your mind. When thoughts arise during your meditation do 10-20 seconds of Bhastrika to help your mind calm down.
See how it works for you; it just takes a minute. Notice the changes that occur.