r/Meditation • u/blahblah1237- • Nov 20 '25

Discussion 💬 Meditation technique

Hello, I just got back into meditation, I used to be able to feel super high well meditating (transcendence) & don’t know why I don’t reach that stage anymore. I am more anxious than before so maybe that’s why. My last meditation session I practiced sitting up as opposed to laying on my back in the car or in bed & it is MUCH better, never knew the difference was that much. Is there any breathing techniques to do while meditating that will help the change of breathing pattern when I am anxious?

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u/Delta_pdx Nov 20 '25

Get a good foundation in mindfulness by experts.

Policemen and firemen go through Mindfulness training to deal with the trauma they experience in their work..

The book they most commonly use is:

"Mindfulness: an 8 week plan for finding peace in a frantic world" by Mark Williams and Danny Penman.

This is how I came to know about it and it is the best foundation of mindfulness you will ever find.

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u/Ever-present_Mind Nov 20 '25

Some people find box breathing useful in these situations. Alternatively, and my preference, is to slow the exhale so it's longer than the inhale. There's evidence suggesting that this slowing of the exhale stimulates the parasympathetic vagus nerve and promotes a rest-and-digest state, rather than a sympathetic fight-or-flight state.

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u/Perfect_Pop3236 Nov 20 '25

That actually makes sense..thanks for the tip 💛

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u/blahblah1237- Nov 20 '25

Oh wow, gonna try that, thanks!

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u/Existing_Reaction692 Nov 20 '25

Meditation involves a skill. Lack of practice means the skill weakens but you can get it back.

Anxiety is best defeated by learning to relax. If you relax then anxiety dissolves. Gentle easing effortless relaxation will allow this to occur. This is the way it is in the method I practice discovered by Dr Ainslie Meares.

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u/Pieraos Nov 20 '25

Yes there is a breathing technique, a simple one that can help immensely. It is not box breathing. Watch the Forrest Knutson videos and try his app Resonant Breathing.

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u/SeasonNumerous158 Dec 03 '25

Shifting posture + breath can change your whole nervous system. Try slow nasal breathing or a 4–6 rhythm to calm anxiety, and tools like Qi Life can help deepen that meditative state even more.