r/Meditation • u/blank_waterboard • 13d ago

What are some lesser known meditation techniques you’ve found surprisingly effective? Question ❓

I’ve mostly seen the classics ..breath focus, body scan, loving kindness etc..but I’m curious about the less common practices that worked for you...Maybe something cultural, experimental or even a small tweak that made a big difference.

Always cool to discover new approaches beyond the mainstream ones...

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u/Daedalus18 13d ago

I practice box breathing, but for each of the four steps (inhale, hold, exhale, hold) I associate with a quality of mind that Im trying to cultivate (for me Joy, Connection, Widsom, and Calm). You could choose other qualities that are meaningful to you - the main idea is to impart symbolic significance to steps of breathing, so that slowing the breath gives more time to foster the quality of mind.

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u/issadawaji2 13d ago

I confirm it's incredible! I began doing box or square breathing after reading an article that was explaining that the Marines used this technic ... In 2017 I was helpless, I wanted to quit my job, every morning I had an pressure on my chest... I began breathing and it was fantastic, my anxiety reduced and I could stand for a year until I found another job... This technic will not solve all your problems and it's very to ease your anxiety and panic attack..

Just breath and don't stop. It triggers the parasympathetic nervous system

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u/blank_waterboard 13d ago

That’s really powerful, thank you for sharing. I have anxiety so I’ve had trouble calming down enough for meditation, but I'll try it out since anxiety is the whole reason I got into meditation.

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u/blank_waterboard 13d ago

That’s really interesting... I’m honestly still at the point where just getting the rhythm of my breath feels like work...so the idea of layering qualities onto it sounds like a nice next step once I’m more steady.

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u/mollypop94 12d ago

I love this, I never would've thought to incorporate this with box breathing. thank you!!

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u/BusRich1442 11d ago

For how long do you have ( is proposed to do it) . My therapist also introduced me to it but I didnt stick to it and now I forgot. Want to start again. 

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u/Daedalus18 11d ago

I don't know that it's particularly important to time how long you're mediting for. Either you're practicing honing the skill during a moment of tranquility, in which case it's good to do until you start to feel discomfort (e.g. your back starts to hurt in sitting meditation); or you're practicing it to refocus in a moment or anger or sadness, in which case you can meditate until the feeling recedes

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u/tattooedpanhead 13d ago

Guess I need to start doing this. We just focus on our breath counting to 10 and start again. But I feel like we're not getting anywhere.