One of the easiest and most scientifically sound meditation techniques and the one that first got me hooked on meditation as a valuable life tool: biofeedback. Biofeedback is the process of becoming aware of various physiological functions by monitoring them so that you can influence, alter, and/or control them. Over time, you can train your sympathetic nervous system to be less reactive to stressors and to recover from them more quickly. Through the practice of biofeedback, you can influence your pulse rate, breath, muscles, brain waves, your perception of pain, and other bodily functions. The goal of biofeedback is to monitor your biosignals so closely that you can adjust and alter them as they are occurring.
TRY IT! Instead of breathing regularly, right now inhale very slowly through your nose to the count of four.
One. Two. Three. Four.
Hold this in to the count of four.
And now exhale through your nostrils to the count of four.
Now hold that out to the count of four.
Continue this process eight more times. This should take you about a minute and a half. I’ll wait.
Most likely you’ve slowed your breathing to less than ten breaths per minute, slowed your pulse by 20 percent, lessened your anxiety in this moment, and reduced the moisture that your skin exudes when you are overexcited or stressed. You are calmer now than you were only two minutes ago.
Learn more about the Secret of BodyMind Meditation in my book the Secrets of Meditation.