Lotus Breathing

Lotus breathing is a grounding techique that incorporates breathwork, gentle movement and stretching, along with positive visualization. This gentle exercise is a great mindfulness practice that helps to regulate the nervous system, ground us in the present moment, and help to reduce feelings of stress and tension.

Lotus breathing is particularly calming because of the connection to the lotus flower. The lotus flower has many different meanings across various cultures, however generally it represents elements of rebirth, enlightenment, strength, and resilience. Lotus flowers have their roots deep in the mud of bodies of water, with their stems climbing up to break the surface of the water with their beautiful flowers. Despite growing out of the mud, the lotus flower itself doesn’t have any marks or dirt on it as it blooms. Lotus flowers appear to float on the water, but are connected to a deep network of roots below the water. During it’s blooming cycle, the lotus flower opens and closes each day. From these different elements of this plant, we can see the connections to our own human experiences of rebirth, of breaking through the “mud” of our experiences of trauma and pain, of resiliency in our ability to continue to bloom and be renewed despite it all. 

Lotus breathing can be done seated directly on the ground, seated in a chair, or standing up – this makes lotus breathing a great exercise for folks no matter what level of mobility you have. In whichever position you prefer, start with your hands together in the centre of your chest, with your palms facing inward towards one another. As you begin to breath, slowly at your own pace lift your arms up in the air above you, keeping your palms togther as you do so. This movement represents the lotus flower rising from the mud through the water. After this, while still taking deep breaths, open your arms to mimic the blooming of the lotus flower, gently floating your arms down to come to rest on your knees or at your side. Much like the blooming cycle of the lotus, from here return back to the start position.

Lotus breathing can be done in silence, or can be done alongside peaceful music or guided meditations. Use the visual of the lotus flower to help keep your mind focused on your body movements and on your breathing.