Since the Latin root of the word Spirit, spiritus, means breath, it’s only fitting to include breath work in our exploration of spiritual practices. Breath is considered the outward manifestation of prana, or Chi as referred to by the Chinese, the vital force or energy, that is everywhere and in everything, including us. This energy is everywhere, waiting for us to open ourselves and become channels for it.
Belly breathing
Some of the most relaxing and effective breath work is yogic breathing or Pranayama which means controlled breathing. In yoga we use abdominal breathing. It helps to lie on the floor on your back with knees bent and feet hips distance apart. Place a thin paperback book, carpet square, or small folded towel under your head to bring your neck in line with your spine. Hands can either be relaxed by your side or placed, palms down on your belly. Breathe in and out of your nose. Feel your tummy rise with each inhale and contract with each exhale. Breathes should be slow and deep, with equal inhalations and exhalations. It can help to count or use a mantra while doing this. Inhale 1, 2, 3, 4. Exhale 1, 2, 3, 4. Inhale 1, 2, 3, 4. Exhale 1, 2, 3, 4.
Or, alternating with the inhale and exhale, “I am calm. All is well. I am calm. All is well.”
Many of us have been programmed to stuck in our guts or hold in our
tummies, so abdominal breathing requires retraining. If you find you have trouble coordinating inhales with abdominal expansion it may help to lie on your stomach. Stretch out on your tummy with your arms relaxed by your sides and your head turned to one side, relax, and let yourself fall into deep breathing. You’ll probably find that you naturally fall into a rhythm of abdominal breathing.
Three-Part breathing
As you inhale, feel the breath enter and expand your abdomen. Then feel it rise to fill the lower lobes of the lungs and the center of the chest. Finally, lift the collarbones or clavicle, to bring air into the upper part of the chest. With the inhale, visualize lengthening your spine and opening your chest. Feel that you are moving up and out, literally expanding. Reverse the process with your exhalation, lowering your collarbones to empty air first from the upper part of the lungs. Continue working downwards, expelling air from your middle lungs. Lastly pull the diaphragm inward and upward get rid of the last bit of air. With each exhalation, take the opportunity to re-anchor and draw your energy inward to your center.
Deep Breathing
As you become more adept with abdominal breathing, you may find that you can comfortably lengthen the inhalations and exhalations. Work toward this on a gradual basis, adding an extra count every week or so. It’s worth making progress here. Deep breathing cleanses and nourishes the body, bringing in vital oxygen and expelling toxins. When you reach the point when you take no more than eight breaths per minute, you optimize the function of the pituitary gland which increases your intuitive abilities. A further decrease to four breaths or less per minute activates the pineal gland and will quickly bring you into a meditative state.
While you are counting, another aspect to play with is holding your breath slightly before exhaling, perhaps to the count of two in the beginning.
The Kundalini tradition of yoga offers a variety of breathing techniques including Breath of Fire and Alternate and Circular Nostril Breathing.
Breath of Fire or Kapalabhati—translates to “skull brightening” or “skull luster.” This is a type of cleansing breath which stimulates and warms the body up. The increased oxygen that it delivers is energizing but may at first make you feel lightheaded. Sit in a comfortable position with an upright spine. You may sit with legs crossed in what’s called Easy pose, assume the pretzel-like Lotus position or sit back on your heels in Rock pose if these positions are don’t make your knees protest. Sitting on a pillow can take pressure off of the knees in Rock pose and can help you maintain proper spinal alignment. Begin Breath of Fire by making quick inhales and exhales through your nose—two to three breaths per second. Make your exhales sharper than the inhale by forcefully pulling in your navel towards your spine. Continue for a minute or two. You may want to set a timer or have a clock within view, because this will seem quite long at first. Breath of Fire can also be done while holding yoga postures to intensify the benefit of the poses.
Alternate nostril breathing is another breathing technique that’s both calming and energizing. Breathing through the left nostril is cooling to the body and imparts a feeling of relaxation. Breathing through the right nostril is energizing and warming. You can regulate your body’s thermostat by breathing deeply for a minute or two through either nostril. I notice that if I wake up in the morning and my left nostril is blocked or stuffed up that I have lots of energy and ideas flowing. If my right nostril is blocked, I feel tired and don’t feel like bounding out of bed.
First, practice breathing in and out of only your left nostril. Close off the right nostril with slight pressure from your thumb. After a minute or two, switch so that you breathe out of your right nostril while closing off your left. Then move to circular breathing in which you breathe in through one nostril—beginning with your left, and exhale through the other—your right for starters. Continue for a minute or two and then reverse the circuit, breathing into the right nostril and out of the left.
Yawning
Yawning is one breathing practice that only takes a few seconds, can be done anywhere, anytime to releases tension and bring in a healthy supply of oxygen. Try it the next time you are in a stressful situation—a traffic jam, an impossible long line, or a difficult meeting. Yawns are known to be contagious, so you may even be able to use this technique to change the energy in a tense group situation.