Breathwork: A Path to Inner Calm
Have you noticed how sometimes your mind is spinning, with random actions and chaos taking over? In this post, I want to share yogic knowledge and a practical exercise to help you find your way back to a state of clarity and balance.
The yogic tradition emphasizes refining one’s potential primarily through impacting the physical body. Breathwork, or pranayama, is central to this practice, serving as a crucial tool for achieving focus and relaxation. By focusing on the breath, especially exhalation, one can influence the autonomic nervous system—shifting from the sympathetic (stress-related) to the parasympathetic (relaxation-related) state. This transition helps in reducing stress and promoting a sense of calm. Yogis place significant importance on breath control, not just during yoga poses but also through dedicated breathing exercises to attain desired mental and emotional states. Breath is believed to carry life energy, or prana, making pranayama a vital practice in yoga. Inhalation brings life energy into the body, while exhalation removes toxins and carbon dioxide, making space for fresh oxygen.
When I coach clients, I notice that new clients exhibit signs of stress: lowered shoulders, tense jaws, and shallow breathing. Their rapid, shallow breaths indicate high-stress levels, reflecting the fast pace of modern life. This state of constant alertness makes it difficult to access deep insights.
Observing my newborn son’s full, relaxed breaths reminds me of a natural state we lose in the pursuit of career achievements and endless to-do lists. Yoga offers numerous techniques for self-discovery and managing daily emotions. Breathwork serves as a gateway from the hectic external world to a peaceful internal state. Conscious, deep breathing helps transition from the sympathetic to the parasympathetic nervous system, aiding in managing impulsive reactions and fostering desired behaviors. Many clients report that mindful breathing has restored their inner peace, enhanced self-awareness without judgment, improved their interactions, reduced conflicts, and increased their ability to express themselves clearly.
Below is a breathing technique to enhance your breathing capacity, balance the nervous system, and bring you back into a present moment. Practice it daily for lasting benefits and increased calm and centeredness.
Exercise: Full Complete Breath
Find a quiet place to sit comfortably and undisturbed. Ensure you feel safe in your surroundings.
Place one hand on your chest and the other on your abdomen.
Inhale deeply, feeling your abdomen rise first, then your chest.
Pause briefly when your lungs are full.
Exhale, feeling your chest fall first, then your abdomen.
Pause briefly at the end of the exhalation.
This completes one round. Perform 10 more rounds. Close your eyes if you wish.
When finished, sit still for a few moments, simply observing your natural breath.
Regular practice of this exercise, even for a few minutes a day, fosters greater presence, calm, and inner balance.