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  Breathing & Breathing Techniques - Prana Yama

 
What lives as the first thing in front of our nose? It is our breath.
 

Take a deep breath....hold it for a while.... then slowly exhale...
How did that feel? .... Were you able to sense the small changes happening in your body?
 
We live as we breathe.
 
We live as  we breathe as we live
How many times do you normally breathe per minute while sitting?

I invite you to sit still for a while and then count.
 
A normal breathing rate is about 12 breaths per minute. If you count over 16 breaths per minute, you are likely stressed.
 
We breathe as we live.

Without actively meditating, a 'professional' meditator typically has a much slower spontaneous breathing rate during both sitting and activities. In meditation, an experienced meditator's breathing can slow down to as few as one breath per minute, and occasionally it may even stop for a short while.

Breath Between Prana and Yama
Our life journey began with an inhale and it ends with our last exhale.

The word 'breath' is linguistically connected to 'spirit'. We speak of the life spirit and use expressions like 'he expired' in reference to death.

Indian yogis are renovned to be able to stop their breathing and even their heartbeat for so long periods that it defies western medical science.

Dr. Kothari and colleagues described an experiment in the American Heart Journal 86 (1973): 282-284. Under controlled conditions, a yogi allowed himself to be buried for 8 days while connected to an ECG machine in a nearby laboratory. The breath stopped and then the heart rate dropped to 50/min and subsequently showed asystole (flat ECG), indicating a cessation of heart activity. They were naturally convinced that the subject had died (the ECG showed no signs of manipulation or electrical interference from the yogi). To their surprise, the ECG machine began to show activity after 7 days, about half an hour before the yogi was to be unearthed. They found the yogi sitting unaffected in a lotus position after a brief period of stuporous (deeply "unconscious") state.


The Indians term breathing techniques as Prana-Yama. Prana means life-force. Yama means death. According to ancient Indian wisdom, we fill ourselves with new life, Prana, each time we inhale. Similarly, we surrender to Yama, the god of death, each time we exhale.

We live and die with each breath.

Breathing Between Soul and Body
Breath is the soul's link to the body. The English word for spirit, 'spirit', comes from the Latin 'spirare', meaning to breathe. The connection between breath and spirit is also evident in my language Danish, where the word spirit translates into 'ånd' and breathing into 'ånde'. In breath, the intangible living soul is breathed into the body's clay.

We transition from body to spirit with each breath.

THE WESTERN INFLUENCER WITH THE EASTERN BREATH
In the West, it has long been understood that our breathing reflects our inner emotional state and level of physical activity, much like a cart follows a horse.
 
Our cultural heritage has also recognized that every mental state and physical activity has a characteristic breathing pattern. We know that each activity, whether walking, engaging in sex, feeling joy, or experiencing anger, is accompanied by its own unique breath signature. For instance, when we are stressed, our breath becomes short and quick.

 
Retrocausal Breathing
In India, breathing evolved into an advanced science with traditions dating back to the Vedas, Upanishads, and Patanjali's Yoga Sutras. This rich field of inner exploration led Indian breathing philosophy to discover and explore the possibilities of influencing our mental and physical states through controlled breathing. In the West, this retrocausal concept has long been considered somewhat controversial. Our understanding of breathing was limited to advising a stressed person to take a few deep breaths. However, in recent years, the modern world has embraced a wealth of Eastern wisdom, particularly regarding breathing techniques. We've now come to understand that the mechanisms of breathing can indeed influence our mental and physical states. The health benefits of these the ancient Indian techniques are by now scientifically well-documented and recognized.

Influencer Spirituality 
Consequently, a surge of YouTube videos on various breathing methods has made this valuable knowledge accessible to a much larger audience. However, as frequently noted on this site, there is a tendency in the West to quantify and commodify everything spiritual. Cultural information invariably changes during adaptation, which is a necessary and valuable process. Yet, in this translation, the ever-active Western mind has also tended to "body-build" spirituality. As a result, both breathing and yoga have become performative in their Western constructions.
 
Modern Misalignment with Subtle Practices
In the human-doing mindset of the West, these breathing exercises have become very loud. YouTube is full of wheezing and pumping sounds of heavy breathers with muscular fitness bodies. A new breed of iron men have replaced the more soft propagators of Indian wisdom from the 60'ties onwards. No longer are hippies taking the missionary lead; instead, scientist fitness archetypes like Huberman are at the forefront. In the context of breathing this new performative influencer archetype tend to overlook subtle and gentle breathing, known in ancient Indian practice as Sūksma Vrtti Prānāyāma. Here, the principle is: do less, achieve more. The very mechanisms of social media contradict this aspect of breathing and meditation in general. If you are not loud and strong, you are not heard. Loudness and likes follow each other. Noisy people like Andrew Tate and Wim Hof are kings on social media. Subtle breathing practices resist easy quantification and performativity, which are key drivers of social media content. This resistance highlights the challenge of promoting such practices in a medium that rewards the opposite.

In Huberman's lab, everything becomes 'hubermanified' into 'protocols.' While I find this approach somewhat amusing, I also respect Huberman. He, and many others like him, plays an important role in the spiritual revitalization of thousands of young people. However, the human soul at its core resists being quantified into protocols. I am sorry...
 
Quantification vs. Organic Variability
Performative social media breathers often count breaths and seconds as if we were all machines. This approach is understandable because the Western human-doing mindset struggles to grasp what evolved in the Eastern human-being mindset. The influencer's reconstruction of breath not only overlooks subtle breathing but also the importance of organic breathing. Like our heartbeat, sleep cycles, and digestion, our breath does not align with a metronome. There are always important micro-fluctuations in biologically determined mechanisms. Even our seasons, as we all know, fluctuate.
 
When practicing breath-work—a term certainly not of Indian origin—we must be vigilant and humble enough not to overwrite or ignore these subtle fluctuations. By quantifying the breath and making it 'work,' the ego overrides the important flux-aspect of natural, organic, and playful breathing.

With all due respect to Wim Hof and other Western pioneers who have translated Eastern breathing techniques into Western practices, these adaptations often become vulgar and gross. While active and deep breathing offers a treasure trove of benefits, the advantages of subtle, organic breathing are frequently overlooked. This neglect extends to many other subtle aspects of meditation.
 
I am not on a mission to glorify the oriental past but simply to point out what gets lost in translation. This 'twisting' or creative reconstruction of cultural information when it passes from one culture to another is not limited to the phenomena of spirituality. It is, in fact, a natural law encompassing all cultural exchange and appropriation. Just as our bodies consist of appropriated, modified, and reused genetics reaching back to the Precambrian cellular soup, cultures have evolved through a complex 'bitches brew' that has been simmering since the arrival of the first human tribes.
 
In summary, I definitely recommend harvesting valuable information from your smartphone as long as you always check out and customize it in your own inner living laboratory. Only you and you alone know how to surf your breath as an organic entity.
  
The History of the Heavy Breathing Hippies
The western worship of heavy breathing actually began way before the time of social media. Let me give you an example from my life. Once in the late '70s, I was deeply absorbed in quiet meditation, primarily Transcendental Meditation. Often, without being particularly focused on the breathing aspect of deep meditation, my breath would almost go 'extinct' by itself. During this silent and blissfull period, I attended a party where an attractive girl was sitting next to me. We synced very well in conversation until she suddenly drew me closer in a moment of confidence and said, "You know what? You are a very sexually repressed person. Your breathing is almost not there. You are blocked and holding yourself back. You should learn to breathe more deeply and loudly." I was baffled. This information was new to me and marked my first encounter with the new wave of heavy breathing as a crusade to the promised land of bodily freedom. (After this humiliating incident, I very quickly adapted and became a heavy mouth breather myself.)
  
The focus on gross breathing began in the 1960s with the hippies' importation of Eastern spiritual techniques, aimed at revitalizing a youth stifled by generations of repressed sexuality, as described by the Freudian school. The fight against this repression, which had become an obstacle to creative and inventive societal development, found new life in the sexual revolution of the 1960s. This demonstrates how unpredictable cultural influences can be in different settings. Ironically, India, a country marked by repression from sex to caste, inadvertently fueled the sexual revolution in the West.
   
In this context, I can't help but mention Peter Sellers' brilliant movie, The Party from 1968.
  
Wilhelm Reich, a student of Freud, was an intellectual pioneer in fusing breathwork with the deconstruction of sexual bodily blocks. Later, Osho's genius and revolutionary fusion of Western psychology and Eastern mysticism had a significant impact on the Western world. His teachings influenced many intellectuals and artists, extending beyond his often sectarian movement. One could argue that Osho's teachings have permeated mainstream culture, advocated now by people who might not even know his name. Similarly, the psychedelic movement of the 1960s has seen a resurgence, with former psychedelic hippies, now themselves in their 60s, holding positions of power as academics and scientists at prestigious institutions like Johns Hopkins and other leading research centers.

THE MANY WAYS OF BREATH
Now I invite you to take repeated breaths through your mouth. You might experiment by mimicking the breath you have when sexually aroused. After some time, close your eyes and become aware on a sensory level of what is happening inside your body. Let me offer some broad generalizations for you to modify by testing in your own inner breathing laboratory.
 
The 'Animal' Mouth Breath
Mouth breathing allows for a greater intake of air, naturally leading to deeper and more frequent breaths. This can activate the sympathetic nervous system, bringing you into contact with the more 'animalistic' operative systems within your body. Figuratively, the term "mouth breather" is used derogatorily to describe someone perceived as unintelligent or uncultured, playing on the stereotype that mouth breathers are less evolved or less aware of social norms. However, in the context of connecting with our animalistic, evolutionary origins, mouth breathing serves as a tool for this purpose. A mouth breath perceptively reaches further into the archaic body than nasal breathing, activating our limbic, mammalian feeling brain.

Mouth breathing during intense physical activities, including sexual arousal, is quite common and normal. Sexual arousal activates the sympathetic nervous system, preparing the body for intense physical activity. This response, akin to "fight or flight" can result in mouth breathing, as the body prioritizes rapid oxygen intake.

With active and heavy mouth breathing, we become aware of gross and intense sensory signals from the inner body. It's important to note that heavy breathing, in any form, lowers both the intensity and quality of conscious awareness. This reduced awareness is offset by the stronger sensory signals from the body. Consequently, when we are in the grip of intense emotions like anger, this drop in conscious awareness prevents us from recognizing that we have regressed into a more 'primitive' state. In moments of anger, we are often filled with blind self-justification and self-righteousness, which we can only see through once those feelings have passed.
 
To translate this knowledge into a spiritual practice, it is useful to create time-restricted safe spaces for wild, chaotic mouth breathing. This breaks down our normal defense systems of repression. After such a mouth-breath session, suddenly stop and retain the breath and body, becoming frozen like a statue. Higher quality awareness will now return to the scene of chaos and softly implement its pranic healing order in bodily levels it would not normally access.
 
There are several therapeutic and spiritual traditions that use techniques involving deep, continuous mouth breathing, often interspersed with periods of retention and stillness. The following examples illustrate how ancient Eastern and shamanistic traditions began to 'reincarnate' in Western practices from the 1970s onwards.

Pranayama (Yogic Breathing)
Pranayama encompasses various breathing techniques used to regulate energy (prana) in the body. Techniques such as Kapalabhati (rapid, forceful exhalations) and Bhastrika (bellows breath) involve intense breathing patterns that can activate the sympathetic nervous system and bring awareness to deeper bodily sensations. These practices are often followed by periods of stillness and breath retention to cultivate higher states of awareness and inner peace. While some pranayama techniques can involve mouth breathing, traditional practice often emphasizes nasal breathing.

Tummo Breathing
A Tibetan Buddhist practice, Tummo (inner fire) breathing is used by monks to generate heat and energy within the body. It involves deep, forceful breathing combined with visualization and breath retention. This practice aims to awaken dormant energy and promote spiritual growth. Mouth breathing is often used in Tummo practices to generate the required heat and energy.

Shamanic Breathing
Shamanic traditions from various indigenous cultures use breath as a tool for journeying into altered states of consciousness. Techniques can vary, but often involve rhythmic or forceful breathing to induce trance states. These practices aim to connect individuals with spiritual realms, inner guides, or deeper aspects of their psyche. Mouth breathing is commonly used to achieve these altered states.

Rebirthing Breathwork
Developed by Leonard Orr in the early 1970s, Rebirthing Breathwork involves a continuous, conscious breathing pattern that releases suppressed emotions and traumas. This practice can bring about intense emotional and physical experiences, followed by moments of deep stillness and clarity. Rebirthing Breathwork predominantly uses mouth breathing.

Holotropic Breathwork
Developed by Stanislav Grof and Christina Grof in the mid-1970s, Holotropic Breathwork involves deep, rapid breathing combined with evocative music and focused bodywork to induce altered states of consciousness. The technique aims to access deeper parts of the psyche and promote healing and self-discovery. Participants often experience intense emotions and physical sensations. Mouth breathing is typically used in this practice.

Dynamic Meditation
Developed by Osho in the 80'ties, Dynamic Meditation is a multi-stage practice that includes chaotic breathing, cathartic movement, stillness, and celebration. The initial phase involves intense, rapid breathing to disrupt habitual patterns and release repressed emotions, followed by periods of movement and stillness to integrate the experience. Mouth breathing is commonly used during the intense breathing phase.

Wim Hof Method
Developed by Wim Hof in the 90'ties, this method combines specific breathing techniques, cold exposure, and meditation. The breathing component involves deep, rhythmic inhalations and exhalations followed by breath retention. This method stimulates the sympathetic nervous system and can lead to heightened physical and mental states, followed by deep relaxation and recovery. Mouth breathing is a key aspect of the breathing techniques used.

The Youtube Age
From the year 2000 onwards, various influencer-led breathwork practices have reached a larger audience than ever before. This social media wave of breathing is no longer focused on themes of repression and sexual freedom but has instead become a tool for personal wellness and life extension.

Interestingly, breathwork has also become a safe space for sporty, masculine men to treat their bodies as temples for longevity. While this is a generalization, it holds some truth: women tend to dominate the yoga scene, whereas men have increasingly embraced breathing practices.
 
In summary, there is nothing inherently wrong with these social and fleeting constructions. There is no golden past from which we have fallen. However, in every creative reconstruction of older cultural forms, there will always be some gains and some losses.
 
The 'Spiritual' Nasal Breath

Now breathe in simple awareness through your nose with closed eyes.

Return to the text after about 5 minutes.

Were you able to feel the energy-differences between mouth and nasal breathing?

Nasal breathing naturally imposes anatomical restrictions on our breath, limiting the amount of air that can circulate compared to mouth breathing. This makes nasal breathing suitable for situations where less oxygen is required, slowing down the breathing rate and depth. Hence, nasal breathing seems to be the natural mode developed for quieter activities. Additionally, it offers numerous biological benefits, such as improved defense against airborne infections. While I won't delve into those aspects here, I want to focus on the following:

When you breathe subtly through your nose, you become more 'spiritual' and more consciously aware.

Nasal breathing is in meditation a gateway that transforms the experience of our inner sensory world, making it softer and more refined. As the breathing and mind quiet down, we become more aware of subtle realms of sensations. In this state, awareness intensifies while the sensed signals become more delicate. Only a very quiet mind-breath can follow the waves of sensation down to the primordial ground of sensory micro-life. These practices serve as gateways, enabling us to follow increasingly subtle sensations in the interoceptive body-mind.

 

As mentioned, different mind and body states each have their unique breath signatures. It's self-evident that we mouth breathe harder during physical activity and excitement. At the opposite end of the spectrum, a slow, minimal nasal breath indicates a calm body and mind.
 
Within this context, imagine how many breathing techniques we can explore across this spectrum. We can do fast, slow, shallow, and deep breathing with nasal or mouth breathing in any combination. The ancient Indian traditions are full of such variations.

While subtle breathing is an integral part of a meditative life, it is, as mentioned earlier, not heavily technical and tends to get overlooked in the wave of dopamine-addictive scrolling and trolling. Always remember to stay mindful of your quiet nasal breath. Ideally it should be present in 90% of your life.
 
The Three Breathing Modes
Now try breathing as fast as you can for a little while. Did you notice that the faster you breathe, the more the belly gets involved in the process?
 
Breathing primarily involves two muscle groups: the diaphragm and the muscles around the ribs. The lungs function like bellows. During exhalation, the diaphragm pushes upward while the ribs move inward. During inhalation, the ribs expand while the diaphragm moves downward. This interaction allows for different breathing patterns.

Diaphragmatic Breathing:
Normal breathing, called diaphragmatic breathing, centers on the solar plexus, where the diaphragm and the lower, more flexible ribs work together for maximum air intake with minimal effort. Singers and actors consciously work on optimal diaphragmatic breathing for the greatest lung compression and voice support.

Lung Breathing:
Lung breathing occurs when the diaphragm is not involved, leaving the work to the ribs. This method is not ideal for the body's oxygen needs because the higher the ribs are placed on the spine, the stiffer and less flexible they are. Only the lower ribs have the necessary flexibility for optimal lung function. Lung breathing is not deep and often compensates for the lack of air intake with a higher breathing rate.

Lung Breathing and Stress:
Lung breathing is usually a sign of stress or emotional blockage. Since deep breathing from the diaphragm and abdomen connects us with our emotions, an emotionally overloaded person avoids deep breathing to avoid feeling these energies. This is one reason stressed people have a high breathing rate.

Lung Breathing as a Technique:
Lung breathing, often referred to as chest or thoracic breathing, is, however, also practiced in various spiritual and meditative traditions to help individuals connect with higher spiritual feelings and states of consciousness.

One of these yogic practizes is Anahata Chakra Breathing. In yoga, the Anahata (heart) chakra is associated with love, compassion, and higher spiritual consciousness. Breathing practices that focus on expanding the upper chest and lungs are often used to activate this chakra. Techniques like Ujjayi Pranayama (Victorious Breath) involve deep, controlled chest breathing, which helps to open the heart chakra and connect with higher spiritual emotions and states.
 
Abdominal Breathing:
In abdominal breathing, the ribs take a break, and all the work is left to the diaphragm. This type of breathing highly affects the sensitive abdominal region.
Although not optimal for oxygen intake, abdominal breathing is used in specific breathing techniques. The diaphragm can move up and down faster than the ribs. In its solo run, free from the ribs' inertia, it can achieve the fastest breathing rate. 240 breaths per minute are not uncommon in yogic abdominal breathing techniques!

Abdominal breathing activates the most 'primitive' feelings and energies in the body's dark inner spaces, partly because the diaphragm indirectly massages the abdomen, activating its sensitive inner sensory apparatus. Abdominal breathing techniques have clear therapeutic benefits, helping us contact repressed feelings hidden in the body.

Combining the Three Breathing Modes with Mouth and Nose Breathing
At this point, we can sense the many ways to breathe. It is impossible to cover them all here. I recommend experimenting with all three breathing modes with both open and closed mouths. Only your inner body laboratory can verify whether the pointers given here on Meditation.dk are true for you

 

BREATHING BETWEEN WILL AND NON-WILL
Allow me to repeat a simple insight like a mantra: We spontaneously breathe in distinctive patterns throughout life, experiencing well-being, joy, love, sexual excitement, calmness, anger, fear, and a vast array of other emotions.

To consciously 'aware' these signatures is meditation.

To consciously influence and even rewrite these signatures is also meditation.

Most biological processes in our body are beyond the control of our conscious will. They are mainly governed by our autonomic nervous system. If we examine how much control we truly have over our bodies, the surprising answer is that we control only a tiny part of what we define as our lives. Breath, in the context of free will, is particularly interesting because we can breathe willfully but can also leave it to the control of the autonomic nervous system. Breathing contains a hidden door leading to layers of human existence that otherwise function without our will, such as the heartbeat. It is primarily through breathing techniques that Indian and Tibetan yogis have been able to control and subordinate processes that normally fall under the domain of the autonomic nervous system.
 
Non-Willed observation of the Breath
Now I invite you for another litte experiment. One of the best places to initiate the journey toward inner and outer cosmic alignment is by being aware of your breathing. Buddhists have used passive breath-observation as an initial foundational anchor in what they term vipassana. A more popularized version of this practize is known as mindfullness.
 
This time, do not deliberately change your breath by breathing deeper or holding it. Simply place your attention on your breath. Close your eyes with inner awareness while doing this, then come back.

Here is a little clarification of what is meant by keeping a simple attention on the breath. Is this act of keeping attention on the breath not a willed act? Indeed it is, and we will soon explore that phenomenon.  While many meditative practices aim for a state of passive awareness, the initial act of directing attention, even in the most minimal way, inherently involves some level of intentionality or will. Here, we will look at the various degrees of will involved in the process of breathing.

There is a natural tendency for awareness to follow the prana, the energy stream or energy blockage in the body. The least willed awareness of the breath allows awareness to follow whatever sensations arise in whatever place in the inner body from the observed breath. These sensations might even occur outside the area of the lungs, such as in the head or feet.

If you involve a little more will in the process of observing the breath, you can choose to keep your attention on the airflow in and out of your nostrils. This method follows the principle that where the attention goes, the prana flows. Within this method, it also makes sense to be aware of the parts of the body most affected by the breathing process, such as the chest, lungs, diaphragm, or belly area.
 
The Gem that was Hidden in the Obvious
Here, hidden in the obvious, lies a tremendous realization with widespread implications and consequences for our lives. This open secret is mentioned several times on this site, but it bears special emphasis here because nowhere does it reveal itself more clearly than in our breath.

What follows might be the single most important realization in meditation. You might have accidentally stumbled upon this tiny yet profoundly significant fact while observing your breath at any given time, even outside a meditative context. Are you ready for this seemingly banal discovery? Here it comes:
 
It is not possible to be aware of the breath without changing it.
 
On top of that revelation comes another even greater but still almost hidden insight:
 
It is not possible to be aware of anything without changing it.
 
The moment we become aware of anything, whether in the body or in our surroundings, it begins to micro-morph in non-cognitive but intelligent ways beyond our control. Nothing remains the same when bathed in awareness, not even a memory. Pure awareness is the highest gift we don't know we possess, like the folkloric Indian beggar who sat his whole life on a gold treasure buried just an inch beneath him.
 
The 'Chaotic' Pranic Intelligence
We are used to breathing almost unconsciously. The very moment we begin to consciously observe it, we create a kind of micro-chaos and fluctuations in our breath. Now it is time for me to vouch for what I have experienced in my nearly five decades of daily meditation, alongside countless other meditators reaching back to ancient Eastern times:
 
This 'chaos' is actually a higher form of healing order manifesting itself.
 
There is an old Indian saying, often repated on this site. It says:

Where the attention goes, the prana flows.

The autonome fluctuations that follow an aware breath are tremendeously intelligent. They are essentially the first herald of the only form of intelligence capable of leading us out of the maze of ego-suffering. Like the case with slime mould, this intelligence is fundamentally different from the way our human cognitive intellect works. In aware breathing, an 'innerstanding' as opposed to 'understanding', manifests by itself. This more sensed than seen autonomous life-force bypasses the word-based understanding we normally worship as a substitute god for the one science and Nietzsche killed.

The anti-entrophic order-creating healing power of this super-intelligent micro-flux life-force is directly proportional to the quality and intensity of our conscious awareness. Vigilant breath-observance in whatever technical form it takes, is a marvellous gateway into the mysterious realms of our inner body.
 
Do you want to change yourself and the course of life for the changed 'you'?
Just observe the breath inside you in innocent 'aha' awareness and see for yourself what happens.
 
The Most Important Aspect of all Breathing Techniques
Such a simple act ... Just observe your breath...
 
Here, there is nothing to understand, nothing to sell, nothing to brag about on YouTube. No grand debates on duality versus non-duality. No lengthy and lofty Buddhist-Hindu discussions about soul versus non-soul. I would dare to claim that this very act of innocent observing in itself is the most important aspect of all breathing techniques. Attention is the magic power that breathes life into them.

Just sense—and feel like a fool.
     
THE INTERFERING EGO
Observing the breath and body can, however, be unsettling. For the ego, surrendering to the subtle workings of this uncontrollable, awareness-triggered intuitive system of prana can be challenging and even instigate fear. It is incredibly difficult for us to observe anything without the ego interfering.
    
'Unfortunately' this puts another layer in between the oberserver and the observed. When our breath changes as we become aware of it, this is not only due to the natural non-cognitive intelligence embedded in awareness but also due to our ancient drive to manipulate everything we observe. This ego-driven layer prevents the natural life-force magic to take place in the unmediated 'awared' meeting of oberserver and observed.
  
Consider how difficult it is to let our face be natural when we know we are about to be photographed. The performative ego takes over, and in most cases, our faces lose the natural beauty they possess when we are unaware. Metaphorically, one could say that a camera can only "steal" a soul from a face that is not on guard, a face that is not aware of being observed. The same happens with our breath—it becomes distorted like a performative face published on social media. Everything the ego touches becomes unnatural, and this phenomenon becomes very obvious in 'awared' breathing.

In summary, we must recognize that we cannot observe anything without triggering two conflicting mechanisms simultaneously: one of autonomous, intelligent micro-morphing prana and one of ego interference.
 
However, the ego is not to blame. It has served us evolutionarily well, enabling us to survive. We have become cunning survivors, cheating death for a day or two more than other mammals. In this trade-off, we sold beauty and happiness to purchase survival. This resilience has allowed the ego's pervasive influence on our natural states of being. We became resilient survivors, and that is why we are still here running the show on this planet. We should actually be thankful for our ego. This entity placed us on the throne of the food chain. In the respectful recognition of the trade-off the ego made possible lies gold to harvest.
 
 
A NEW PATH - The Dialectic Dance between Control and Surrender
Since ancient times, the ego has been the antagonist in the theater of spiritual dramas, leading us to war against everything it cannot control. Here lies a Catch-22: the most difficult thing for the ego to control is itself. Who is fighting the ego other than the ego? The spiritual part of us is not fighting anyone or anything; it simply follows its own path of harmony and non-dual unity.
 
Instead of battling the presence of the ego, I now suggest we play with it. The realization that both the intelligent life force and the desire to manipulate arrive at the scene of an observed spot opens up the opportunity for us to navigate and eventually transcend the ego's distortions through acceptance.

No place is better to embark on this creative experiment than our own 'awared' breathing.
 
The 'return' to Innocent Performative Awareness
When Adam and Eve in the Old Testament discovered their nakedness, they felt shame. Today, most of us do not experience the same level of shame as even a few generations ago. Perhaps, in a Hegelian sense, we have reached a new synthesis where we can observe ourselves in a performative state of innocence. Sartre is famous for the statement that humans are condemned to self-awareness. Maybe, just maybe, there is a third way out of the maze in embracing this curse.

In this evolved state, the awareness of being observed or observing oneself does not automatically trigger shame or discomfort. Instead, it can become a playful and innocent performance, akin to a child delighting in its reflection without self-judgment.

I have observed that some people on social media manage to maintain a kind of performative beauty. They have become so accustomed to the feedback loops of likes that they somehow attain a new state of natural innocence.

Perhaps we are on a parallel track here with our breathing.

Rise and Shine or Woke and Shame
A little intermezzo: While we in some ways are entering a shame-free level of existence, a reactionary counter wave is emerging in the form of the woke phenomenon. In my perception, woke culture and meditation are mutually exclusive. I will, however, not dive deeper into this phenomenon here, but refeer to the chapter "
Modern Forms of Suffering" for more clarification.
   
The Ego as a Friend
Let me sum up: Nowhere is better to play with the ego than in shamefree breathing. Explore, in each aware breath, the dance between ego and surrender, year in and year out. To un-control your breath, you can play with controlling it. Start by intentionally controlling your breath—deepening it, lengthening it, shaping it. Notice the ego’s involvement as it tries to judge, manipulate, and even spiritualize each breath. Then, gradually shift towards surrender. Let go of control, allowing the breath to flow naturally and effortlessly. Observe how the ego reacts, attempts to reassert control, and then gently guide it back to a state of surrender. Also note that the more aware you are of something, the more the ego rushes to the scene.
 
This practice can become a dance, an aware, dialectic interplay between control and surrender. The goal is not to eliminate the ego-antagonist but to harmonize with it, finding a balance where the breath can be both directed and free. This ongoing exploration can lead to a deeper understanding of the self, where the ego’s presence becomes less intrusive and more of a playful partner in the meditative journey.
   
By embracing this dance, we learn to coexist with the ego, transforming its role from an adversary to an ally. This playful approach allows us to delve deeper into our practice, discovering new layers of awareness and presence. Through this dance, we can cultivate a state of being where control and surrender are not opposites but complementary forces that enhance our meditative experience.

 

It is ok to be not ok
Now, after reading close your eyes and take a deep breath ... hold it for a few seconds... and then exhale slowly. 'Aware' what happens inside your body... also the ego's interference. This is what I mean when I say: Know thy breath...

As mentioned often on this site, the most glorious information lies hidden in the obvious and insignificant. Now, here we go:

As soon as we become aware of our breath, unpleasant energy sensations can occur. These sensations can arise from the healing process of attention itself or from the ego's desire to control. In such situations, a negative reinforcing mind-circuit can happen. When the ego takes center stage during more aware breathing, we can enter a downward spiral of overthinking and self-judgment, leading to another layer of the ego judging the ego. Along with this judgment comes the ego's desire to "normalize" the breath, bringing it back to its natural state, which is impossible. This can lead to growing unrest or even fear. When we start to judge that fear, we become fearful of having fear, potentially initiating a downward feedback spiral, even into a panic attack.

How do we counter that downward spiral? By always allowing non-judgmental pure awareness to have the last word. Let's say you enter the judgmental spiral of judging judgments and trying to manipulate manipulations. Acknowledge that with an aware sense of okayness.

The Amor Fati of pure Awareness
I dare to postulate that there is an inherent optimism embedded in awareness itself, which is not of the realm of the thinking ego-mind. It shines by itself. By accepting everything as it is in that light, you allow pure, innocent awareness to penetrate and transform every layer of your being, including your ego, no matter what form it takes. No matter how tall your mind's tower of Babel has become or how deep you have fallen from that same hubris, simply observe it and say "aha" in acceptance. In whatever situation you find yourself, let acceptance have the last word.
 
BREATHING TECHNIQUES
In this section, I will cover only a few easily applicable techniques. As you probably know by now, this chapter on breathing has been more focused on a deeper understanding of the set and setting of your breathing than on education in actual techniques.

Prologue to the Breathing Exercises
I now recommend you explore a full range of techniques outside this site. Use them as inspiration, but remember to modify and customize these techniques to suit your unique needs. There is much to gain even from quantifying and performative tutorials if you approach them mindfully. Shop from all shelves, but always remember your vital role in customizing and 'organifying' every technique you try. Get inspired, meet people with experience, read books, browse the net, and explore various yoga and vipassana courses.
 
You are not a counting machine but a living, organic entity. While counting seconds and breaths, as described not only on social media but even in ancient Indian and Tibetan texts on pranayama, is helpful, it is essential to delve deeper into your awareness and feel the subtle, whispering micro-messages from within your body. Listen to these subtle organic signals to truly benefit from your life as a consciously aware breather.

Avoid getting stuck in any system, but stay open to valuable insights from various new age sects, even those on the more fanatical spectrum. As J. Krishnamurti pointed out, we should stay away from the concentration camps of the ashrams. However, with a little vigilance and self-confident grounding, even false masters and corrupt spiritual organizations can offer valuable pieces of information. They may misuse and distort spiritual knowledge, but you don’t have to. You are free to take truth wherever you find it, as truth cannot be owned by anyone. You can churn out the butter and leave the residue behind.

U.G. Krishnamurti famously said that anyone could take what they wanted from his writings and even claim ownership. What a beautiful statement that is. Let the same be the case with Meditation.dk!
 
In the same line of thinking, don't be afraid of making small 'mistakes' that might make you dizzy or cause temporary minor discomfort. Remember it is okay not to be okay. The learning curve from mistakes is tremendous, and by exploring your limits in a gentle and responsible way, you come to know yourself in ways nobody else can teach you. Only an awared 'you' truly 'innerstand' how to breathe you.

'Awared' Breath
For those who have come this far in the text, it should be no surprise that the cardinal breathing technique I recommend is simply being aware of your breath as often as possible throughout the day. Strive for a state of constant self-remembrance of your breath in any situation you might find yourself in—scrolling, shopping, meditating, loving, socializing... Let your 'awared' breath be your lifelong companion.

 
Sūksma Vrtti Prānāyāma
As a balancing counter measure to the clickbait breathing I would like to proceed with a technique that focuses on subtle breathing.

Sūksma Vrtti Prānāyāma focuses on gentle, minimal, and subtle breathing. This technique is designed to calm the mind and body in such a way that it increases a refined awareness that is able to follow the micro-sensed energy-signals on subtler and subtler levels in the interoceptive sensed inner body.

Preparation:
Find a quiet, comfortable place to sit.
Sit in a cross-legged position on a cushion or chair with a straight back.
Close your eyes and relax your body.

Initial Relaxation:
Spend a few moments becoming aware of your natural breath without attempting to change it.
Allow your breath to flow naturally, observing the inhalation and exhalation.

Focus on Subtle Breathing:
Gradually start to reduce the depth of your breath.
Breathe in a calm, gentle manner, making your inhalations and exhalations very light and subtle. Aim for a breath that is almost imperceptible, focusing on the sensation of air entering and leaving the nostrils.

Consistent Rhythm:
Maintain a consistent, but organic rhythm with your breathing.
Ensure that both the inhalation and exhalation are equal in duration, but very minimal. The breath should be smooth and continuous without any pauses.

Mental Focus:
Concentrate your mind on the breath.
You can use a mental count or a mantra to help maintain focus.
If your mind wanders, gently bring your attention back to your subtle breathing.

Duration:
Continue this practice for 5-10 minutes initially.
Gradually increase the duration as you become more comfortable with the technique.

Completion:
Slowly bring your awareness back to your surroundings.
Take a few deeper breaths to reawaken your body.
Open your eyes and gently stretch.



Slow Pranayama - one Nostril at the Time

Alternate closing the left and right nostrils with your thumb and index finger, as shown in the illustration.

Breathe slowly and deeply in through one nostril.

Then close this nostril and exhale, after a small 5-second pause or more, through the other nostril.

Hold a small pause after exhaling.

Now, breathe slowly and deeply in through the same nostril you just exhaled through.

Hold a small pause after inhaling.

Switch nostrils and exhale.

Inhale through the same nostril...

Repeat the process for 5 to 10 minutes.

Fast Pranayama Through the Nose - Bellows
Do the same pranayama exercise as described above, but breathe in and out as quickly as you can. Use abdominal breathing for this exercise. Do this exercise for about 1 to 2 minutes. Then sit quietly with your eyes closed and feel your inner body for a few minutes. Repeat the exercise if you feel like it. You can alternate between the fast and slow pranayama exercises.

Lung Heart-Breathing
Sit with a straight back and breathe slowly and deeply through both nostrils with your eyes closed.

Now let the breathing occur as high up in the lungs as possible. Use the so-called lung breathing. Raise your shoulders slightly with each inhalation and let them drop again with each exhalation, so they lower by themselves. Pause briefly after each inhalation and exhalation.
 
While doing the exercise, focus your attention on the upper part of your chest. Especially feel the inner sensations in this area.

Wim Hof Inspired Breathing Exercise
While this exercise follows the basic principles of Wim Hof's method, I have created a sound tapestry to support the process, enhancing the experience with a variety of breathing patterns.

Power Breathing Sound Tapestry

Get Comfortable: Sit or lie down in a comfortable position.
 
Prepare: Take a moment to relax and focus on your breathing and the energies in your body.
 
Deep Breaths: Inhale deeply through your nose and/or mouth, filling your lungs completely. Exhale naturally without forcing.
 
Repeat: Continue this cycle, following the instructions and rhythms of the music. Inhale deeply and exhale naturally.
 
Hold Exhaled Breath: Empty your lungs as much as you can. Hold this breath position as long as comfortably possible. With regular practice, you can gradually extend this exhaled state.
 
Breathe In: When you feel the urge to breathe, take a deep breath in and hold it for 10-15 seconds. Experiment with taking an extra in-breath to fully fill your lungs.
 
Release: Exhale and relax, becoming aware of the calm phase of the soundscape.
 
Repeat Cycle: Repeat these cycles as directed by the soundscape.

Stay Relaxed: Throughout the exercise, maintain a relaxed and mindful state, being aware of the energy sensations in your body.
 
Post-Session: After the final cycle, sit or lie quietly and notice how the interoceptive energy-sensations become increasingly subtle. Follow these sensations in a state of 'awarance'. You may find that your awareness in this calm state grows in both intensity and quality, enabling you to trace these sensations down to micro-levels. I recommend an extended period where you practice Sūksma Vrtti Prānāyāma.
 
Optional Cold & Hot Exposure
If circumstances allow, you can end the session with a cold shower, ice bath, and/or sauna.

Humming Breath Technique
This technique is a mix of various methods that I have customized for myself. You are invited to experiment with it and adjust it to suit your needs.
 
Deep Inhale
Inhale deeply through your nose, filling your lungs completely. You can experiment with taking an extra in-breath to fill your lungs even more.
 
Hold the Inhaled Breath
Hold the inhaled breath for as long as comfortably possible.
 
Humming Nose Exhale
Exhale slowly through your nose while humming. Empty your lungs until no sound is possible anymore. As you hum at different frequencies, direct your attention to the areas in your body that resonate with the humming. The humming through the nose typically activates the sinuses and throat but can also affect other areas of the body.
 
Repeat the Cycle
Inhale deeply again, hold the breath as before, and hum through your nose. Repeat this cycle five times or more.
 
Humming Mouth Exhale
Exhale slowly through your mouth while humming the mantra 'aum.' Focus on the areas in your body that resonate with the humming. The humming through the mouth typically activates the chest down to the belly. Note that the 'a' resonates differently in the body than the 'u' and the 'm,' which is actually a nose exhalation.
 
Repeat the Cycle
Inhale, hold, and exhale while humming. Play and experiment with any vocal sounds or consonants and aware the areas in your body activated by the sound vibrations. Repeat this cycle five times or more.
 
The Production of Nitric Ocide through Humming
There is scientific evidence that humming releases a chemical called nitric oxide, which helps the body relax by lowering blood pressure and even fighting off potential viral and bacterial infections. Additionally, research shows that the production of nitric oxide in the sinuses is highest with humming frequencies around 500 Hz. To assist with maintaining this humming frequency, I have designed the soundscape below:

Humming Meditation

 

Now take a deep breath....
And enjoy the feeling of being alive!

KInd regards from
Gunnar Muhlmann