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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
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