Long deep breathing

Abstract

Long deep breathing can be self-applied to calm the mind, bring balance to your emotional state, clear the mind so you can act effectively, and to create a steadiness to carry through. The emotions follow the mind, and the mind follows the breath. So as the breath slows down the frequency of thoughts and accompanying e~otio­ nal response slows down. This gives us awareness and clarity, to make new responses. Commanding one's own breath develops self-command. Linking a sound with the breath focuses the mind and changes the neurological patterns of the brain making change more complete and long lasting. With this breath meditation, inhale the sound of Sat (rhymes with 'but') and exhale the sound of Nam (rhymes with 'calm'). Sat means truth and Nam means name or identity. Sat Nam affirms 'truth is my identity' Sat Nam is the Bij Mantra or 'seed sound'. Linking the breath with the mental sound of Sat N am is one of the easiest ways to maintain a consistent reinforcement of awareness and identity. Long deep breathing begins from the belly and diaphragm and moves to the middle and upper chest. Keeping your spine straight, and your eyes closed, relax the tension from the belly and chest. Inhale through your nose and fully fill the belly and the diaphragm. There is little movement in the chest at this point. Let the inhalation continue and fill the ribcage and chest with your breath. Feel your ribs expand gently to either side and your upper chest lift as you inhale. Allow the lungs to fill completely, with a gentle pressure from the breath. Exhale from your belly, bringing the navel point to the spine as you release the breath from the belly, diaphragm, ribcage and upper chest. Breathe smoothly and powerfully with little movement, in the head or shoulders. Mentally concentrate on Sat as you inhale, Nam as you exhale. Continue breathing in this manner for 3-11 min. To conclude, inhale deeply, suspend the breath gently, exhale completely and relax the directed breath. You will notice that following practice of long and deep breathing, your normal breath pattern slows and deepens naturally (Fig. 1).