Chapter 5 of Realized Serenity
The Second Point: Intentional Breathing
Breath is life. Intentional Breathing is the practice of harnessing this vital process to influence our physical, mental, and emotional state. By consciously changing the pattern of our breath, we can directly change the state of our mind, moving from stress and anxiety to calm and centeredness.
Excerpt
Breath is life. It is the most vital and immediate process of our existence, yet for most of us, it happens on autopilot. The second point of our practice is to take this unconscious process and make it conscious. Through Intentional Breathing, we learn to harness the most powerful tool we have for influencing our physical, mental, and emotional state.
This practice is based on the understanding that the breath is a bridge to our internal world. It is the link between the body and the mind. A short, shallow, erratic breath accompanies a mind that is anxious and stressed. A long, deep, steady breath creates a mind that is calm and centered. By consciously changing the pattern of our breath, we can directly change the state of our mind.
Working with Your Vital Energy
Ancient wisdom traditions recognized that there is a vital energy that animates all life. While we can’t see it, we experience it as our sense of aliveness, our vitality, our spark. The air we breathe is the most tangible source of this energy. Most of us, through years of stress and poor posture, have developed shallow breathing habits, using only a fraction of our lung capacity. We are literally starving ourselves of this vital energy, leading to fatigue, brain fog, and a depleted nervous system.
Intentional Breathing is the practice of drawing this energy into the body in a more complete and mindful way. The techniques are designed to purify the body’s internal pathways, calm the nervous system, and focus the mind. When you practice, you are not just taking in oxygen; you are consciously managing your own energy, clearing out sluggishness and cultivating a state of calm vitality.
How to Practice Intentional Breathing
Your primary tool is the Foundational Breath Practice in the appendix, which focuses on making the exhale longer than the inhale. This simple shift is a powerful signal to your nervous system to move from a state of “fight-or-flight” to one of “rest-and-digest.” Here are the core principles:
- Breathe from the Diaphragm: Place a hand on your belly. As you inhale, your belly should expand outward. As you exhale, it should gently contract. This is the most efficient way to breathe, ensuring you are using the full capacity of your lungs.
- Focus on the Exhale: The exhale is linked to the relaxation response. By consciously extending your exhalation, you are actively calming your entire system. Let the exhale be a complete letting go.
- Find a Gentle Rhythm: This is not a contest to see how long you can hold your breath. Find a rhythm that feels calming and sustainable. A simple count, such as inhaling for four and exhaling for six or eight, can be very effective.
Make this a regular practice, especially during times of stress. Before a difficult conversation, when you feel anxiety rising, or when you need to clear your mind, take five minutes to practice Intentional Breathing. You will be astonished at how quickly you can shift your inner state by simply changing the way you breathe. It is the most direct and accessible tool you have for realizing serenity in any moment.
This Week’s Practice
Three times a day, set an alarm on your phone. When it goes off, stop what you are doing and take five slow, deep, intentional breaths. Focus on making your exhale slightly longer than your inhale. Notice the immediate shift in your nervous system.
Going Deeper
- In what situations do you notice your breathing becoming shallow or erratic?
- What would it be like to use your breath as an anchor during a difficult conversation or a stressful moment at work?
An Affirmation for the Path
“My breath is my anchor. With each exhale, I release what I don’t need and return to peace.”
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