For over 20 years I have been using breathing exercises as a basis for meditation. I don't have a regular routine of meditation but during breaks from college and at times of extreme stress I use the exercises and have always found them helpful.
The main physical and mental benefits I've noticed are an ability to focus my attention, develop an ability to be emotionally detached from situations, to be calm and alert to my surroundings.
I do not use these techniques to help me sleep.
Although I recommend repeating the exercises 9 times. My practice generally is to use a variety of these exercises over a period of 20 minutes.
The Techniques
Only breathe through your nose
For the word exercise keep your breath as normal as possible - your breath should determine the pace of each word unit
For the counting exercise your counting will determine the length of time for each breath.
The counting exercise is based upon one inhale and one exhale.
The word exercise is based upon one inhale, one exhale, a second inhale and a second exhale. A single phrase divided into four equal units. Then the phrase is repeated a further 9 times.
The Exercises
Counting Exercises
Exercise 1
Inhale - count 4
Exhale - count 4
Repeat 9 times
Exercise 2
Inhale - count 4
Exhale - count 8
Repeat 9 times
Exercise 3
Inhale - count 4
Exhale - count 12
Repeat 9 times
Exercise 4
Inhale - count 4
Exhale - count 16
Repeat 9 times
To maintain the exhale we have to control the amount of air released in the exhale. The longer exhale requires us to reduce the air released from the lungs.
Word Exercises
The above phrases are based on or taken directly from the bible.
Exercise 1
Inhale - Lord Jesus Christ
Exhale - son of God
Inhale - have mercy on me
Exhale - a sinner
Repeat 9 times
adapted from Luke 18:10 - 14
It is an ancient Christian prayer. Click here for some background to it. John Tavener has put the prayer to a musical setting - click here to listen to it.
Luke 18:10 - 14
10 “Two men went up to the temple to pray, one a Pharisee and the other a tax collector. 11 The Pharisee stood by himself and prayed: ‘God, I thank you that I am not like other people—robbers, evildoers, adulterers—or even like this tax collector. 12 I fast twice a week and give a tenth of all I get.’
13 “But the tax collector stood at a distance. He would not even look up to heaven, but beat his breast and said, ‘God, have mercy on me, a sinner.’
14 “I tell you that this man, rather than the other, went home justified before God. For all those who exalt themselves will be humbled, and those who humble themselves will be exalted.”
Over the years I've noticed verses of scripture that can be divided up and used in a similar way as The Jesus Prayer.
The exercises that follow are verses of scripture I have found that fit this breathing pattern.
Exercise 2
Inhale - in him
Exhale - I live
Inhale - and have
Exhale - my being
Repeat 9 times
adapted from Acts 17:28
28 ‘For in him we live and move and have our being.’ As some of your own poets have said, ‘We are his offspring.’
I substitute the words of the second unit. I mainly use the above unit 'I live' but substitute it sometimes with 'I breathe' and occasionally use 'I move'.
I love this simple declarative statement. I think it encapsulates the essence of what I am trying to do with the breathing exercises. And I think that is to be aware of myself and my relationship with God at the moment of the exercise.
