breath method: A powerful and easy technique for automating the deep breathing.
Let us learn a
highly effective technique for automating the deep breathing.
This method is known as 'The pause breath' method. Besides being a
wonderful technique for learning and automating deep breathing ,
this pause breath method' is also a powerful meditation
technique. You can easily meditate using this technique whenever and
wherever you want. Let us learn this technique:
The Pause Breath Method
The whole method can be summarized in the following two
" Focus your attention on the two pauses that
occur while breathing. First - between inhalation and exhalation and then - between
exhalation and inhalation. Just by doing this you will start taking deep
breath automatically and unconsciously."
In order to understand what is the meaning of focusing
our attention on the two pauses that occur between inhalation and
exhalation and then between exhalation and inhalation, let us have a
close look at our breathing process itself.
whenever we take breath - we inhale air and exhale
During inhalation, we inhale the air through our nostril and
it (the air) goes inside our body via our
nasal passage. And on reaching a
certain depth in our body, it comes out as exhalation through the same
nasal passage. After exhalation, the air again goes inside
for inhalation. then comes out for exhalation....then again goes inside
for inhalation....then comes out for exhalation....and this process keeps
repeating itself. .
During these two continuous process of inhalation and exhalation,
the air stops for a tiny moment. When we inhale air, it comes inside
and travels a
certain distance inside the body. Then at a particular point, somewhere
inside the body, it stops for
a fraction of second and return for exhalation. For an infinitesimally small moment it stops and then
returns for exhalation.
See for yourself. Stop reading further and observe your own breath. As
you breath, the air goes inside during inhalation and at a
certain point, it takes a pause i.e. it stops for a small fraction of second and then
returns for exhalation. The logic is simple -
if something is going inside you ( the air in this case) then it can only
come outside when it stops at a point and change its direction.
A good analogy is to imagine a running Car which wants to take U turn. When it'll
reach at the U turn, it will stop and then take the U turn. similarly,
when the air reaches inside the body, it stops somewhere for a moment and then
turn back for exhalation. The moment when air stops for a very small
duration inside our body and then turn back for exhalation is the first
pause. This is the pause when inhalation stops and the process of
yet to start. Notice this pause.
Similarly when we exhale air, it passes through our nostril and
moves outside our body. Then at a particular point it stops for a short
moment and then returns for inhalation. The moment when air stops for a
very small duration outside our body and then turn back for inhalation is
the second pause. This is the pause when exhalation stops and the
process of inhalation
is yet to begin. Just notice the pause. Observe your breathing now and
notice this second pause.
Let me repeat briefly: :
Whenever we inhale air, it goes inside our body and at a certain point
it stops for a moment. There is a pause. At this pause the process of inhalation stops
but the exhalation is yet to begin. It is an infinitesimally small but a
definite pause. Similarly when we exhale air, it goes outside our body and
at a certain point it stops. Again there is a pause. At this pause the exhalation
stops but the inhalation is yet to begin. It is also an infinitesimally
short but a definite pause.
For making your breathing deeper you have to focus your attention on these two
pauses : the first that occur just after the inhalation (and just before the start of
exhalation) and the second pause that occur just after the exhalation
(and just before the start of inhalation).
Please remember that you are not required to focus your attention
on any particular points inside or outside your body where these two
pauses occur. The exact physical location where these pauses occur does not matter.
It is not necessary. Just
keep in mind that the main thing is not the location of pause
but the pause itself. The fact is that while inhalation or exhalation,
your breath pause for a moment before shifting from inhalation to
exhalation or vice-versa. You have to aware yourself of that pause. Your
aim should be to be aware of these two pauses. That's all ! .
Now as you read this, you can do this right now. No matter
where you are, or who you are, one thing is certain. You are breathing
right now ! So you can try it right now. Just observe your breath. The air
is going inside and coming outside. Look for those two pause. Notice the air as it goes inside your body. Be aware of path it take inside your
body. Notice how it stops somewhere in your body ( though for a very small
moment) Notice the pause which occurs when the inhalation
stops and the exhalation is yet to begin. Just be aware of that pause.
With a little observation, you can easily recognize these two pause. Similarly
when the air goes outside, observe it carefully. Observe as the air moves
outside your body and stops at a particular point before returning. Observe this
external pause which occur when the exhalation stops and the inhalation is
yet to begin. With a little attention you can easily recognize this
What will happen when you focus your attention on this two pause
Friend, as you focus your attention on these two pauses during
breathing, soon you'll notice that your breathing has started becoming
deeper and deeper. You will be astonished
to experience the effect of this miraculous method yourself. Do this for five minutes
right now. Close your eyes. Sit comfortably and observe your breathing.
Notice those two pause.
Don't try to control your breathing.
If it slow let it be.
is moderate or fast, let it be.
Just focus your attention on the two pause
that occurs : first - between inhalation and exhalation and then - between
exhalation and inhalation.
Do it for 5 minutes now.
You will be surprised to see that just by focusing your attention
on these two pause, your breathing is becoming deeper and deeper. You will
breathing deeply just by being aware of these twp pauses.
Initially start focusing on these breathing pauses twice a day for 15
minutes each. Morning and evening are best time for this. These
two 15 minutes session of pause breathing will prove very beneficial for you. In
order to avoid distraction, try to perform these pause breathing session
in a peaceful, lonely place if possible . As you perform this method of
focusing your attention on pauses, you will find that even when you
stop focusing your attention on pause ( that is after a 15 minute session), your breathing is still deeper and
relaxed. It is the most wonderful effect of this method. It leaves a
sort of cascading long lasting effect. A tiny 15 minute session of pause
breath will make your breathing deeper and relaxed for more than one hour
Slowly-slowly as you practise this 'pause breath'
ability to take deep breath will increase on its own. By using
this simple technique of pause breathing with perseverance, you will soon
develop an unconscious habit of deep breathing that will go on
automatically. Give a try to this method...This is the easiest and most
effective method of learning deep breathing.
Also Read : Soham
: The mantra that repeats itself (The use of 'pause breath' method as a meditation technique.)
Next : The another method of adopting an unconscious habit of
The Pavlov method
of Deep Breathing