“Isn’t amazing the air we breathe, a body to take it in, and a mind to watch it? Each moment we’re interested in the process of breathing, we are training ourselves in curiosity”. ”
All appearances are creations of the Mind. We must cultivate ourselves to make real progress in life. We must identify our lessons, including anger, personality flaws, greed, overeating, irritability, discrimination, jealousy, physical challenges, or whatever our difficulties may be. We must realize that our imperfections are directly related to our thoughts. A different state of mind and thoughts will bring forth different physical conditions and personal relationships, altering our environment. So how do we change our state of mind? It’s simple, just breathe……
Breath is the foundation for many healing practices. At a very basic level breath is the foundation of life. There is a lot to learn if you watch your breath. Breath has a major effect on your brain and your mind. In recent years, we have been learning through neuroscience research that several nerve cells in the brain stem connect breathing to different states of mind. This research is significant because it confirms what healers and thinkers have known for ages: we have the power to shift our thinking by changing the way we breathe.
Throughout history, breath has often been associated with the concept of a life force or spirit. The Sanskrit word pranayama comes from the words prana (life energy) and Ayama (to extend). In classical Hatha yoga, pranayama is the practice of regulating the breath through techniques for specific health benefits. And since it’s already common knowledge that our thoughts affect our overall health, energy, and well-being, it’s safe to conclude that changing our breathing can have a global effect on our entire body.
Breath is directly connected to the amount of spaciousness or freedom we feel in our bodies; without it, we feel constricted. This affects our ability to tolerate intense or pleasant emotions and experiences. Our window of tolerance correlates to our breath, and if we breathe with ease, depth, fullness, and flow, all aspects of life can feel more expansive. The magic of learning how to work with the breath is that we have all the built-in equipment we need to learn how to change our feelings and transform how they are expressed in our bodies.
To access this, bring your attention to the diaphragm, which is the very deep muscle, with an asymmetrical double-domed shape located at the base of the chest that divides the abdominal and thoracic cavities. Take a moment to place your hands on the torso, one at each side with your fingers facing forward with your pinky fingers touching the bottom of your rib cage, and just breathe, feel your sides expand on the inhalation and release on the exhale. This allows you to get a sense of how your diaphragm is working with each breath.
Given the shape and location of the diaphragm, it can be seen as a lid containing emotions and experiences that we have repressed or suppressed in the body. This is one of the main reasons some forms of breath work are associated with deep emotional healing. When you start to pay attention to your diaphragm and work with it through the breath, you process emotions somatically, or in the body, as opposed to processing them through the cognitive mind, as is common in the majority of psychotherapy practices.
Looking at the breath without exploring the autonomic nervous system (ANS) is impossible. The ANS is the governing function that connects the brain to the body. If you are stressed or are experiencing anxiety, the ANS will most likely turn on the sympathetic part of that system known as your fight or flight response. When you are calm, or in a relaxed state, your ANS will turn on the parasympathetic part of the system or the rest-and-digest mode. When relaxed and calm, the parasympathetic part of the system is engaged; your heart rate comes down, your blood pressure lowers, and your breathing slows.
In breathing, the power of the exhale is where one’s focus should be. When you extend your exhale by one or two counts longer than your inhale, and practice this for a couple of minutes, your heart rate will slow down. This sends a feedback message to the brain saying that everything is more peaceful and calm than it was a few minutes ago, in turn, this lets the brain support this shift further by turning the rest- and -digest mode of the nervous system, which goes back from the brain to the body. The incredible thing in this moment is that the lungs and heart can send feedback to the brain and essentially convince the brain that things are calm and peaceful, even when there are still stressful circumstances or anger-provoking thoughts circulating in the mind.
Physiologically, our hearts pump blood through our circulatory system. Energetically, the heart is considered the seat of compassion, love, and wisdom. Research from the Heart Math Institute has shown that cultivating a heart-focused practice—directing your attention to your heart— can significantly influence your awareness, creativity, emotional intelligence, and self-regulating ability.
The Open Heart Breath exercise I share with you below is a gentle invitation to take a moment and access what is happening in your heart. This practice is very subtle, but powerful, as it allows you to listen to your heart in a new way. To hear what your heart has to say, through breathing, your nervous system needs to be settled, once settled you will have direct access to your heart’s wisdom, cultivating an opportunity to change behaviors, and find peace in relationship challenges, all the while building stronger intuition. Ultimately solidifying your self-worth and personal growth.
Open Heart Breath: A Practice for Presence and Emotional Release
The Open Heart Breath, also known as heart-focused breathing, is a gentle yet powerful practice that invites you to center your awareness in the heart space. By syncing your breath with intention and rhythm, it supports emotional regulation, inner calm, and a deeper connection to yourself.
This breathwork encourages slower, fuller breaths—often guided by rhythms like 5–5 (inhale-exhale) or the 4–7–8 technique—to harmonize the nervous system and open emotional pathways.
Step-by-Step Guide
Find a Comfortable Position
Sit or lie down in a quiet space where you feel safe and supported. Let your spine be long but relaxed.Place Your Hands
Rest one hand gently over your heart center, and the other on your belly. This helps ground your attention in your body.Begin to Breathe
Inhale slowly and deeply through your nose. Feel your belly rise and your heart space softly expand with breath and presence.Exhale with Intention
Gently exhale through your mouth or nose, allowing your belly to soften and your body to release any tension.Add Rhythm or Imagery
Choose a breath rhythm that feels nourishing, such as:5-5: Inhale for 5 counts, exhale for 5 counts
4-7-8: Inhale for 4, hold for 7, exhale for 8
Or visualize the breath moving in and out of your heart like a wave, or a gentle light.
Repeat and Settle
Continue this breath cycle for 3–10 minutes or more. Let yourself settle deeper with each breath, focusing on the rhythm and the sensation in your chest.Explore Emotionally
As your breath deepens, allow space for emotions to surface. Whether it’s grief, gratitude, forgiveness, or joy—greet each feeling with openness and compassion.Close with Awareness
When you feel complete, place both hands over your heart. Take a moment of silence to thank your body, your breath, and your heart.
Join Us for a Wellness Stay
Escape the hustle and bustle of everyday life with our Ayurvedic personal retreat. This immersive experience is the perfect way to hit "reset" and rejuvenate your mind, body, and spirit.
Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.