Nine Steps to Self-Awareness, Step 2: Breath/Energy

by Beth

In my post Nine Steps to Self Awareness, Step 1, I discussed the Body. In this post we’ll explore Step 2: Becoming Aware of Your Breath and Energy States. Practicing this step will help improve your overall well-being. The Taittiriya Upanishad, the philosophical and spiritual source of this contemporary view of self-awareness, has this to say about breath and energy:

“Man and woman, beast and bird live by breath
Breath is therefore called the true sign of life.
It is the vital force in everyone
That determines how long we are to live.
Those who look upon breath as the Lord’s gift
Shall live to complete the full span of life.” 

 —The Upanishads, translation by Eknath Easwaran

In their book Science of Breath, Swami Rama, Rudolph Ballentine, MD, and Alan Hymes, MD call breath/energy (prana) “the vital link between mind and body.” Breath/energy are integrated and inseparable, even though we separate them to define, discuss, explain, and explore. Let’s take a closer link at each of them.

Breath and Breathing

Breath is the aspect of this step that is, perhaps, the most ‘real’—meaning that it is firmly rooted in the material world. Most of us are familiar with the major parts of our respiratory system: nose and nasal cavity, mouth, throat, trachea, lungs, and the muscles of respiration.

Breathing is a life-giving activity that happens whether we pay attention to the process or not. Becoming aware of our breathing and learning to breathe deeply and efficiently is one of the most important practices we can incorporate into our daily lives for optimal health. When we do point the light of self-awareness toward our breath, we begin to develop awareness of the other aspect of this step, our energy.

Energy

Our energy is that invisible vital life force that animates us at all levels. It gives us the power to think, create, move, work, live, and love. Energy flows to, from, and through the body interpenetrating all of our physical systems. Some of this energy can be scientifically measured. For example, electrical brain activity is measured with an EEG (electroencephalogram) and heart activity with an ECG (Electrocardiograph).

Other aspects of energy remain in the subtle realm. Eastern healthcare practitioners and philosophers consider these subtle energy fields to be a complex phenomenon that impacts breath, the act of breathing, our overall health, and our relationship to our environment. We can sense it, feel it, and some people claim to be able to see it, but, as yet, it has not been measured by scientific instruments.

Direct experience of the energy aspect of this layer of self-awareness remains in the subtle realm for most of us until practice or grace renders it noticeable. This may be because most of us can’t ‘see’ our energy, but with practice and awareness, we can learn to detect it in basic ways through our breathing patterns or becoming aware of times of the day when we are most alert, energized, and motivated or tired, over-stressed, and fatigued.

When we detect an imbalance, we can make an effort to address it, do what we can to change it, manage it, or ultimately, if need be, accept it. For example, sometimes we need to transform our energy, light our fire, and give ourselves an energy boost. To light your fire, think “move, stimulate, and energize.” On the other end of the energy spectrum, we may need to transform our energy in order to slow down, calm down, and relax. Here are two breath practices that may help with one or both of these energy states.

Light Your Fire with The Breath of Joy

 The Breath of Joy is from the Kripalu Yoga tradition and the instructions below are from a Yoga International article Breath of Joy by Amy Weintraub, a leader in the field of yoga and emotional health This practice is typically done in a standing position but is easily modified for sitting in a chair.

Caution: This practice may not be appropriate for those with high blood pressure or who suffer from eye or head injuries. The purpose of The Breath of Joy is to energize the body by increasing oxygen levels in the bloodstream, temporarily stimulating the sympathetic nervous system, and focusing the mind.

Instructions

To practice The Breath of Joy, stand with your feet shoulder-width apart and parallel, knees slightly bent.

1. Inhale one-third of your lung capacity and swing your arms up in front of your body, bringing them parallel to each other at shoulder level, with palms facing the ceiling.
2. Continue inhaling to two-thirds capacity and stretch your arms out to the side like wings to shoulder level.
3. Inhale to full capacity and swing your arms parallel and over your head, palms facing each other.
4. Open your mouth and exhale completely with an audible ‘ha,’ bending the knees more deeply as you sink into a standing squat and swing your arms down and back behind you like a diver.

Repeat up to nine times. Don’t force or strain the body or breath; simply be absorbed by the peacefully stimulating rhythm. Return to standing. Close your eyes and experience the effects. Notice how quickly your heart beats; feel the sensations in your face and arms, and the tingling in the palms of your hands.

Slow the Burn with The Relaxation Breath

 The breath practice I call The Relaxation Breath is an effective technique that you can do anytime and anywhere. This technique does four things at the same time: brings your attention to your breathing, lowers the number of breaths you take per minute, lengthens the exhalation process, and calms the nervous system. This breath technique is also called exhalation pausing.

Instructions

1. Sit with your spine comfortably aligned.
2. Soften your chest and shoulders.
3. Close your eyes or keep them slightly open with a downward gaze.
4. Inhale normally. Exhale normally.
5. After exhaling, hold your breath out and silently count “one thousand one, one thousand two.”
6. Repeat steps 4 & 5 and continue for 2-3 minutes or longer if you are comfortable.

Conclusion

With awareness of your breath and energy states you are more likely to find yourself feeling stable, grounded, and balanced between alertness and relaxation. The next post in this series will cover Step 3: Identify your thoughts and feelings and Step 4: Explore your beliefs.

 

Beth’s self-awareness newsletter is published six times a year. It features informative, inspiring and entertaining tips for finding clarity, contentment, and resilience in a complicated world. For more information and to sign up for the newsletter go to www.bethgibbs.com.

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