Breathing is something we rarely, if ever, think about—it happens automatically from the moment we’re born until the moment we die. We breathe every second of our lives, don’t we? But let me ask you a simple yet profound question: are you breathing to live, or living to breathe?”
The act of breathing is so fundamental to life that we often take it for granted, assuming it happens naturally without the need for attention or intention. You will be surprised to know that most of us are not breathing to our full potential. In fact, 98% of people only take shallow breaths, using just a third of their lung capacity. We sip air from the chest, barely engaging the diaphragm—the muscle responsible for full, deep breathing. This shallow breathing limits our physical vitality and restricts the flow of life force energy, or prana, which is absorbed through the breath. In the mystical teachings of Kriya Yoga, the breath is understood as much more than a physical process; it is a direct link to the higher realms of consciousness.
In this article, we will explore how the breath functions as a bridge between the physical and spiritual worlds, the importance of conscious breathing, and the profound impact that proper breathing can have on your journey to spiritual awakening. Drawing from Kriya Yoga’s ancient wisdom, we’ll delve into breathing techniques that can help you unlock greater pranic energy, emotional balance, mental clarity, and ultimately, higher states of consciousness. By the end, you will understand why the breath is such a powerful tool for personal transformation, and how you can use it to elevate yourself to mystical realms of existence.
Breathing: The Forgotten Art
Most of us don’t realize how far we’ve strayed from the natural, healthy way of breathing. If you observe a baby’s breath, you’ll notice how their belly rises and falls with each inhale and exhale. They engage their diaphragm fully, allowing the lungs to fill completely. But as we grow older, stress, anxiety, and a fast-paced lifestyle condition us to take shorter, quicker breaths from the chest. Over time, this shallow breathing becomes habitual, cutting off our access to the full range of pranic energy that is available to us.
Shallow breathing limits oxygen intake, but more significantly, it limits the flow of prana—the vital life force energy that sustains all living beings. In the yogic tradition, prana is much more than air or oxygen; it is the subtle energy that animates life itself. Everything in the universe is infused with prana, but we absorb it primarily through the breath. When we breathe shallowly, we deprive our body, mind, and spirit of this vital energy.
Why Shallow Breathing Limits You
The implications of shallow breathing go beyond the physical. Shallow breaths signal the body to remain in a state of fight-or-flight, which is governed by the sympathetic nervous system. This keeps us on edge, constantly stressed, and unable to fully relax. Over time, shallow breathing contributes to higher levels of stress hormones like cortisol, which can lead to a range of issues, including anxiety, fatigue, insomnia, and even chronic illness.
Emotionally, shallow breathing keeps us disconnected from our inner self. We stay in the realm of surface-level experiences, unable to dive deeply into our own emotions, thoughts, or spiritual aspirations. We remain stuck in patterns of reactivity, easily overwhelmed by life’s challenges because our breath—our anchor—is not steady.
Mentally, shallow breathing contributes to mental fog, lack of clarity, and difficulty concentrating. The brain requires a steady supply of oxygen to function optimally. When we limit the breath, we limit the brain’s ability to process information clearly and efficiently.
But most importantly, shallow breathing restricts our ability to connect with the deeper dimensions of existence. In the mystical traditions, the breath is the gateway to higher consciousness. It is through the breath that we access the subtler planes of reality, where the mind quiets, and we experience the oneness of all things.
Science and the Power of Long Breaths
When we examine the natural world, particularly the breathing patterns of animals, an interesting correlation emerges: creatures that breathe more slowly tend to live longer. For example, elephants, which breathe around 10 to 12 times per minute, have an average lifespan of 60 to 70 years, with some living up to 100 years. Even more fascinating is the tortoise, which breathes just 3 to 4 times per minute and is known for its exceptional longevity, often living up to 300 years. In contrast, animals with faster breathing rates, such as dogs, which breathe around 20 to 30 times per minute, have shorter lifespans of around 10 to 15 years.
This natural observation aligns with the science of longevity and breath control. Slower, deeper breaths not only allow for greater oxygen exchange but also trigger the parasympathetic nervous system, which promotes relaxation, lowers heart rate, and reduces stress levels. Stress is one of the major contributors to chronic diseases such as heart disease, diabetes, and high blood pressure. By engaging in long, controlled breaths, we can effectively reduce the body’s stress response, thereby preventing these conditions and promoting overall health.
Moreover, research shows that deep breathing increases the body’s ability to utilize oxygen more efficiently, enhancing cellular function and promoting detoxification. When cells receive ample oxygen, they can perform optimally, repairing damage, regenerating tissues, and eliminating waste products. This increased efficiency of cellular metabolism not only boosts immunity but also helps to prevent the onset of diseases by improving overall physiological function. Deep breathing also stimulates the lymphatic system, which plays a crucial role in removing toxins from the body.
Studies also suggest that longer, slower breaths can improve heart rate variability (HRV)—a key marker of cardiovascular health. A high HRV indicates a well-functioning, adaptable heart, while a low HRV is associated with increased risk of heart disease and poor health outcomes. By practicing slow, deep breathing, we can improve HRV, enhance heart health, and potentially extend our lifespan. The science of long breaths, therefore, offers a profound potential: not only to increase longevity, as seen in nature, but to also create a disease-resistant, resilient body without the need for medications.
The Breath as the Bridge to Higher Consciousness
The ancient teachings of Kriya Yoga emphasize the breath as a bridge between the body, mind, and soul. Kriya Yoga, a spiritual discipline rooted in the yogic traditions of India, uses breath control, or pranayama, as a key tool for awakening higher states of consciousness. The word “Kriya” means action, and in the context of Kriya Yoga, it refers to specific actions or techniques that purify the mind and body, allowing for the free flow of prana. Through these techniques, practitioners are able to quiet the restless mind, cleanse their energy pathways, and ascend to higher levels of awareness.
In Kriya Yoga, the breath is seen as a subtle carrier of consciousness. It is believed that when the breath is calm, the mind becomes calm, and when the mind is calm, we can transcend the limitations of the ego and experience higher realms of consciousness. By controlling the breath, we can control the mind, and by controlling the mind, we can direct our awareness inward, toward the soul.
The Mechanics of Proper Breathing: Diaphragmatic Breath
Before diving into the mystical aspects of breath, it’s important to understand the basic mechanics of proper breathing. At the core of this practice is diaphragmatic breathing—also known as belly breathing. When we breathe deeply using the diaphragm, we draw air into the lower lobes of the lungs, where oxygen exchange is most efficient. This type of breathing engages the parasympathetic nervous system, which promotes relaxation, healing, and restoration.
To practice diaphragmatic breathing, follow these steps:
- Awareness: Begin by becoming aware of your current breathing pattern. Are you breathing from your chest or your belly? Notice how deeply or shallowly you breathe.
- Positioning: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. As you inhale through your nose, allow your belly to rise and expand as the diaphragm engages. Your chest should remain relatively still. On the exhale, let your belly fall naturally. Repeat this process for a few minutes, focusing on making each breath slow and deep.
- Counted Breathing: To deepen your practice, try counted breathing. Inhale for a count of 4, hold the breath for a count of 4, and then exhale slowly for a count of 6 or 8. This practice helps to extend the breath, regulate the mind, and activate the parasympathetic nervous system.
- Consistency: Practice diaphragmatic breathing regularly—ideally for at least 10-15 minutes each day. Over time, it will become second nature, and you will start to feel its calming effects throughout your day.
Pranayama: Harnessing the Power of the Breath
In Kriya Yoga, pranayama plays a central role in the spiritual awakening process. Pranayama literally means “control of life force.” By practicing specific breathing techniques, we learn to control the flow of prana in the body, which leads to a greater sense of inner harmony, mental clarity, and spiritual connection.
Here are a few powerful pranayama techniques that are integral to Kriya Yoga practice:
1. Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana is a balancing pranayama technique that cleanses the energy channels, or nadis, in the body. It helps harmonize the left and right hemispheres of the brain, bringing mental clarity, emotional stability, and a sense of inner peace.
- How to practice: Sit comfortably with your spine straight. Close your right nostril with your right thumb and inhale deeply through your left nostril. Then close your left nostril with your right ring finger, release your thumb, and exhale through your right nostril. Inhale through the right nostril, close it, and exhale through the left. This completes one cycle. Repeat for 5-10 minutes.
2. Bhastrika (Bellows Breath)
Bhastrika is a powerful pranayama that energizes the body, increases oxygen intake, and clears mental fog. It stimulates the nervous system and awakens dormant energy in the body.
- How to practice: Sit comfortably and take a few deep breaths. Then begin forceful, rapid breathing by contracting the diaphragm and pushing the air out through your nose, followed by forceful inhalations. This creates a rhythmic “bellows” motion in the body. Practice for 1-2 minutes, then rest with normal breathing.
3. Kapalabhati (Skull Shining Breath)
Kapalabhati is another dynamic breathing technique that cleanses the lungs, improves oxygen flow, and invigorates the mind. It’s also excellent for detoxifying the body and clearing stagnant energy.
- How to practice: Sit comfortably and exhale sharply through the nose by contracting the abdominal muscles. The inhalation will happen passively. Focus on short, forceful exhalations, continuing the practice for 1-3 minutes. Afterward, return to normal breathing.
4. Ujjayi (Victorious Breath)
Ujjayi breath is often referred to as “ocean breath” because of the sound it creates. This pranayama helps to calm the mind, balance emotions, and bring focus during meditation.
- How to practice: Inhale deeply through your nose, and as you exhale, slightly constrict the back of your throat, creating a soft “hissing” sound as the breath exits. The inhale and exhale should both be slow, deep, and controlled. Continue for several minutes.
Becoming Disease-Free Through Conscious Breathing
One powerful example of how controlled, deep breathing can help the body become disease-free is through the practice of intermittent hypoxic breathing or controlled breath-holds, used in both ancient practices and modern therapeutic settings. By regulating the breath in specific ways, we can improve oxygen efficiency and strengthen the body’s natural defense systems, helping to reverse disease without medication.
Take the story of individuals who have adopted breathing techniques like the Wim Hof Method or Buteyko Breathing—both methods rooted in the science of deep, mindful breathing and controlled hypoxia (temporary reduction of oxygen intake). These techniques have been reported to help manage and even eliminate conditions like asthma, autoimmune disorders, and chronic inflammatory diseases.
For instance, asthma sufferers who practiced Buteyko breathing—a technique that emphasizes slow, shallow breathing and breath holds—have reported significant reductions in symptoms. Studies on Buteyko breathing suggest it helps retrain the respiratory system, reducing airway inflammation and increasing tolerance to carbon dioxide, which plays a role in regulating the immune response. In many cases, patients were able to reduce or entirely eliminate their dependency on medications simply by altering their breathing patterns.
Another compelling example comes from the practice of yogic pranayama (controlled breathing), particularly techniques like Nadi Shodhana (alternate nostril breathing) and Kapalabhati (skull shining breath). Individuals who consistently practiced pranayama reported enhanced immune function and better control over chronic illnesses such as hypertension, diabetes, and even autoimmune disorders. By slowing and deepening the breath, these individuals reduced stress and inflammation—two key factors that contribute to the onset and progression of chronic disease.
The scientific principle here is clear: slow, deep, controlled breathing techniques can trigger the parasympathetic nervous system, improve oxygenation, and boost the immune system, enabling the body to heal itself naturally. As seen in those practicing these methods, the power of breath can indeed help one become disease-free, promoting a state of physical, mental, and emotional balance that many would traditionally seek through medication.
The Mystical Relationship Between Breath and Higher Realms
In the mystical teachings of Kriya Yoga, the breath is not merely a physical necessity; it is the key to accessing higher states of consciousness. Each breath carries with it prana, the life force energy that connects us to the universe and to the divine. When we learn to control the breath, we gain the ability to direct prana more consciously within the body, especially to the energy centers known as chakras.
Kriya Yoga teaches that prana flows through subtle energy pathways called nadis. The two main nadis are the Ida and Pingala, which represent the lunar and solar energies, respectively, and they intersect along the spine, wrapping around the central energy channel called the Sushumna. The Sushumna is the highway for spiritual energy, which rises from the base of the spine to the crown of the head during the process of Kundalini awakening. When the breath is harmonized and prana flows freely through the nadis, it helps to clear energy blockages in the chakras, allowing the Kundalini energy to rise and facilitating the experience of Samadhi—the state of spiritual enlightenment.
In Kriya Yoga, the breath is intricately linked to the mind. According to these teachings, the mind moves with the breath. When the breath is restless, the mind is restless. When the breath is calm, the mind becomes calm. Through the practices of pranayama, we train the mind to become still by first calming the breath. This allows us to transcend the ordinary state of consciousness and experience the higher dimensions of reality, where we can connect with our true essence, which is the soul.
The Power of Breath to Transform Consciousness
The breath is a direct channel to altered states of consciousness. In many mystical traditions, including Kriya Yoga, breath control is used as a means to shift the practitioner’s awareness away from the external world and into the inner realms. By slowing down the breath and making it more rhythmic, we can access the alpha and theta brainwave states, which are associated with deep meditation, creativity, and the experience of oneness with the universe.
At its highest levels, Kriya Yoga breathing techniques can help practitioners enter Samadhi, the state of unity with the divine. In this state, the sense of individuality dissolves, and the practitioner experiences themselves as pure consciousness, one with all creation.
The Kriya Yoga Path: Breathing Toward Enlightenment
The breath is not only a tool for relaxation and physical health; it is the spiritual key to unlocking the deeper layers of your being. Through regular and mindful practice of diaphragmatic breathing and pranayama, you can begin to experience the subtle shifts in energy that lead to greater clarity, emotional balance, and spiritual awakening.
Kriya Yoga offers a systematic approach to breath control, guiding the practitioner through various stages of spiritual evolution. At first, the focus is on purifying the mind and body, allowing prana to flow freely. As the practice deepens, the breath becomes subtler, the mind becomes quieter, and the practitioner is able to tap into the inner worlds of consciousness that lie beyond the ordinary waking state.
Through the breath, you can dissolve the barriers between the physical and the spiritual, accessing higher realms of awareness where time and space cease to exist, and where you realize your true nature as an infinite, eternal being.
Conclusion: The Breath as the Gateway to Mystical Realms
Breathing is an art—a sacred act that connects us to the life force that permeates all of existence. By mastering the breath through the teachings of Kriya Yoga, we gain access to an endless reservoir of prana, which nourishes not only our physical body but also our mind and spirit. Proper breathing is the gateway to higher realms of consciousness, where we can experience inner peace, spiritual wisdom, and the divine unity that underlies all creation.
The journey of breath is a journey inward, toward the realization of our true self. With every mindful inhale and exhale, we draw closer to the mystical realms of existence, where we can transcend the limitations of the ego and experience the boundless freedom of pure consciousness.
In the end, it is the breath that carries us through life, and it is the breath that will guide us toward spiritual enlightenment. So, take a deep breath, engage your diaphragm, and allow the prana to flow freely within you. Let each breath be a step on the path to higher consciousness, and let the teachings of Kriya Yoga lead you to the mystical realms of your own inner being.
Disclaimer:
The author’s views are his or her own. The facts and opinions in the article have been taken from various articles and commentaries available in the online media. Eastside Writers nor the writer takes any responsibility or obligation for them.
Note: Contact our Writers at www.eastsidewriters.com for writing Blogs/Articles on any niche. We have experts in various domains from Technology to Finance and from Spirituality to Lifestyle and Entertainment.
