Mantras and Breath
This week I’m interested in the combination of mantras and breathing to clear away unwanted thoughts, emotions, and energies from our physical, emotional, and energetic bodies.
In Buddhism, a mantra is a sacred sound or word which is repeated in union with the breath to cultivate deep meditative states. As mantras are repeated with the in-breathe and out-breathe, greater levels of concentration and tranquility are achieved. Thich Nhat Hanh, the great Vietnamese-Buddhist monk, has gifted the world with countless mantras- many about the breath itself:
“Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.
Breathing in, my in-breath has become deep. Breathing out, my out-breath has become slow.
Breathing in, I feel calm. Breathing out, I feel at ease.
Breathing in, I smile. Breathing out, I release all my worries and anxieties.
Breathing in, I dwell deeply in the present moment. Breathing out, I know this is a wonderful moment.”
As you work with these mantras, they can become shortened into a beautiful poem.
Breathing seems straight-forward since we all do it to survive, but in reality, it’s a bit more nuanced. Many people tend toward thoracic breathing in which the breath stays in the upper chest- you may feel this breath in your own body if your upper ribs and collar bones move upward as you inhale and down as you exhale. This is a very shallow breath that can lead to a host of issues overtime since it lacks the restorative qualities of a deep breath. Diaphragmatic breathing, or belly breathing, on the other hand, engages the diaphragm, expands the belly and fills the entirety of the lungs with fresh breath.
To belly breathe, place 1 hand on your chest and 1 hand on your belly. Breathe in through your nose imagining the breath reaching the bottom of your belly. You should feel your lower ribs and belly expand outward, the hand on your belly should rise and the hand on your chest should remain still. Pause for one moment. Then exhale slowly through your mouth as if you’re blowing out a candle. You should feel your lower ribs and belly contract inward, the hand on your belly should fall and the hand on your chest should remain still. Pause for one moment and repeat.
Personally, I love to practice mantras because they provide something for me to focus on when my anxiety is spiraling, they help me ground and center myself, and over time, they’ve helped me relax into profound clarity and insights. I often find myself returning to the practice of belly breathing, especially as a means of shifting myself out of the physical and mental constriction of anxiety. After just a few minutes of mindful breath and mantra I always feel grounded, clear, calm.
This practice is free, it’s accessible for all ages, it’s available to you right now. Let me know what you think, if you tried it, if it’s changed your life for the better.
