Practicing the Foundation Breath
Don’t talk unless you can improve the silence. Jorge Luis Borges
I have practiced hot yoga on the same mat in the same studio for nearly ten years. It’s a little frayed around its edges and is starting to lose some of its no-slip grip. I should have replaced it six months ago but I have to admit I am attached to this mat. We have been through a lot together. Attachments like these seem innocent enough, but there’s something else going on here and I feel I am finally getting to the bottom of it. Every time I roll out this mat and look down on its signs of wear, I tell myself a little story. It’s a story that celebrates my hard work and dedication to my practice through the years. It feels good to keep repeating this story, which is why the mat keeps living to see another day. The problem is this story has very little to do with my yoga and a lot to do with keeping my ego happy. Without diving too far into the weeds, approval has always been important for me, even when I generate it on my own. This deeper stuff is great to shine some light upon, but will have to wait until a future post for closer examination. What is important here is my attachment and its happy little story 1) take my focus off what I am actually doing on the mat and 2) obscure the fact that I’d be safer on a new one.
When we loosen our hold on something or someone, we stop feeding the stories they inspire and bring greater awareness to whatever we’re doing in the present.
This is how our attachments work…under the radar, but still in plain sight. The new car, the coveted job title, the approval of those close to us (…or not so close). Our attachments play starring roles in all our favorite stories. Of course, the attachments themselves are not the problem…it’s how we cling to them and spin our stories around them that can get us into trouble. After all, I should have replaced my mat six months ago…I have just been getting in my own way. In many Yoga and Buddhist traditions, attachment is viewed as a major source of suffering in our lives. Non-attachment or non-possessiveness (aparigraha) is considered so important, it is held up as one of the five yamas, or ethical principles of yoga that help guide us through our daily interactions and activities. The logic here is straightforward: when we loosen our hold on something or someone, we stop feeding the stories they inspire and bring greater awareness to whatever we’re doing in the present.
And this is where our breath comes in. We hold on to our breath just like anything else we are afraid of losing. When we let go of our breath, we reset our nervous system and loosen the hold of even our strongest attachments and most compelling stories. The Foundation Breathing exercise presented below focuses on the exhalation and that sublime stillness before we take our next breath. Approach it with an open mind. With some practice you will likely find it, as I have, to be a powerful addition to your self-care toolkit.
Foundation Breath Basics
- Our attachments (people-possessions-beliefs-expectations) can be a major source of pain and suffering
- The Foundation Breath can pull us from repeating story loops and loosen the hold of our attachments
- Research suggests that diaphragmatic (belly) breathing moderates clinging and controlling behavior by increasing our attention, improving our mood and reducing our stress levels (see references below).
- Breathe in through the nose – Release the breath through the mouth – Pause – Repeat
- Start with a 2-3 sec. inhalation-exhalation and 1 sec. pause and move up from there.
- Breathing in through the nose conditions the air for absorption in the lungs.
- Breathing out through the mouth (vocalization optional) focuses attention on the exhalation.
- Slow down persistent worry over pending medical test results or financial strains.
- Lessen chronic stress due to workload, a challenging boss or an upcoming performance review.
- Let go of the expectations related to your balance in tree pose or your strength in triangle. As one of my teachers puts it: “One percent of the pose done correctly provides 100% benefit.”
- Hafenbrack, A. 2017. Mindfulness Meditation as an On-The-Spot Workplace Intervention. Journal of Business Research. 75, 118-129.
- Landau, M. (2018). This Breathing Exercise Can Calm You Down in a Few Minutes, Vice Media, Retrieved Feb25, 2020.
- Ma, X., Yue, Z., Gong, Z, Zhang, H., Duan, N., Shi, Y. Wei, G. & Li, Y. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8(72): 1-12.
- Pattee, E.(2020). The Difference Between Worry, Stress and Anxiety, The New York Times, Retrieved Feb 29, 2020.
- Schmalzl, L., Powers, C., and Henje Blom, E. (2015). Neurophysiological and neurocognitive mechanisms underlying the effects of yoga-based practices: towards a comprehensive theoretical framework. Frontiers in Human Neuroscience, 9:235.
- Sullivan, M., Erb, M., Schmalzl, L., Moonz, S., Taylor, J. & Porges, S., 2018. Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. Frontiers in Human Neuroscience, 12(67), 1-15.