Inspired by Bhagwan Shiva's teachings, this ancient breathing practice helps calm the mind and reduce stress
Ancient Yogic Breathing for Modern Stress: How the Shiva method cultivates peace & self-awareness
In today’s fast-paced world, stress, anxiety, and mental restlessness have become a part of daily life. Ancient yogic traditions, however, offer simple yet profound techniques to restore balance and reconnect with our inner selves. One such practice is conscious breathing, a method deeply associated with Bhagwan Shiva, revered in Indian spiritual traditions as the Adiyogi, the first yogi.
The essence of this practice is simple: when the breath becomes steady, the mind naturally settles. In that state of stillness, practitioners experience greater clarity, peace, and self-awareness.
Ancient yogic scriptures describe the breath as a bridge between the body and the mind. Emotional disturbances often alter breathing patterns, making them shallow, rapid, or irregular. Conversely, consciously slowing and regulating the breath can calm the nervous system and quiet mental chatter.
Bhagwan Shiva symbolises perfect stillness and inner mastery. Yogic teachings suggest that through disciplined breathing and meditation, one can move closer to the state of awareness that Shiva represents.
Establish the Right Posture
Begin by sitting comfortably in a quiet place.
Sit cross-legged on the floor or upright in a chair.
Keep the spine straight but relaxed.
Rest your hands on your knees.
You may use Chin Mudra (touching the tip of the thumb and index finger together).
Gently close your eyes and relax your facial muscles.
The goal is to remain comfortable and alert throughout the practice.
Follow a Gentle Breathing Pattern
Once settled, begin regulating your breath.
Inhale slowly through the nose for 4–6 counts.
Hold the breath gently for 2–4 counts.
Exhale slowly through the nose for 6–8 counts.
The exhalation should be slightly longer than the inhalation. Avoid forcing the breath or creating tension. Let the breathing remain smooth, natural, and rhythmic.
The true power of the practice lies not only in controlled breathing but also in conscious observation.
As you breathe:
-Notice the sensation of air entering and leaving the nostrils.
-Observe the rise and fall of the chest and abdomen.
-Become aware of the brief pause that naturally occurs after exhalation.
-Yogic traditions often regard this silent pause as a gateway to deeper stillness. Rather than trying to achieve anything, simply rest your awareness in that space.
To deepen concentration, practitioners may mentally repeat the ancient mantra:
“SO” during inhalation
“HUM” during exhalation
“So Hum” translates roughly to “I am That,” expressing the unity of the individual self with universal consciousness. Synchronising the mantra with the breath can help reduce distractions and enhance meditative focus.
When practised consistently, this breathing technique can positively influence both mental and physical well-being. Slow, controlled breathing activates the body’s natural relaxation response, helping to reduce stress and anxiety while promoting a sense of calm. By focusing attention on the breath, practitioners can improve concentration, mental clarity, and decision-making abilities. The practice also serves as an effective gateway to meditation, quieting mental chatter and making it easier to enter a deeper state of awareness. Over time, it can enhance body-mind awareness, allowing individuals to become more conscious of their emotions, thoughts, and physical sensations. This heightened awareness often contributes to greater emotional balance and resilience in daily life. Additionally, many yogic traditions believe that conscious breathing improves the flow of prana, or life-force energy, throughout the body, leading to increased vitality and inner harmony. Even dedicating just 10 minutes a day to the practice can bring noticeable benefits over time.
