Namaste - last week we studied one of the techniques Patanjali suggests to calm the mind (cultivating proper attitude).  Let us look at the next one this week.

When our mind is disturbed or is ‘anxious’, it typically is occupied with three activities.  a) Speed of thoughts b) Too much ‘focus’ or ‘fixation’ on the cause of disturbance c) Negativity.  Think for a moment what goes through the mind when, for instance, there is a calamity back home and you are unable to reach your loved ones for a couple of days. There is a lot of speed and negativity, all focused on what may have happened to your loved ones.  However, once we know that all is well, the anxiety just ‘drops off’ of the mind!    When we don’t learn to calm the mind in general, it becomes disturbed more easily even due to ‘routine’ activities such as airplane travel, guests coming home for dinner, lost keys and even traffic!

Patanjali suggests deep breathing techniques that involve extended exhalations (1.34: pracchardana vidharanabhyam) to calm the mind.  Sit in a comfortable position with your back straight, using a wall support or a chair if you have back pain. Close your eyes and slowly observe your breath for a few seconds.  Then, do this simple belly breathing practice for 3 to 5 minutes couple of times a day to start with.

1.       Inhale through both the nostrils slowly to a count of four.  Belly expands as you inhale.

2.       Exhale through both the nostrils to a count of eight. Belly contracts as you exhale.

3.       Pause for a couple of seconds (as per your comfort) while observing the pensive state of mind.  Go back to step 1.

Why extended and deep exhalations?  Exhalation is connected to the Parasympathetic Nervous System which is the relaxing and restorative branch of the autonomic nervous system.  The longer the exhalations and the pauses after them, the more relaxing it is to the body and the mind.  (For more details, see https://featheredpipe.com/breath-affects/).  Happy deep breathing, and more next week on the next technique!