Original Magic: The Rituals and Initiations of the Persian Magi - Michael M. Hughes 2018
Breathwork
Self-Care and Resilience
One form of meditation is particularly useful for stressed-out, beaten-down activists: breathwork, or pranayama as it is known in yoga.
Learning to control one’s breath can be a literal lifesaver, too. Controlled breathing has dramatic effects on our physiology and consciousness. I’ve found two techniques to be especially useful: the yogic breath of fire and the 4-7-8 breath popularized by alternative health pioneer Andrew Weil.
Breath of fire is a yogic technique that looks a lot like hyperventilation, but results in a fast, powerful alteration of consciousness that is paradoxically calming and energizing. I use it when I am tired and foggy-headed and need a burst of energy. But if you feel dizzy or light-headed, stop immediately. It’s never a bad idea to check with your doctor if you have any concerns about the safety of breathwork exercise
To do the breath of fire, sit with your back straight. Keep your mouth closed. Exhale rhythmically with quick, forceful, rapid breaths through your nose, aiming for two exhalations per second. Focus only on the loud, forceful exhalations, as you will inhale automatically between them. Tighten your stomach muscles with each expulsion of breath. Do this for a minute at first, building up gradually to two to three minutes as you get more experienced.
To end, inhale slowly and deeply through your nose. Pull in your stomach muscles, pull up on your perineum, and clench your anal sphincter. Hold for a moment, then exhale. You will feel a powerful surge of energy. Take several deep breaths to end the practice. You may find your body tingling and buzzing, which is completely normal.
Andrew Weil’s 4-7-8 technique combines cyclical deep breathing and retention of the breath, resulting in a very deep state of calm relaxation. I’ve taught it to people for years with uniformly amazing results. It is my go-to breathing technique when I am stressed, panicky, or anxious. If you have trouble falling asleep, please try it and thank me later.
Do seek out Dr. Weil’s description and videos of the breath because he adds a number of nuances, but in brief:
Sit with your back straight. Exhale loudly through your mouth. Then, with your mouth closed, rest the tip of your tongue against the roof of your mouth inside your front teeth. Inhale deeply to the count of four. Then hold your breath while counting to seven. With your lips pursed, exhale (you should hear your exhalation as a whoosh) to the count of eight. Repeat three more times for one cycle.
You can spend a lifetime studying breathwork and pranayama, but please consider learning these two simple techniques. You can easily find instructions and videos in books and online.
