Fifteen Minutes to Heaven
Most bodily functions happen automatically, without any input required from us. Our hearts pump blood, our cells divide and rebuild our tissues, and our livers filter out the excess alcohol we had on New Years Eve. In fact, we have little or no control over almost all the key systems in the body, with the exception of our breath.
We can go for weeks without food and days without water, but even a few minutes without oxygen can lead to brain damage or death. So why is it that we have so much control over our respiration, arguably the most important system in the body?
I use a lot of "wellness" techniques that I've picked up over the years. Meditation (mind work) and yoga (body work) are both key staples and have been enormously helpful for me, but they're not always the right fit. If I haven't slept well I may be too tired and sluggish for productive meditation first thing in the morning. Or I may not have enough time or the proper environment for yoga or other movement centric exercises. And sometimes I’m just in a funk and don't feel like doing anything.
Fortunately, there is a technique that combines many of the benefits of both meditation and yoga, can be completed in 15 minutes, and requires only a floor to lie on: breathwork.
I was first introduced to breathwork a few years ago through the teachings of Wim Hof. He gained fame by using mastery of his breath to perform incredible, seemingly impossible feats: submersion in an ice bath for almost two hours, running a half marathon above the arctic circle AND climbing snowy mountains, wearing only shorts and no shoes. He was also able to control his body's immune response in a scientifically controlled setting.
In short, he was using his breath to control the automatic responses of his body in ways that simply shouldn't be possible given our current understanding of human physiology. I would use his techniques intermittently over the years, but found them too intense for regular use. Luckily, I was introduced to a modified version while attending 40 Years of Zen in early 2020.
There are many different breathwork techniques but the basic premise is to do rhythmic, controlled, deep breathing for an extended period of time. The technique I use most often involves first breathing deeply into the stomach, finishing the breath by expanding the lungs, then letting it all out and beginning again. No matter how I'm feeling, I can always get through "just one more breath" until I've reached the end of the session.
Breathwork is traditional to almost all esoteric traditions and religions, though the forms now used mostly seem to have roots in the Hindu tradition of "Pranayama" (breath control). Connecting with our breath is also a key part of meditation and yoga, both of which are systems meant to reintegrate our physical and energetic states. Although breathwork has profound benefits for the mind and body, I feel the effect most acutely on my spirit.
When I begin a breathwork session the first thing I notice is tingling throughout my body, as my blood is oxygenated. The initial ten minutes or so are typically somewhat of a struggle as I work to find a comfortable rhythm. Once I settle in though, the magic starts. As I exhale I can practically feel layers of stress, anger, frustration and resentment peeling off of me. And sometimes a primal scream will come out. It feels like spring cleaning for the soul. It feels amazing.
That's why I call it Fifteen Minutes to Heaven.
Like many people, 2020 was a particularly difficult year for me. While I didn't have any particular fear of Covid, the totality of circumstances lead me to feel anxiety and frustration that I hadn't experienced in years. When I was too agitated to meditate and too lethargic to exercise, breathwork was my lifeline. I know that fifteen minutes of effort will leave me with a revitalized body, a clear mind and a soaring spirit.
I don’t know why we have so much control over our breath, but it’s absolutely clear to me why it’s an integral part of so many ancient traditions. Without a doubt, it's the most powerful practice I've adopted in the past year.
Moving forward, I fully intend to deepen this practice and will be doing breathwork every morning for thirty days. I began as soon as I woke up this morning and, while I ended up yawning my way through the first half, it was an incredible way to begin the day. If you're looking for more energy, clarity and peace of mind, body and spirit, I invite you to join me.
Note: This is the guided breathwork session I use most often: https://www.youtube.com/watch?v=VxQRzuttq5A&t=00s