Why I Breathe

Why I Breathe

rtn
The Why I... Series, Zen, Meditation

OK, let’s dive into breath work and the art of breathing. If you missed my entry on meditation, you might pair that piece with this entry.

Now you might be wondering: Art? Why you breathe? Don’t we sorta have to?

Of course! It’s true—breathing occurs automatically. Still, you can take over that system.

Breathing techniques are ancient tools our ancestors used to invite calm, regulate, and heal. We’ve seemed to have forgotten their power. As you explore the pantheon of options out there, try to find a few methods that you can vibe with. Experience what these tools can do for you. You might need them someday.

I’ve gravitated toward the following methods, which this post focuses on:

  • Counting methods

  • The Wim Hof method

  • Zazen

Counting Methods

These are easy to get the hang of. And they’re effective at deescalating stress. With a counting method, you count the duration of your inhales and exhales, as well as holds in between.

Since you can do them in less than a minute and bust them out anywhere at anytime, counting methods are great starting points for the curious.

My go-tos are:

  • 4-7-8: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, and so on. There’s no hold after exhales, so go right into the next inhale for 4 seconds.

  • 4-4-4-4 (also known as Box Breathing): Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and so on.

Try these out for a few minutes and reflect. What do you notice?

Another general breath work tip is to emphasize exhales that are longer than inhales, like how the 7-8 is longer than 4 in the 4-7-8 method. Longer exhales invite calm faster, as does fewer breaths per minute.

The Wim Hof Method

Wim Hof is a Danish extreme athlete-turned-inspirational leader in holistic health. His breathing method creates a calming effect like counting methods yet also provides a wellspring of energy and health benefits. Just three or four rounds can have immediate and tangible effects.

Note that aspects of this method like cold exposure can be dangerous or fatal without proper training and supervision. But once you learn the basics, it’s a safe form of breath work that has a ton of benefits.

I’ve completed two of his online courses and have thousands of hours practicing his method. My first ice plunge, which was epic, was with a certified Wim Hof instructor. I definitely recommend seeking out a pro if you’re interested in getting in the ice so you can learn safety best practices.

You can find the same courses I took and events with certified instructors near you on his website: wimhofmethod.com. Wim’s positivity and method have made a huge impact on my life. I’ve dreamed of completing his instructor training.

Zazen

Where counting methods offer quick relief, and Wim Hof provides inner fire, zazen provides inner peace. Clarity, grounding. Dissolution of subject and object.

Zazen is the physical sitting that one assumes when practicing zen. It’s the physical expression of our intrinsic Buddha nature.

Essentially, you sit quietly and do one of these methods, which are sequenced from easier to more challenging:

  • Following the breath: Noticing the breath go in and out

  • Counting the breath: Counting breaths from 1 to 10, then starting over

  • Sitting with koans: Focusing on a specific sound, word, or phrase in a koan

  • Shikantaza: Just sitting in silence, striving for no-mind

If you’re inclined, try following the breath or counting it. They’re welcoming for beginners grappling the “monkey mind.” The “assignment” to follow or count the breath gives the monkey mind something to do. It becomes a lighthouse for your practice, steering you back on course when the monkey mind spurns another thought, feeling, or sensation.

In some schools, zen teachers assign students koans, usually starting with one known as “mu.” Koans are brief stories that recount kensho or awakening experiences that happened to ancient zen masters, monks, or lay practitioners centuries ago. After completing all the koans, which can take a decade or longer, practitioners might go through all of the koans again or switch to shikantaza.

Koans are especially useful for inviting kensho, yet ALL of these methods can lead to kensho. So if sitting in silence is intense or uncomfortable and koans seem bizarre, start with the basics and follow or count the breath.

I’ll go deep on zen in the future. Until then, check out The Three Pillars of Zen: Teaching, Practice, and Enlightenment by Philip Kapleau Roshi if you want to learn more about zen (from an actual expert).

Over time, all the methods I’ve learned started to work together. Tips and tricks from one method crossed over to another method. Probably because it’s all breathing.

Breathing is more than an autonomic, background activity going on in your body. You can intentionally tune in and control your breath in different ways to produce beneficial effects. It’s free and no one can stop you from doing it.

In today’s world, is this not a good thing to do?

- rtn

Richard Nesberg | Author of "Down the Rabbit Hole: Your Guide to Crypto Literacy"

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