Q : How do we create more awareness around nasal breathing?
A : By practicing nasal breathing of course… and by acquiring experience & correct knowledge.
Every moment is a new beginning… start each breath with awareness & intention!
Calmly and gently close your mouth, place your tongue on your top palate and start breathing through your nose in this current moment…
Starting or Learning something new usually requires intentional repetitive practice. When we master a new skill or behavior consciously, we then progress toward consolidating the new skill or behavior habitually.
A simple way we can easily integrate nasal breathing into our everyday life is to start and end each day with small amounts of conscious nasal breathing.
Before sleep and upon waking are perfect times, start with 3 to 5 full breaths through your nose… Progress to breathing with more awareness while sitting and definitely while chewing… Slowly try to integrate nose breathing into everyday life… Progress to walking and other low intensity exercises.
Initially it may feel strange or unusual if you haven’t brought attention to your breath rate or pattern before, that’s normal, when we try or attempt something new a level of discomfort or feeling unusual sensations in the body is to be expected.
Progress to nasal breathing while moving, start with a low intensity exercise like Qi Gong, Tai Chi, jogging, rowing or cycling… Anything full body, rhythmic and cathartic, dancing is also a good option, just bring your awareness toward breathing rhythmically through your nose.
Of course, there are times in our life that we can, should or need to breathe through our mouth.
Mouth Breathing is a very handy backup system that compliments the nose and it plays a very important function in our life, but not for regular everyday breathing.
Only during intense exercise, exhaustion and exertion should we breathe through the mouth… Or if we have nasal congestion or a biomechanical reason, such as a broken nose or deviated septum.
Our mouth should only be used as a back up system, and as a last resort for breathing, otherwise your mouth and lips should stay closed most of the time, unless talking, putting food in, and of course, smiling, laughing and kissing!
Placing the tongue on the roof of the mouth, just behind the top front teeth, is a practice deeply rooted in Daoism, Qi-Gong, and other spiritual traditions. This seemingly simple action plays a crucial role in connecting the body’s internal energy circuits, particularly in the context of the microcosmic orbit, Kechari Mudra stimulation, and overall physiological well-being.
In Daoism and Qi-Gong, the microcosmic orbit refers to the flow of energy, or “Qi,” along two primary meridians: the Governing Vessel, which runs up the spine, and the Conception Vessel, which runs down the front of the body. These meridians are part of a larger network of energy channels in the body, and their circulation is essential for maintaining health, vitality, and spiritual development.
Placing the tongue on the roof of the mouth connects the Governing and Conception Vessels, completing the microcosmic orbit. This connection allows the free flow of Qi throughout the body, harmonizing energy and promoting balance between yin and yang forces. Without this connection, the energy circuit remains incomplete, leading to potential blockages and stagnation in the flow of Qi, which can manifest as physical or emotional imbalances.
Kechari Mudra is a yogic practice where the tongue is extended back toward the soft palate or even further into the nasal cavity. In its most basic form, placing the tongue against the roof of the mouth is a preliminary stage of Kechari Mudra. This practice is said to stimulate the flow of subtle energies, particularly through the Sushumna Nadi, the central energy channel that aligns with the spine.
Kechari Mudra is believed to activate higher states of consciousness, facilitate the upward movement of spiritual energy (Kundalini), and enhance meditation practices. It is also associated with the stimulation of the pituitary gland and the release of neurochemicals that support spiritual experiences.
From a physiological standpoint, placing the tongue on the roof of the mouth during nasal breathing enhances the production of nitric oxide (NO). Nitric oxide is a critical molecule that serves multiple functions in the body:
When the tongue is positioned correctly, and nasal breathing is practiced, the nasal passages produce higher levels of NO, which are then circulated throughout the body, enhancing oxygenation, immune defense, and neurological health.
The vagus nerve, often referred to as the “wandering nerve,” is a crucial part of the parasympathetic nervous system. It helps regulate various bodily functions, including heart rate, digestion, and respiratory rate. Proper tongue placement and nasal breathing can stimulate the vagus nerve, promoting a state of relaxation and reducing the stress response.
Stimulating the vagus nerve through this practice also enhances the body’s ability to enter a state of “rest and digest,” which is essential for recovery, healing, and overall well-being. The connection between the tongue, nasal breathing, and vagus nerve activation highlights the integrative nature of these practices, where physical posture and breathing techniques directly influence the nervous system and overall health.
Cerebrospinal fluid (CSF) is the clear fluid that surrounds the brain and spinal cord, providing protection, nourishment, and waste removal. The flow of CSF is closely linked to the rhythms of breathing, particularly slow, deep nasal breathing.
When the tongue is placed on the roof of the mouth, it supports proper alignment of the cranial bones and the flow of CSF. This positioning helps maintain the delicate balance of pressure within the cranial cavity, facilitating the optimal function of the brain and spinal cord. The rhythmic flow of CSF, supported by proper breathing and tongue placement, is essential for cognitive function, neurological health, and the overall maintenance of the central nervous system.
The simple act of placing the tongue on the roof of the mouth behind the front top teeth is a practice with profound implications for both physical and spiritual health. By connecting the energy circuit in the microcosmic orbit, stimulating Kechari Mudra, enhancing nitric oxide production, activating the vagus nerve, and supporting cerebrospinal fluid flow, this practice serves as a powerful tool for harmonizing the body, mind, and spirit.
Incorporating this technique into daily breathing practices can lead to greater relaxation, improved health, and a deeper connection to one’s inner self, fostering a holistic sense of well-being.
Lips sealed closed. Tongue on top palate of mouth. Try to cover the top palate as much as possible with your tongue. Tip of the tongue touching the back of the upper teeth & the top bottom teeth.
Your jaw should be closed with your teeth slightly touching, but not clenched. This may not be comfortable or perhaps possible for some of you, depending on the structural development of your jaw, or the size of your mouth and tongue. Find a position that works best for you, one that closely resembles the suggested postures outlined above.
Make sure you can produce and use saliva during the breathing process– this will most likely happen naturally and as a by product of the technique.
This posture is not just to use during an intentional breath practice… It’s to be used in every conscious moment, keeping this jaw and tongue position automatically optimizes your respiratory function, lowers your heart rate, and it produces more nitric oxide for better nutrient, mineral and oxygen absorption.
Mimicking sleep with conscious intentional nasal breathing involves employing specific breathing techniques to induce a state of relaxation and promote physiological and mental growth and recovery similar to that experienced during sleep. Here’s how it works:
Regulation of Brain Wave Activity: During sleep, brain wave patterns transition through various stages, including delta, theta, alpha, beta, and gamma waves. Similarly, conscious intentional nasal breathing can influence brain wave activity, promoting slower frequencies associated with relaxation and meditation, such as alpha and theta waves. By synchronizing breathing patterns with these brain wave states, individuals can induce a state of calmness and mental clarity akin to that experienced during sleep.
Activation of the Parasympathetic Nervous System (PNS): Nasal breathing stimulates the parasympathetic nervous system, also known as the “rest and digest” system. This activation promotes relaxation, lowers heart rate, and reduces stress hormone levels, mimicking the physiological effects of sleep. By consciously engaging in nasal breathing exercises, individuals can shift their bodies into a state of restorative restfulness, similar to the PNS dominance experienced during sleep.
Facilitation of Physical and Mental Recovery: Sleep plays a crucial role in physical recovery, allowing the body to repair tissues, consolidate memories, and regulate metabolic processes. Conscious intentional nasal breathing promotes deep relaxation, which facilitates the release of tension in muscles and promotes circulation, aiding in physical recovery. Additionally, nasal breathing enhances oxygenation of the brain, supporting cognitive function, memory consolidation, and emotional regulation, similar to the benefits observed during sleep.
Stimulation of the Endocrine System: Nasal breathing influences the release of hormones involved in stress response and relaxation, such as cortisol and serotonin. By practicing conscious intentional nasal breathing, individuals can modulate hormone levels, promoting a sense of calmness and well-being comparable to the hormonal balance achieved during sleep.
Overall, mimicking sleep with conscious intentional nasal breathing offers a practical and accessible way to reap many of the physiological and mental growth and recovery benefits associated with sleep. Incorporating nasal breathing techniques into daily routines can enhance overall health, well-being, and resilience, providing a valuable complement to traditional sleep patterns.
What body position is most efficient, most effective and most comfortable for you is what you need to consider. I’m going to share the postures I personally use currently or have trialed in the past. I encourage you to adapt the suggestions to suit your unique body design so you can create a free flowing, full breath.
There are numerous variations of what posture you can place your body in, before we touch on that, let’s bring some awareness back to the environment we are existing & breathing in. Is the air clean, is there adequate air ventilation or air circulation? Are there any potential distractions that will disturb your practice? Is the temperature consistent? Rarely do we get the perfect conditions and environment at the times we desire. Consider preparing your practice for the best possible outcome by finding and scheduling a non negotiable sacred time each day. I do understand for some of you that can be a challenge to find the time.
Keep in mind, this is a breath practice, not a meditation practice. Finding the most suitable position is crucial. The most effective position to seek is one that allows for a full breath, one where the airways are open & free from obstructions or limitations, one that supports diaphragm movement, one that encourages flexion & alignment of the spine, one that allows the blood to circulate freely and a posture that is easily sustained and maintained throughout a practice.
Laying Flat vs Sitting Upright
If I was to follow the guidelines above, that simply suggests laying flat on the ground or floor. Sitting upright is certainly an option or possibility, what does however happen in this posture is that your spine is compressed and resisting gravity, potentially curved and non supportive of a still head position, and the lungs and stomach slightly limited in my opinion and unable to fill to their full potential. the head can also drop and shoulders fall in ( pending on each individual, conditioning & posture ) causing a slight restriction in both the airway and lung capacity or the ability for the diaphragm to fully expand or fill the lungs to absolute potential fatigue of the erector spinae.
Personally, I’d prefer to take out all those risks, by simply choosing to lay flat. I understand that some of you may have some body ailments or restrictions due to previous injuries or conditionings, and you may be physically or biomechanically unable to sustain laying flat on your back over a short or long time. I do strongly encourage you to attempt and persist with it for as long as possible, soon enough, this posture, combined with the breath technique, will help you to re-align your spine and re-calibrate your posture. When we give our best effort, our best effort naturally gets better!
Another advantage of laying flat is that blood circulation flows more freely and you can elevate your elbows so that your rib cage is already slightly raised & elevated, and less effort is then required to breathe… Less is more, when you find a rhythmic harmonic pattern that resonates with your body, you may be surprised how much air you can inhale into your lungs and with very little physical effort required. Our body loves rhythm and harmony, so does the breath… It doesn’t necessarily want effort, push and grind all the time…. that’s activating the fight/flight/freeze stress response and nervous system…We don’t want to add tension…We’d prefer to go into a deeper state of calmness and peace, the rest and digest parasympathetic nervous system… And we do this by starting in a relaxed peaceful tranquil state…
Adapt and adjust your posture at any time, I encourage you to find the posture that’s most comfortable and works best for you, there’s no rules here… Just free will…
Let me show you some of the postures I use.
Keeping your legs elevated ( the reverse sitting position ) is something you can apply, in fact use anything that aids in having a more comfortable and enjoyable experience. This position is good way to stimulate the parasympathetic nervous system. and in time actually contributes to resetting the nervous system completely. Applied as a 30 minute daily practice for around 2 weeks can be very beneficial, and specifically for this Progressive Breathing Practice, it allows us to sink into a deeper state of inner peace and calm.
Some of you may need some lumbar or neck support, a rolled towel under the hips or a small pillow to support the head and neck usually will help, but in time, practising this breathing technique may help correct your spine and posture, and you may find you don’t actually need these extra props moving forward.
