Panic Prescription

One-Minute Breath

Yogic texts and Chinese medicine teach that every person is particularly sensitive to their fears along the meridians of the diaphragm. Everyone has them, and it makes sense, when you consider the diaphragm’s role in drawing breath in and out, that your fears would be so closely linked to your breath – after all, you know when you’re relaxed by the ease with which you breathe.

So why not exercise this major muscle and use your breath to cure yourself of traumatic thoughts. It’s simple, though it will take some practice to build up to it. All you have to do is breathe in three segments: 20 seconds on the inhale, 20 seconds holding, 20 seconds exhaling, and repeat. It will get difficult, because working with the diaphragm in this manner evokes fears. But be brave. Try it just three times to start, then push beyond, up to 11 minutes. You’ll find that once you get past that initial panic, a world of peace awaits.

Recommended: The Breathing Book: Vitality & Good Health Through Essential Breath Work


Charleen commented on 11-Dec-2009 08:05 AM2 out of 5 stars

I find this extremely hard to do! I am up to 3 minutes, but am wondering whether you are supposed to do this continuously or catch your breath in between!

Yogamint Crew commented on 12-Dec-2009 09:06 AM3 out of 5 stars

Yes, this is difficult to do. You have to work up to doing it without taking an interim breath--rather like training for a marathon. You might want to start by perfecting the 30 second breath and work up from there. Staying calm and doing the best you can will still give you many benefits. We are always rewarded for our efforts!

Helvia commented on 14-Feb-2010 06:33 PM5 out of 5 stars

This is one of the most effective breathing techniques I am practicing. Thank you!

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