Connect to the Immediate Power of Conscious Breathing to Optimize Your Health
Have you ever realized during a stressful moment that you were holding your breath?
And did you notice how your body and mind instantly tightened… and that it was harder to think, feel, and respond resiliently to your life circumstances?
Stress can literally take your breath away…
On the other hand, maybe you consciously stop to take a deep breath before an important meeting, phone call, or decision… to release tension and feel a greater sense of ease and embodied presence.
Breath is one of the only involuntary bodily functions we can consciously alter at any time… and it directly and powerfully affects our consciousness, physiology, and brain chemistry.
Chronic stress patterns, addictive behaviors, emotional overwhelm — all these common challenges can be potently met with the gentle elixir of breath modulation…
With continued and conscious attention to your breath, you can create a new baseline of stability and resilience in your day-to-day experience.
Let Your Breath Carry You into Sublime Relaxation and Optimal Vitality
Rather than chronic clenching, you can learn to let go of control and anxiety and foster expanded states of peace and poise.
There are varied approaches to using your breath to enhance your cognitive ability, regulate your nervous system, and expand the quality of aliveness in your body…
That’s why I’m thrilled to invite you to join the Breathwork Summit from March 23-27 — a convergence of leading breathwork guides who will equip you with best-practice methods to become a masterful breather!
By applying these tools, you’ll accumulate greater emotional resilience, be more prepared to face any challenge, and break through areas of chronic “stuckness.”
Free Online Event Breathwork Summit March 23-27, 2020
This powerful gathering will feature more than 45 of today’s highly sought-after breathwork experts and teachers —including Dr. Dan Siegel, Rollin McCraty, Kathleen Booker, Jessica Dibb, Jim Morningstar, Gay Hendricks, Dr. Ela Manga, Anthony Abbagnano, Rhonda V. Magee JD, Dan Brulé, and Dr. Stephen Porges.
They’ll be sharing numerous simple breathwork practices to move you from stress, anxiety, fatigue, or depletion into easeful states infused with vitality and relaxed alertness.
This groundbreaking Breathwork Summit will reveal the science, art, and power of full-spectrum breathing. I hope you’ll participate in this online gathering presented by The Shift Network. Prepare to be transformed!
During this profound 5-day event, you’ll discover:
Enhanced breathing techniques to calm down and “groom” your nervous system so you’re less easily triggered by outside circumstances
Groundbreaking research and the latest discoveries in the science of breath
Ways you can apply breathwork in challenging, high-stress settings
Landmark ways to use breathwork in community building
Breathing practices that aid in sexual wellness
A comprehensive breathing “plan” you can integrate into your daily routine
Immediate shifts (less than a minute!) in your conscious perception
Increased health — including boosted immune system, cardiac vigor, and more
Inspiring stories on how breathwork is used in humanitarian crises
Ways that breathwork skills are being used to mitigate and even transform the dynamics of racism
And so much more!
Have you ever watched closely how a baby breathes? Their entire body flutters with unhindered movement with each inhale and exhale…
YOU can be that unencumbered again — shaking off the crust of old tension habits and fully expressing yourself in a world that desperately needs more embodied, centered souls!
Join us in this landmark event. We look forward to seeing you there.
RSVP here for the Breathwork Summit — at no charge.
Here’s some of the brilliant speakers will be sharing with you…
Dr. Dan Siegel will elucidate how both unconscious and conscious breathing affect your mind… and how to open to the “plane of possibility” through conscious breath.
Discover how self-modulating your breathing physiologically helps reduce stress and emotional reactions with Rollin McCraty.
Explore why burnout has become an epidemic — and learn specific breathwork practices to prevent it with Dr. Ela Manga.
Join Kathleen Booker as she shares stories about people who used conscious breathing to transform dire health and financial crises.
Learn from one of the most joyful masters of breath, Gay Hendricks, as he reveals the miracles that conscious breathing can create… in small, everyday moments, in relationships, and in high-level work.
Find out how to use your breath to transform shame and flower into the fullness of your being with Anthony Abbagnano.
Join Rhonda V. Magee, JD, for a breath meditation to feel more whole, awake, and heartful, as she demonstrates how breathing can be a powerful medicine for our world.
Investigate why breathwork is a key technique in bringing all people of the world together — beyond the differences in culture or beliefs that have kept us separate — with Dan Brulé.
Dr. Stephen Porges will discuss the “Polyvagal Theory” — and how reactions to danger and trauma may cause your nervous system to respond to loved ones as if they’re predators.
Be prepared to have your experience of Consciousness and Love stretched beyond previous perceptions with Jessica Dibb, as you delve into Integrative Breathwork — a doorway to awakened and actualized consciousness.Jim Morningstar will focus on how body themes influence your daily interactions and outcomes, and provide practical insights into how you can use their gifts and avoid their limitations.
Judith Kravitz will share the foundational principles for physical, mental, and spiritual health… and illuminate how breathwork opens doors to “miracle consciousness.”
And much more!
RSVP here for the Breathwork Summit — at no charge.
The Shift Network aim’s to create a sustainable, peaceful, healthy and prosperous world.
We hold a vision where, not only are everyone’s basic needs met while living in peace, but the very best in all of us is expressed and humanity’s full creative potential is set free.
Our intention is to share the very best in personal and societal transformation, so that together, step by step, we’re shifting the way we do things on this planet and creating a beautiful world that works for all.
A network of inspired hearts, awakened minds, and dedicated souls.
In this 30-minute talk from A-Fest Mexico 2016, Tom Chi, inventor and co-founder of Google X.
In this talk he shares one of the most powerful ideas you can learn: it transcends science, religion, politics, social responsibility and humanism. He describes in practical terms how we’re all interconnected.
My name is Tom Chi, and ever since I was a young child, I was determined to understand how the entire universe worked,
and that fascination led me to my first job.
At age 15 – I did astrophysical research with the Harvard-Smithsonian Observatory in active galactic nuclei.
Now, years after being a scientist and astrophysicist, I slowly kind of matured out of that and entered the world of people.
It actually turns out that the world of people is way harder to understand than the entire universe.
But I stayed with it, and in the process of being a technologist, an inventor, and an entrepreneur, I’ve learned a lot about people.
What I’m going to talk to you today is a little bit of what I’ve learned.
Because as I learn about people, I get very interested in the gaps that still remain for us as human beings and us as a civilization, relative to the challenges that are in front of us.
And one of those gaps that I’ve seen is around this concept, and the concept is a really simple one.
It’s the concept that everything is connected.
You’ve probably heard this many, many times, in fact.
It’s an element of almost every spiritual tradition of humankind throughout all of history.
But whenever I hear people talk and mention this phrase, that “we are all connected,” they do so in a way where it’s something they wish that they could believe was true, that it’s something that’s abstract; that it’s esoteric; that it’s a thing that is unprovable, but they just really wish the universe was like that.
And today I’m here to describe that everything really is connected, and not in some abstract, esoteric way but in a very concrete, direct, understandable way.
And I am going to do that with three different stories:
a story of the heart,
a story of the breath,
and a story of the mind
So let’s begin.
The Story of the Heart
So all of you in this audience today, your hearts are beating right at this moment.
And the reason that your hearts beat is because you need to move this molecule through your blood called hemoglobin.
And hemoglobin carries this smaller molecule that’s called heme B, which is what we see over here.
Now, at the heart of heme B is a single atom of iron, so in a way, at the heart of our heart is this little iron atom.
And this is actually really a central part of the hemoglobin molecule because this is the thing that allows us to bind oxygen and move that through our circulatory system.
But one thing that you may not know is that the only way that iron is created in the universe, is through supernovas and through supermassive stars.
So the universe started with basically no iron at all.
Hydrogen. Helium – And only through the process of these stars forming, exploding, forming and exploding, was iron able to be created that now courses through each one of our veins.
But the story doesn’t really end there.
Because – why do stars keep forming?
Actually, after a supernova happens, it may be a long time before those gases come back together to form a star.
So in order to understand how this works, we need to understand why stars would form.
Even though there’s a couple different ways that stars form, one of the most robust is this process: galactic collisions.
And these are images from the Hubble Space Telescope, and they show through a series of panels – which are actually different galaxies because this process takes, like, a half billion to a billion years – different galaxies what the process of a galactic collision would look like.
So across the top, you get the galaxies slowly coming together, and in the bottom three frames, you see them smashing into each other, and their interstellar gases mixing, and in the process of doing that, they set on fire with new star formation across the entire galaxy, and whatever remains after the collision.
Now, even here is not the end of the story. Because why in the world would galaxies collide?
This doesn’t seem like a thing that should just happen for no reason.
So, to understand this, we’re going to need to scoot back way, way more.
And here we’re at the level of seeing about 100,000 galaxies. So last slide, two galaxies. This slide, 100,000 galaxies.
Every one of these dots here is a galaxy that is in our supercluster.
And we’re that red dot over here, where it says, “You are here.”
And these glowing lines are not galaxies.
These glowing lines are the trajectories that these galaxies are going to take through gravity over the coming billions of years in this beautiful gravitational dance of all these galaxies swirling together in a gravitational structure that we call Laniakea, which in Hawaiian means the immeasurable heaven.
And it’s this process, the gravitational dance of 100,000 galaxies swirling together, which drive the process of galaxies colliding, which drive massive star formation, which drive the process of creating the iron that courses through each one of our veins with every heartbeat.
And in this way, every one of our heartbeats is connected.
The Story of Breath
Now we’re going to move to a second story.
And this story is about breath.
Taking a deep breath is one of the most simple ways to connect with our own bodies – a deeply grounded, calming breath.
But taking a deep breath was not something that was possible on this earth three billion years ago.
On this slide, we have the composition of the atmosphere of the earth during that time period.
We had about the same amount of nitrogen, but we had almost no oxygen at all.
So you would be taking a breath in vain three billion years ago.
And we actually had a huge amount of carbon dioxide.
And the net effect was an almost inhabitable planet.
The only organisms that could exist that time were single-celled organisms inside of stromatolites and other closed spaces.
Now, luckily for us, one of those organisms that was alive at this time was something called a cyanobacteria.
That’s a picture of it in the background.
And this organism has the special trick that we call “photosynthesis,” the ability to go take energy from the sun and transform carbon dioxide into oxygen.
And over the course of billions of years, so starting from two and a half billion years ago, little by little these bacteria spread across the planet and converted all that carbon dioxide in the air into the oxygen that we now have.
And it was a very slow process.
First, they had to saturate the seas, then they had to saturate the oxygen that the earth would absorb, and only then, finally, could oxygen begin to build up in the atmosphere.
So you see, just after about 900 million years ago, oxygen starts to build up in the atmosphere.
And about 600 million years ago, something really amazing happens.
The ozone layer forms from the oxygen that has been released in the atmosphere.
And it sounds like a small deal, like we talked about the ozone a couple decades ago, but it actually turns out that before the ozone layer existed,
earth was not really able to sustain complex, multicellular life.
We had single-celled organisms, we had a couple of simple, multicellular organisms, but we didn’t really have anything like you or me.
And shortly after the ozone layer came into place, the earth was able to sustain complex multicellular life.
There was a Cambrian explosion of life in the seas.
And the first plants got onto land.
In fact, there was actually no life on land ahead of that.
Another way to see this is, this is kind of a chart of pretty much most of the animals that you guys are familiar with.
And right at the bottom in time is the formation of the ozone layer.
Like nothing that you are familiar with today could exist without the contributions of these tiny organisms over those billions of years.
And where are they now?
Well actually, they never really left us.
The direct descendants of the cyanobacteria were eventually captured by plants.
And they’re now called chloroplasts.
So this is a zoom-in of a plant leaf – and we probably ate some of these guys today – where tons of little chloroplasts are still trapped – contributing photosynthesis and making energy for the plants that continue to be the other half of our lungs on earth.
And in this way, our breaths are very deeply united.
Every out-breath is mirrored by the in-breath of a plant, and their out-breath is mirrored by our in-breath.
I’m going to take a little aside here for a moment with this story.
Because imagine for a moment – and this is a thought experiment – imagine you were one of these little organisms two billions year ago.
You might be born. You live a couple weeks. You die.
And you kind of feel like, well, nothing really changed.
I mean, I had no purpose in this life.
Like, the world I came to is exactly the same as the world that I left.
But what you wouldn’t have understood is that every breath that you took
contributed to the possibility of countless lives after you – lives that you would never see, lives that we are all a part of today.
And it’s worth thinking that maybe the meaning of our lives are actually not even within the scope of our understanding.
Because it’s true of every one of these organisms, and it may also be true of us.
The Story of Mind
Last story of connection is the story of the mind.
This is not “our minds are all connected in some psychic way or some scientifically unexplainable way,”
I’m going to explain the connection of the mind through the simple story of this instrument.
This is a piano. And I have actually a good relationship with pianos. Thanks, mom. She gave me piano lessons very early. I think you have to if you’re Asian.
But – a beautiful thing about this instrument is it is so nuanced and so textured and so complex, and so much beauty can be created from it that people can make an entire career, they can make an entire lifetime out of playing this instrument.
Professional musicians, concert pianists get to know this instrument deeply, intimately.
And through it, they’re able to create with sound in a way that just dazzles us, and challenges us, and deepens us.
But if you were to look into the mind of a concert pianist, and you used all the modern ways of imaging it, an interesting thing that you would see
is how much of their brain is actually dedicated to this instrument.
The ability to coordinate ten fingers. The ability to work the pedal. The feeling of the sound. The understanding of music theory.
All these things are represented as different patterns and structures in the brain.
And now that you have that thought in your mind, recognize that this beautiful pattern and structure of thought in the brain was not possible even just a couple hundred years ago.
Because the piano was not invented until the year 1700. This beautiful pattern of thought in the brain didn’t exist 5,000 years ago.
And in this way, the skill of the piano, the relationship to the piano, the beauty that comes from it was not a thinkable thought until very, very recently in human history.
And the invention of the piano itself was not an independent thought.
It required a depth of mechanical engineering. It required the history of stringed instruments. It required so many patterns and structures of thought that led to the possibility of its invention and then the possibility of the mastery of its play.
And it leads me to a concept I’d like to share with you guys, which I call “The Palette of Being.”
Because all of us are born into this life having available to us the experiences of humanity that has come so far.
We typically are only able to paint with the patterns of thoughts and the ways of being that existed before.
So if the piano and the way of playing it is a way of being, this is a way of being that didn’t exist for people 5,000 years ago.
It was a color in the Palette of Being that you couldn’t paint with.
Nowadays if you are born, you can actually learn the skill; you can learn to be a computer scientist, another color that was not available just a couple hundred years ago.
And our lives are really beautiful for the following reason.
We’re born into this life.
We have the ability to go make this unique painting with the colors of being that are around us at the point of our birth.
But in the process of life, we also have the unique opportunity to create a new color.
And that might come from the invention of a new thing. A self-driving car. A piano. A computer.
It might come from the way that you express yourself as a human being.
It might come from a piece of artwork that you create.
Each one of these ways of being, these things that we put out into the world through the creative process of mixing together all the other things that existed at the point that we were born, allow us to expand the Palette of Being for all of society after us.
And this leads me to a very simple way to go frame everything that we’ve talked about today.
Because I think a lot of us understand that we exist in this kind of the marvelous universe, but we think about this universe as we’re this tiny, unimportant thing, there’s this massive physical universe, and inside of it, there’s the biosphere, and inside of that, that’s society, and inside of us, we’re just one person out of seven billion people, and how can we matter?
And we think about this as like a container relationship, where all the goodness comes from the outside to the inside, and there’s nothing really special about us.
But the Palette of Being says the opposite.
It says that the way that we are in our lives, the way that we affect our friends and our family, begin to change the way that they are able to paint in the future, begins to change the way that communities then affect society, the way that society could then affect its relationship to the biosphere, and the way that the biosphere could then affect the physical planet and the universe itself.
And if it’s a possible thing for cyanobacteria to completely transform the physical environment of our planet, it is absolutely a possible thing for us to do the same thing.
And it leads to a really important question for the way that we’re going to do that, the manner in which we’re going to do that.
Because we’ve been given this amazing gift of consciousness.
And because of this gift, we have the ability to deeply understand our connectedness, in the way we haven’t seen other animals having the opportunity to do so.
And because we can deeply understand our connectedness, we’re the ones that have the decision on how we’re going to go use that knowledge, how we’re going to go use it to build our societies and to shape our lives.
I think the reason that all the spiritual traditions have got this concept of “we are all connected inside of it” is because the societies that actually deeply adopt this idea are the ones that over time deepen their level of consideration, deepen their level of expression, deepen their level of understanding for each other.
This is the reason that this idea pops up over and over at the core of spiritual traditions.
And I hope through this talk you see that the reason that it appears at the core of science is it’s actually something that is just literally true of the physical universe at every single level of organization and every single manifestation of matter, energy, and life.
So I’d like us all to come together with this knowledge and understand this truth about how the universe is, that because our hearts,
our breath, and our mind are connected in this way, we need to challenge ourselves to understand what it means to live from this truth.
Have you ever paused to consider how amazing your breath is? Here’s a list of some inspirational aspects of breath. (The word inspiration itself means to breathe.) Some might already be familiar to you. You may feel drawn to appreciate some more than others. Devoting close attention to any one will lead to all the others. It’s all there – in a breath.
My mind wanders. My thoughts drift off. Sometimes, I could drown in regret, lost reviewing the past. Meanwhile, my breath is always precisely in the present moment.
When we drop our worries and hurries, we can fully connect with our aliveness. Breathing with this joy on our lips, we learn a deeper, more enduring happiness. It’s our birthright. Conscious breathing can be a great relief, having nothing else to do but be – and a reminder there are enough simple reasons for happiness in this present moment.
I’m a follower of my breath. Following my breath can tell me volumes about how I’m feeling and what I’m thinking; where I am and where I need to go in my life. When I notice my mind has wandered – I simply draw attention back to my breath.
4 Constant Companion
Since my birth, no one and no thing has been as close to me, without fail, rain or shine, as my breath. No sensation has been as familiar to me. When I follow my breath, I feel myself coming home, where I’ve always belonged.
5 Best Friendship
Ultimately, no one may love me as much as I do. To remain faithful to my part of the relationship, I pay utmost attention to my breath. Sometimes, I need to take time for us to get to know each other better.
I say, “my breath,” but I could b breathing in your out-breath. The simple implication of breath’s merging of within and around can dramatically shift my perspective.
We have many muses in our creative life. They may take the form of rituals, people, or substances. My primary inspiration is breath.
Through my breath, I observe my connection to Nature and her processes. The in-and-out of breath mirrors the natural cycles – the tides, the sun and moon, life and death.
Nature reminds me to slow down, since my observation reveals how slowness tends to predominate our surroundings. Paying attention to breathing, it tends to deepen and slow, of its own, naturally. Living in a culture addicted to an ever-accelerating pace, slowness can feel like salvation.
Paying attention to breath allows it become as deep as it wishes to be. When I feel my belly soften and breath grow deep, my vestigial instincts of flight-fright-or-fight have gone away: less stress! I am aware of how calm I feel.
Without calm, my strength can dissipate, disperse, and scatter. Without calm, I cannot engage in gentle inquiry into the nature of self and reality. My reserve of calm assures my presence has solidity, even in emergency. I can show up, and be present when I show up.
Paying attention, I notice breath is slower than thought. Nor does it obey the restrictive patterns of verbal language. I pay close attention to each quiet breath, from beginning, middle, and end – and with a blank space, in between. This silence is not blind.
My breath is totally unconcerned whether or not I am up with latest fashion, or what I look like. I don’t need to cultivate an identity. Breath accepts as I am. In that complete acceptance, I could be nobody – or anybody. This is anonymity is a passport to the undomesticated world of the wild.
Breath is a living example of the impermanence of all things – a reminder of the importance of flow. You can never breathe the same breath twice.
15 Focus of Awareness
Meditating, I could focus on sound, which is also ever-present, but I like breath best.
16 Emotional Self-Regulation
Being intimate with how a breath arises, manifests, then falls away is a transferable skill, applicable to emotions and thoughts. These too arise, take form, and pass. Besides my recognizing they’re impermanent, it’s great to also be able to catch negative thought forms and destructive feelings at their inception – before they’ve pulled us along by the nose – learning to step away from their pull on us, understand them, and heal and transform their energies.
Breath isn’t symbolic nor abstract. There’s no need to look behind breath, searching for hidden meaning. Beyond anyone else’s words or labels, connecting with breath is to see for one’s self, through direct experience.
Wanting to change my behavior – my thoughts, my words, and my deeds – conscious breathing is wonderful training. To be conscious of just one breath immediately sets intention into motion. Conscious breath provides a space where I can consider how to respond, rather than react.
Like the wind that encircles the planet, breath is everywhere. It knows no religious denominations, national boundaries, ethnic differences, or social classes. Languages vary but they all tend to point to the vital connection to life of breath.
Mindful of breath, I return my attention to the fountain of life. Dead people don’t breathe. Many languages equate our personal breath with a connection to something greater than ourselves.
Shunryu Suzuki Roshi once likened breath to a hinge between mind and body. In present-moment awareness of breath, my body and mind find each other. In the vital spaciousness of breath, body mind spirit can align as one.
Scientists tell me my breath nourishes the green world of vegetation, and vegetation nourishes my breath. I know, first-hand, such interdependent interconnection of all things through my breath. I can feel how body conditions mind … mind conditions body … breath conditions both.
23 Letting Go
Breathing out teaches me a central lesson: letting go. I can’t breathe in without breathing out.
Breath is invisible. It has no color, no shape. It’s invisible. Breath – like mind, like life – is ineffable.
Breathing out, I let my exhalation simply fall away from my body, as if as far as to the horizon. Then I wait. I am as still as a hunter waiting for a deer. I don’t summon it, nor try to will it into existence. My next breath comes, nevertheless. As if of itself. Without fixed identity, lacking any separateness, empty of ownership. In this, it is perfectly open to anything and everything, as limitless as a big clear sky. Selfless.
Mindful breathing can be a form of prayer.
Breath can’t be confined to a monastery. It’s actively engaged in the world.
Gary Gach hosts Zen Mindfulness Fellowship weekly in San Francisco, since 2009. He’s author of The Complete Idiot’s Guide to Buddhism and editor of What Book!? ~ Buddha Poems from Beat to Hiphop. His most recent book is PAUSE BREATHE SMILE~ Awakening Mindfulness When Meditation Is Not Enough. This brings mindfulness full-circle, back to its roots as a spiritual as well as secular path for complete awakening. It’s available in both paperback and as an audio book. His work has also appeared in over 150 periodicals and a couple dozen anthologies, including The Christian Science Monitor, Harvard Divinity Bulletin, Huffington Post, In These Times, Language for a New Century, The Nation, The New Yorker, Technicians of the Sacred, andYoga Journal.
A simple and quick technique to calm and center your emotions in the face of stress. By using this powerful technique, which davidji has taught thousands of people all over the world, you’ll gain the power of awareness to make more credible and intuitive decisions in even the most stressful situations – all in just 16 seconds!
Davidji is an internationally recognized stress-management expert, corporate trainer, meditation teacher, and author of the critically acclaimed and Amazon #1 Bestseller, “destressifying: The Real-World Guide to Personal Empowerment, Lasting Fulfillment, and Peace of Mind”; and “Secrets of Meditation: A Practical Guide to Inner Peace & Personal Transformation,” winner of the Nautilus Book Award. The second edition of “Secrets of Meditation” is now available, and features 4 new chapters, and 150 pages of cutting edge research and new, real-world techniques, tips and tools for establishing a daily meditation practice.
Master Your Emotions – 16 Second Technique – Transcript
My name is David G and I’m the author of “Destressify.”
Did you know that the definition of stress is how you respond when your needs are not met. And 8 to 15 times a day our needs are not met and it’s what we do with that information that becomes the fabric of our life.
The reason I wrote distress affiant was to demystify some of the stress in our life, some of the overwhelm the swirl. So we can make more conscious choices, you can have better relationships and we can feel more empowered. We can feel stronger and braver and actually not just lean in the direction of our dreams but become self actualized.
One of the techniques that I’ve shared around the world I refer to as 16 seconds. Essentially if you can join me will prove the power of awareness.
Let’s take a long slow deep breath in through our nostrils to the count of four, and let’s hold it in our belly to the count of four, and then gently release it to the count of four, and now hold that out.
That was 16 seconds. That’s a pattern interrupt that’s the technical the scientific term for it.
If we can introduce a pattern interrupt in the moment when we start to feel stress we can actually tamp down the chemicals and hormones that flow into our body. So we become the masters of our emotions.
In your 17 second you’ll feel clearer. You’ll make more credible, more powerful, more intuitive decisions. And you’ll start to make more conscious choices in your life.
As the Buddha said all that we are arises with our thoughts. With our thoughts, we create the world