While lamenting the distortions that my Kindle Fire HD has introduced in my reading habits, I did managed to finish a book this past week. In fact, I recommend that you buy a print copy because it comes with an audio CD that may be helpful in getting the knack for a breathing technique.
The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotionsby Doctors Richard P. Brown and Patricia L. Gerbarg (Shambhala, 2012) is a useful primer on why you should develop a breathing practice even if you are not into yoga. It reviews the scientific research on the use of breath work in improving resilience to stress as well as anxiety, depression, insomnia, and trauma-induced emotions and behaviors. Brown and Gerbarg recommend a simple technique that slows your breathing to five breaths per minute, combined with simple visualizations of moving energy along the spine or from the head to the soles of the feet. They call it Coherent Breathing, and it can be modified to resemble the ujjayi (Darth Vader) Resistance Breathing that most yoga practitioners already know. I’ve used the technique to slow my mind down before going to bed or while seated on a train or waiting in line.
The key is to slow down the pace, and that can be harder than you’d expect. For instance, with my sudarshan kriya practice, the tendency is to speed up the pace and make it energizing. After working with the practice for a while, you’ll catch on to the pace and it will become second nature. The slower pace makes it easier to slip into a meditative mindset.
The CD contains a half dozen instructional takes on breathing techniques, and then it moves into a full 15-minute session, plus a short body scan.
More information is available on their website. There are also some audio files of radio interviews, podcasts and other material. Additional information can be found at Coherence, which goes into science behind the technique.