Breathing is often ignored, but in Bharatiya sanskriti, it is said that ones life is determined by the total breaths. Hence it is believed that if one breathes slowly and deeply, one can have a long and fulfilling life. This technique has a deep significance with mandalam science. For better understanding of this mandalam science and related therapies with case studies, do read the book “Bharat Paddhat-Healing through Colors, Sound and Breath Dance”
Let me share a meter with you today. This technique can be used on a day-to-day basis. The meter is a bit different than normal deep breathing. These techniques of breathing are usually guided in physical presence. Hence, if you wish you could have a one-on-one session to learn it under guidance. Add it in the comments here. You can drop an message through this form.
When followed correctly, It is seen to relieve physical pain and calm anxiety and anger, in the first few practices.
  1. While practicing breathing, do not do anything else such as watching TV, mobiles, laptops, cooking, multi-tasking etc. Your control and concentration must be on your breath only. This is important to know and experience the path of your breath.
  2. If done wrongly, you could keep yawning continuously. Hence follow step 1.
  3. For pregnant women, do not follow this meter. If suffering from asthma or any breathing disorder, do not follow this meter. Instead first practice deep breathing without holding your breath at any point. Later you can transition to this meter.
  4. There are several postures and conditions under which this technique has been tried. Most of them result in continuous yawning. Hence, please try it in the mentioned way only.
  5. Do not force-hold your breath at any point.


  1. Sit with crossed legs on a hard surface. The spine MUST be straight. Take the support of the wall if required. The padmaasana is the best yogic position for ensuring straight spine.
  2. You can keep your hands in Gyaana mudra or Dhyaana mudra.
  3. Close your eyes.
  1. Inhale – (Count from 1 to 3)
  2. Hold – (Count from 1 to 6). Concentrate on how your breath travels with closed eyes.
  3. Exhale – (Count from 1 to 6)
  4. Hold – (for a moment), then repeat the process from Step 1.
  1. Inhale – (Count from 1 to 5)
  2. Hold – (Count from 1 to 10). As you follow this practice everyday, you will eventually be able to hold your breath longer.
                                    i. At this point, concentrate on the path of your breath.
                                   ii. You will experience it going below your navel, upto the end of your torso
                                       and to the end of your spine.
                                  iii. At this point, you will experience some tingling and a sense of urination or
                                       passing of stools or gas.
                                  iv. If you do not experience the above steps (i,ii,iii), do not worry or force it. It
                                       will happen eventually with more practice.
                3. Exhale – (Count from 1 to 10). Do not exhale in a hurry. This is very important. If you run out of breath before your complete the count, move on to step 4.
               4. Hold – (Count 1). Repeat the steps from Step 1.

DISCLAIMER: The breathing techniques are best learnt under the guidance of experts only.

4 Thoughts to “Spine Breathing – A Way of Life”

  1. Chiranjeevi Pippalla

    This is similar to Hata Yoga Breathing Techniques, which is best form of Yoga to achieve perfection and to unleash 8 Fold Process of Self Realisation.


    If practiced daily then it shall release the Toxins from your body and first symptom of Success of this process – Very Deep and Sound Sleep and feeling lengthy sleep by relaxation. This must be coupled with Yoga practice before for an hour and then start this process daily

  2. Balakrishna poduval

    Just a couple of doubts I have. Should we close eyes. In some yoga tecnic taught by Hamsa yoga guruji, we must keep eye sight concentrated at aagna chakra .Second one is when you draw in apana vayu in through pingala, keep Ida nostril closed, once drawn close both nostrils and then open Ida nostril and exhale for double the time of inhalation and kumbhaka. 3-3-6; 5-5-10, 8-8-16 etc. as you improve your timing with practice. Reverse above to inhale through Ida, hold and inside and exhale through pingala.
    You are doing good work. Keep writing. Thank you

    1. sampradan

      Yes Sir, you are absolutely correct.
      Before we go to the above method which is absolutely the correct way technically, there are 7 breathing meters which if crossed, will help us get our self physical-mental-psychological-spiritual aligned and prepared for the higher forms of breathing.
      Let me share some of the experiences which came as part of my own initial experimentation and experience from volunteers.
      Open eyes concentration at the Agnya chakra as the first attempt to this meter was received with eye ache (for people with spectacles, or eye related disorders) and some felt dizzy. This comes from the people who excercise regularly, but are not meditators per say. The time taken to complete a unit of breath (inhale-exhale) was either short or medieval, with a normal concentration and very active routine.

      Now, when the eyes are closed, the area of concentration smaller, focussed and it becomes easy to experience the path of breathing.
      If one practices my meter given in the article, the concentration does come to the Agnya chakra at the time of exhaling (as per given meter in the article), and the closed eyes will come to half-open state with your eye-balls pointing towards your Agnya chakra. This will happen automatically.

      Of course after exhaling, its important to be in a samadhi (no inhaling-exhaling, after exhaling) state atleast for a moment. This gives a pull initially below swadhishthaana, with more practice the intensity of the pull reduces as it moves upwards.

  3. Altaf Thonge

    Nice & awesome explanation for spine breathing. Hope more & more people get this article and understand our culture, yoga & pranayama. To release their stress, suffering and achieve moksha.
    Thanks for sharing

Leave a Comment