Pranayama, Box Breathing, & POTH
Throughout the ages numerous cultures have introduced breathing techniques to the world. These techniques can be used for a variety of reasons including stress reduction, increased energy, health, etc. Here we focus on Pranayama breathing, box breathing, and the prayer of the heart (“POTH”).
Pranayama breathing is considered the art of yogic breathing and is an ancient Ayurvedic deep breathing exercise. “Prana” means life force or breath and “ayama” means expansion or manifestation. “Yoga” means union and when a person is referred to as a “yogi” it simply means that they are on the path to experience everything in the universe as a part of themselves and achieve union with God. The ultimate goal of Pranayama is to connect oneself to the greater cosmic consciousness; in essence to harmonize oneself with the universal consciousness and become one with everything.
Pranayama’s practical application to yoga isn’t exclusive. While yoga instructors sometimes use Pranayama breathwork along with physical activity, anyone can practice Pranayama to enhance their mental clarity and physical energy levels. It can also be practiced to control appetite, strength, mood, attention, focus, etc. As this is simply an overview of Pranayama breathing, one should continue studying specific techniques based on your personal goals.
The next technique is box breathing which shares its roots with Pranayama. The primary focus of box breathing is to stimulate the parasympathetic nervous system in order to refine focus, emit calming, relax the nervous system, and enhance energy levels. It follows a very specific pattern of breathing:
Inhale fully for 4 seconds.
Hold for 4 seconds.
Exhale fully for 4 seconds.
Hold for 4 seconds.
Repeat.
Box breathing has become a popular method used in the military community. It is commonly used by special operations teams like the Navy SEALs. In combat scenarios a simple breath can transform an individual’s state of mind and provide a calming effect. Box breathing slows down heart-rate, releases tension, promotes relaxation, and increases oxygen intake. It can also be beneficial to the nervous system by its stimulation of the Vagus nerve. The Vagus nerve is the longest nerve in the body which starts in the brain and ends in the gut. Its main function is to slow sympathetic stress response.
Finally, and perhaps the most interesting breathing technique is the prayer of the heart. POTH is a breathing exercise which is combined with an intonation or invocation. The POTH has various purported uses such as cosmic attunement, manifestation, transmutation of energy, etc. It can be used to connect an individual with the greater cosmic consciousness and in turn our inner divine nature.
Various traditions and theological teachings have followed their own versions of the POTH throughout the ages. Some groups have used divine names in performing the POTH. For instance, Kabbalists practice a form of the POTH in which the Hebraic Tetragrammaton is uttered.
To the uninitiated however, POTH can be as simple as repeating a word or phrase in the mind and heart, or out loud. To begin, visualize the utterance in the mind as you pull air into the lungs. Imagine the utterance traveling down your spine from the brain to the heart. As it rests at the center of consciousness in the heart, release your breath and utter the word or phrase.
This technique can be practiced for as little as several minutes to several hours or even days. The POTH has been practiced by Mystics, Rosicrucians, Kabbalists, Sufis, Gnostics, Esotericists, Alchemists, Occultists, and Hermeticists, among other spiritual traditions.
