The Journal of the American Medical Association has published research showing that deep, slow, abdominal breathing is an effective element in stress management. Many cultures throughout the world show a direct correlation of breath as “spirit.” Notably, the root of the English word for spirit is breath.
In the Anapanasati Sutra, the Buddha taught that we are used by our breath when it is shallow, and upper thoracic. Shallow breathing invites a cascade of random, disjointed responses via our thoughts and emotions. In addressing this condition, the Buddha’s instruction was like so much of his teaching, pragmatic: To inhale naturally and build a practice of long, slow exhalations. The Buddha taught his own disciples this way of long, slow exhalations maintaining that a very high class awareness could be realized through it’s implementation. Practicing breath awareness in this way efficiently increases the oxygenation of our blood, and rids the body of carbon dioxide much more efficiently. The Anapanasati Sutra itself is a detailed exploration of this breathing process. It consists of Four Tetrads, each containing four specific training practices that when viewed as a whole, total sixteen. For everyday practice, the simple application of slow breath in, slow, slow breath out is sufficient.
The great Japanese Zen Master Hakuin Zenji spent a significant portion of his teaching career espousing the Four Noble Truths and the Eightfold Path. His dharma talks were inspirational to a great many monks and nobility. The eventuality however was that his chi or “life” energy spiraled upwards causing severe health issues that were life threatening. As brilliant as he was, Hakuin’s dharma energy turned out to be disproportionately cerebral putting his physical wellbeing in a tailspin so to speak. To experience the doctrine of the Four Noble Truths and Eightfold Path, the calming and settling discipline acquired through breathing became important and necessary.
After numerous examinations by various physicians and healers, Hakuin was told he had a relatively short remaining life expectancy. At around this same time, the Master heard about a hermit monk named Hakuyu who lived high in the nearby mountains but who remained inaccessible to any and all visitors. Determined, Hakuin sought out Hakuyu whose healing methods were touted amongst the locals as being very special. After an arduous trip Hakuin arrived at the hermit’s small dwelling and after sincere pleadings was granted an audience. After his own examination Hakuyu emphasized that from morning to night, Hakuin was to keep his lower abdomen full and taut like a balloon, maintaining that by doing so, not only the tanden would be filled with chi, but that indeed his whole body would experience this energy flow. He additionally emphasized not overusing the five senses after returning to his temple noting that it would produce a drain on his life energy and create stagnation.
The above narrative reminds me of Zen Master Seung Sahn’s statement that the most important thing we can do is “to keep our life direction clear.”
All human beings to a greater or lesser extent are swung around by their opinions, judgements, situation, and emotions. I urge you to begin practicing this art of long, slow exhalations. Please be clear that nothing should be forced or regimented. Just a relaxed alignment of your breath process. The Buddha taught the Ananpanasati Sutra as a practical and pragmatic tool towards wisdom and insight. The hermit monk Hakuyu instructed Hakuin using the same principals. These principals are a time honored, practical, and effective methodology that can produce tangible results. However, just like anything else in life, a dilettante’s approach will yield little. You must invest in this discipline wholeheartedly.
Ji Haeng Zen Master – Desert Dragon