Date: 05/18/2024 05/19/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Regulating the Breath: Natural and Deep Breathing
The essence of breath regulation is allowing the breath to become natural, deep, and steady—bringing the body and mind into calmness without force or strain.
1.Why Regulate the Breath?
Breath is the direct link between body and mind.
When the body tenses, the breath becomes chaotic;
when the breath flows smoothly, the mind settles naturally.
1.Breathing shapes emotional stability
Rapid breaths create tension;
deep and gentle breaths bring calm.
2.Breathing affects energy flow
Shallow breathing leads to fatigue;
deep breathing energizes and refreshes.
3.Breath is the simplest gateway to practice
No tools needed—just awareness.
2.What Is “Natural and Deep” Breathing?
1.Natural: Unforced and effortless
Do not attempt to manipulate the breath;
let it return to its original rhythm.
2.Deep: Originating from the lower abdomen
Depth is not holding air, but allowing breath to gently reach the belly.
3.Long: Smooth, continuous, unhurried
Breathing becomes soft, slow, and steady,
like a quiet stream.
In one sentence:
Natural deep breathing arises from relaxation, not from deliberate control.
3.How to Practice Breath Regulation
1.Observe the breath as it is
Notice:
Where does the breath enter?
Where does it leave?
Is it fast or slow?
Shallow or deep?
Awareness comes before adjustment.
2.Gently guide the breath into the abdomen
As you inhale, let the belly expand slightly;
as you exhale, let it settle.
Small, natural movements—not exaggerated ones.
3.Lengthen the exhalation to calm the mind
A simple method:
Inhale for 4 seconds
Exhale for 6 seconds (or longer)
But always remain relaxed, never strained.
4.Use the breath to relax the entire body
During exhalation, soften the shoulders, chest, abdomen, back, and legs.
Breath becomes the switch of full-body relaxation.
4.Common Mistakes in Breath Practice
1.Forcing deep breaths, leading to chest tension
Over-effort tightens the ribcage.
2.Breathing too slowly or too quickly
Regulation must be gradual and natural.
3.Trying to control the breath instead of observing it
The key is awareness, not manipulation.
5.Benefits of Regulated Breathing
1.Greater physical relaxation
2.Emotional stability and reduced anxiety
3.Clearer attention and focus
4.Improved energy circulation
5.Easier entry into deep meditation
6.Better sleep and mental clarity
Deep breath, steady mind.
Smooth breath, calm heart.
Conclusion
Breath Is the Door to Stillness.
Body is the foundation,breath is the bridge,mind is the destination.
Once the breath becomes natural and deep,the body stabilizes,the mind clears,and awareness naturally brightens.
This is the power of breath regulation.
