Category Archives: Breath

Thermometer Vs Thermostat Living

thermo living

Look at the graph below. This is a live recording of a Head of Operations of a large MNC. This recording was done using an advanced technology from Institute of Heart math, US. This biofeedback device helps us to measure the number of breaths per minute, depth of every breath, thoughts impacting the breath, the impact of heart rate and how breath, heart and brain work in synchrony at that particular moment (the technical word is psycho-physiological coherence)

HRV graph 2

When you observe the graph you can find that the subject is breathing at the rate of 22 breaths per minute with an average heart beat above 100 and a 90% low brain coherence. This person is like an emotional volcano, ready to burst at his sub-ordinates with a slightest disruption of emotions. Many of his sub-ordinates are actually scared to approach him for any issues or help. He is an unfriendly autocratic leader who is completely unaware that this physiology has a greater impact on his psychology, emotions & actions.

Do you know anyone like this subject in your work-spot?

Heart is the switch board of the mind and when the mind racing against time with innumerable thoughts, it affects the heart beat and the breathing rate. He is a classic example of a thermometer based living. The mercury will rise instantly when exposed to conditions of slightest stress, sudden change in customer priorities, boss priorities, when someone criticizes, make a cynical remark or when client service/project go haywire in the corporate arena.

Have you experienced such situations involving instant raise in anger & emotions disrupting your physical, mental & emotional balance.

There is a very simple solution to bring a balance in our body & mind.

Welcome to the world of Thermostatic living!

Thermostatic living in times of crisis ensures inner balance & harmony. All the knowledge that you are going to read should be applied during times of crisis to experience what is meant by true balance & peak performance. But only when the knowledge is applied or practiced daily, it will help you in times of crisis.

Let’s proceed with this understanding….

Inner well-being & Peak Performance can be achieved by anybody when they understand the basic mechanism behind this world’s best super gadget called “My Body”.

Let us look at the graph below of the same subject after two minutes of training.

HRV graph 4

The same subject whose heart was beating at 100+, was instantly brought down to 75 just by altering the way of breathing. The simple lesson to learn is we can instantly reset the thermometer rising to a thermostatic living by altering the way of breathing.

Every breath you inhale impacts the heart beat. The heart in turn impacts the brain. As mentioned by all the great masters & yogis, the way you breath determines which part of your brain to function and hence determines your peak performance & capabilities.

For the brain to achieve peak performance & inner well-being all you need to do is breathe slowly & deeply at 5 breaths per minute. This is an ideal breathing graph of 5 breaths per minute.

HRV graph 3

By breathing slowly & deeply ensures an instant shift from the volcanic/thermometer living to thermostatic living.

On an average, we breathe between 14-20 times per minute. It is not an easy task to bring your breath rate to 5 immediately. It requires a consistent practice of at-least 10 minutes daily.

Do you have 10 minutes in your life to bring harmony & balance in your body & mind.

Then, start this practice for the next 21 days till it becomes a habit for you.

Always remember, habits deliver results.

Good Luck!

P.S: Do you know why we have two nostrils? I will share with you the science behind this in my next article.


108 Breaths per day – Route to Enlightenment


First of all, Do you know how many times you breathe per day? 21,600 times. 

That’s approximately 15 breaths per minute.

But before getting into enlightenment part, Why 108? What is the significance of 108?

108 is a powerful number used across all traditions and cultures across civilizations. You will see it everywhere, on a mala (rosary beads, rudraksh) or set of mantra counting beads.

Below are some of the many reasons, but none of these reasons are being promoted here as more or less true than the others. However, you may notice that 108 appears to be somewhat like a road map of reality in general, and the human in particular.

Desires: There are said to be 108 earthly desires in mortals.

Lies: There are said to be 108 lies that humans tell.

Delusions: There are said to be 108 human delusions or forms of ignorance.

Heart Chakra: The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra. One of them, sushumna leads to the crown chakra, and is said to be the path to Self-realization.

Sanskrit alphabet: There are 54 letters in the Sanskrit alphabet. Each has masculine and feminine, shiva and shakti. 54 times 2 is 108.

Upanishads: Some say there are 108 Upanishads, texts of the wisdom of the ancient sages.

Sri Yantra: On the Sri Yantra there are marmas where three lines intersect, and there are 54 such intersections. Each intersection has masculine and feminine, shiva and shakti qualities. 54 times 2 equals 108. Thus, there are 108 points that define the Sri Yantra as well as the human body.

Pentagon: The angle formed by two adjacent lines in a pentagon equals 108 degrees.

Marmas: Marmas or marmasthanas are like energy intersections called chakras, except have fewer energy lines converging to form them. There are said to be 108 marmas in the subtle body.

Time: Some say there are 108 feelings, with 36 related to the past, 36 related to the present, and 36 related to the future.

Astrology: There are 12 constellations, and 9 arc segments called namshas or chandrakalas. 9 times 12 equals 108. Chandra is moon, and kalas are the divisions within a whole.

River Ganga: The sacred River Ganga spans a longitude of 12 degrees (79 to 91), and latitude of 9 degrees (22 to 31). 12 times 9 equals 108.

Planets and Houses: In astrology, there are 12 houses and 9 planets. 12 times 9 equals 108.

Sun and Earth: The diameter of the Sun is 108 times the diameter of the Earth. The distance from the Sun to the Earth is 108 times the diameter of the Sun.

Moon and Earth: The average distance of the Moon from the Earth is 108 times the diameter of the Moon.

Silver and the moon: In astrology, the metal silver is said to represent the moon. The atomic weight of silver is 108.

Breath: Tantra estimates the average number of breaths per day at 21,600, of which 10,800 are solar energy, and 10,800 are lunar energy. Multiplying 108 by 100 is 10,800. Multiplying 2 x 10,800 equals 21,600.

Paths to God: Some suggest that there are 108 paths to God.

Pranayama: If one is able to be so calm in meditation as to have only 108 breaths in a day, enlightenment will come.

Now lets get to the enlightenment part of our article…

108 breaths per day – Are you really really serious about this?

This goal is really a tall order, unless your only goal in life is self-realization. But for the busy-bees, allow me to share with you a very simple technique towards this direction of 108 per day.

Warning: There are few side-effects like Peace of mind, clarity in thinking, De-stress, Emotional stability etc. by practicing this technique.

So, every journey starts with the first step.

Let us take the first step…

Can you atleast become aware of 108 breaths per day?

Let me assist you in this baby step towards self-realization.

So-Hum/So-Ham Breath Awareness Meditation:

Daily Practice:

  • Sit in a comfortable posture ( floor or on a chair, but with your spine erect)
  • With your eyes closed and focus between your eye brows(don’t strain yourself)
  • Keep your awareness on the breath flowing in and out
  • As the breath flows in mentally chant “So”
  • As the breath flows out mentally chant “Ham”
  • There are 108 “So-Ham” chants in the audio
  • Practice this simple “So-Ham” breath meditation for the next 30 days.

Let your journey begin today…Get back to me just in case, if the side effects are overwhelming.

Breath affects Peak Performance & Well-being

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Life is the period between one breath and the next; a person who half breathes, only half lives. He, who correctly breathes, acquires control of the whole being. HATHA YOGA PRADIPIKA -Ancient Yogic Literature

Each human being has a fixed number of breaths allotted. If one breathes slowly then one lives longer; if one breathes rapidly the given number of breaths get used up quicker resulting in a shorter and more stressed life. And that’s not the only problem……

Whatever aspect of life you need to succeed in…

  • Health
  • Wealth
  • Relationships
  • Career
  • Personal Effectiveness

Everyone is faced with the challenging question, “Can I have a better life, while pursuing my goals?” Yes, you can. All you need to do, is learn and practice how to breathe your way to success…

You probably know that your thoughts and your feelings, decide who you are and what you become. But do you know what connects your thoughts & feelings?

It’s your breath that connects thoughts, emotions, desires and actions.

Do you know how many times you breathe everyday? 21,600 times

Which body part  moves when you Inhale? Is it your tummy, chest or nothing moves?

When I asked the question “When you, Inhale, your tummy comes up or goes down”?, more than 50% of participants answered me that the tummy goes down below and many said, there is no movement at all. Very few answered that the tummy bulges up as they breathe in.

By learning to manage your breath, you can learn to manage your thoughts, emotions & actions. India had developed this scientific fact thousands of years ago and passed it down from generation to generation. Whether its meditation or yoga, the fundamental learning is, how to breathe right – number of breaths per minute, pattern, depth, etc

Change in food habits, sleeping pattern, physical activities, stress levels, etc, have all contributed to increasing man’s average breathing count to between 14 to 20 breaths per minute and made it more shallow.

Every emotion has a strong impact on your breathing pattern. Some emotions make the inhalation shallow, some make it slow, and some make it rapid while others make it deep. Since emotions affect our breath cycle, we end up breathing in an inefficient way.

Inefficient breathing leaves us drained and chronically fatigued, irritable, tired, emotionally strained and intellectually dull. In such a state, one cannot understand people or situations correctly; one cannot take proper decisions; and cannot communicate appreciations or critical suggestions in a positive manner. Such people become personally ineffective.

My Personal Research:

Look at the image below which is the breath-heart-brain pattern of one of my research subject.

The subject is breathing 18 times/minute in a shallow and improper rhythm. The heart is conditioned to beat at 105 times per minute and 93% low coherence with the brain. This is the way this person has conditioned his breath-heart-brain-emotions & actions. Many of us are unaware of this fact and continue with our lives expecting peak performance and inner well-being. 

HRV graph 2

Indian Yogic Science had maintained that one’s breath needs to be slow and deep to improve one’s  Peak Performance & Inner well-being.  Now modern technology and neuroscience has discovered that the perfect balance of the autonomic nervous system happens at a breath count of 5 per min. Peak Performance & Inner Well-being requires a perfect autonomic balance.

This is how 5 breaths/minute will look like with a proper breath pattern, heart beating at 63 and a 100% coherence with the brain. This is my personal score using Heartmath emWave Biofeedback tool.

HRV graph 3


True, slow & deep abdominal breathing has a profound effect onto your thoughts, desires, action, behaviour and even your belief system.

If you want MORE in your life, then LESS & deep should be your number of breaths per minute.

Breath@Work, a revolutionary new program that combines ancient Indian Science, Management Science & Neuro-Science. This potent mix empowers Breath@Work practitioners with the techniques needed to go from good to great in their chosen roles and professions.

As a Co-creator & Chief Scientist of Breath@Work, I say that, Leadership starts from within and we now have the technology and know-how to understand, practice & implement ancient yogic techniques for Performance & Well-being.

Upcoming workshop in Chennai, India on 18th Jan 2013.

Listening – Align your Breath, Heart & Brain

listenListening is simple, but not easy. Every head is a world!

Did you know that the number one reason for communication failure in relationships or business is failure to LISTEN.

What is Listening – It is a

1. Choice
2. Art
3. Gift

Choice: Choosing to listen is a decision. Many a times we are completely unaware that we are making a choice. Listening is not a passive activity. It’s not about being quiet or even hearing the words. It’s an action and it takes energy to listen.

It’s easier to notice conscious choices. If we don’t want to hear what someone is saying, we can tune him/her out in an instant. Once we become aware of listening as a choice, we will notice that we have many opportunities to practice choosing to listen in our daily lives. It is a profound awakening.

Gift: In fact, one of the greatest gifts we can give yourself or others is to listen to him or her with total attention. When somebody listens to you, he was simply there with you, you felt understood, refreshed, whole, connected and healed. Thinking about listening as a gift that you either give or receive places a new emphasis on the value of listening. It makes it easier to slow down or savor the conversation, either by opening up to receive the gift or by extending the hospitality of giving the gift.

Art: There are many wonderful techniques and tools from the Neuro-science & Indian Yogic science for more effective listening. It is a learn-able skill and the most important skill to cope up with the current stressful life.

So, Are you ready to learn?

Listening is a learn-able skill which involves alignment of all your 4 quadrants of the personality i.e., physical, mental, emotional & spiritual. All the four parts are closely inter-connected and ignoring any one will not yield in enhanced listening capabilities.

Everywhere I see people talk , explain & learn only the mental part of listening.

Effective listening requires three instruments or tools – Breath, Heart & Brain.

In TGR – Happyness Circle program, happening on 6th Jan 2013 , Chennai, India, I’m going to share a powerful technique which will help you to heighten your listening capabilities. For more information click this link and join us tomorrow:

Practicing Stillness – Antidote for Stress

Many think stillness is regarded as lazy, as being stuck in inaction, as a negative.

Actually, It’s not. It’s an action, and a powerful one.

What’s more, it can change your day, and in doing so change your life.

You’re in the middle of a high tension day, completely surrounded by work and meetings and emails and interruptions, or hassled by kids and phone calls and domestic errands and chores.

You pause. Stay still for a minute, and breathe. You close your eyes, and find a stillness within yourself. This stillness spreads to the rest of your body, and to your mind. It calms you, centers you, focuses you on what you’re doing right now, not on all you have to do and all that has happened.

The stillness becomes a powerful transformative action.

Stillness can be a powerful answer to the noise of others. It can be a way to push back against the buzz of the world, to take control. It can remind you of what’s important.

How to Practice
Stillness, surprisingly, doesn’t come naturally to many people. So practice.

1. Start your day in stillness. Whether it’s sitting with a cup of coffee as the world awakes, or sitting on a pillow and focusing on your breath, stillness is a powerful way to start your day. It sets the tone for things to come. Even 5-10 minutes is great.

2. Take regular stillness breaks. Every hour, set an alarm on your computer or phone to go off. Think of it as a bell that rings, reminding you to be still for a minute. During this minute, focus first on your breathing, to bring yourself into the present. Let the worries of the world around you melt away — all that is left is your breath. And then let your focus expand beyond your breath to your other senses, one at a time.

3. When chaos roars, pause. In the middle of a crisis or a noisy day, stop. Be still. Take a deep breath, and focus on that breath coming in, and going out. When the breath flows in mentally say “S0” & when the breath flows out, mentally say “Ham”. Practice this technique for the next 7 breaths and find your inner stillness and then let your next action come from that stillness. Focus on that next action only.

Let stillness become your most powerful action. It could change your life.