Dharana 6 of 112 · verse 55

Audible Breath and Its Two Ends

Let the breath be slow enough to hear, then attend to where it ends.

00:00Ready

8 minutes. Seated, eyes closed.

Beginner8 min

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The practice

Breathe slowly enough that you can hear a soft sound at the back of the throat, in and out. Keep it quiet — this is a sound only you should be able to hear. Let the sound carry your attention to the point where each breath finishes, inside and outside. Attend to those two endings.

What it works on

Adding a faint sound gives the attention a handrail. For many people a breath that can be heard is far easier to follow than a breath that can only be felt, which is why this variation exists alongside the silent ones.

Notes

  • If the throat gets scratchy the sound is too strong. Halve it.
  • Closely related to Ujjayi, which Shoonyaka also teaches as a breath practice in its own right.

Practise gently

Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.