How to Breathe Freely?

 How to Breathe Freely:

In the modern world of constant noise, rush, and stress, we often neglect the one process that sustains our lives - breathing. But what happens when we consciously pay attention to the breath, not just as an act of inhaling and exhaling, but as a gateway to awareness? And more curiously, what does it mean to breathe "empty"? The uninterrupted act of breathing is continuous. But this breathing act is often accompanied by a flurry of thoughts. Therefore, it cannot be called free breathing.

This article will explore the concept of empty breathing - what it is, how to practice it, and why it is necessary. It explores why it is relevant not only for physical health, but also for mental clarity and emotional balance.

Understanding Breathing: The Logic Behind Breathing

Before delving into the concept of "empty breathing" or free breathing, it is important to understand the physical logic of breathing.

1. Breathing is automatic and voluntary

Breathing is unique among bodily processes: it is both involuntary and voluntary. The autonomic nervous system regulates our breathing continuously when we are not thinking about it. However, we can also choose to breathe slowly, deeply, or hold our breath. This duality makes breathing a powerful bridge between body and mind.

1. Breathing is automatic and voluntary

Breathing is unique among bodily processes: it is both involuntary and voluntary. The autonomic nervous system regulates our breathing continuously when we are not thinking about it. However, we can also choose to breathe slowly, deeply, or hold our breath. This duality makes breathing a powerful bridge between body and mind.

2. The mechanics of breathing

Breathing has three basic parts:

Inspiration (breathing in): The diaphragm contracts and moves down, the lungs expand, air flows in.

Exhalation (breathing out): The diaphragm relaxes, the lungs deflate, air flows out.

Pause (optional): A moment of silence, especially after exhalation, which can be enhanced by conscious breathing techniques. The word pause has a key meaning. We want to breathe freely, free from thought, with a pause in thought.

The main purpose of breathing is to exchange gases - oxygen comes in, carbon dioxide goes out. Oxygen fuels the activity of cells, which makes breathing the foundation of energy in the body. But it should be free of thought.

What is "empty breathing"?

The term "empty breathing" is not found in traditional medical textbooks. However, it does appear in meditation, yogic and mindfulness traditions, often referring to a specific quality of breathing - effortless, light, calm and aware. In our speech, this term is sometimes referred to as, "just breathe freely".

Definition of empty breathing:

"Empty breathing" is breathing that occurs without effort, free from emotional tension, mental effort or attachment to the result. It is calm, natural and deeply connected to the present moment. Where there is no pollution (ideological).

Unlike the breath we take when we are anxious (shallow, fast) or angry (forceful, loud), empty breathing is neutral, clean, and present.

Why should you breathe empty?

Understanding why you want to cultivate this type of breathing relies on logic, science, and inner experience.

1. Physical benefits

When you breathe slowly, calmly, and consciously:

Parasympathetic activation: The body calms down. Heart rate slows down, stress hormones decrease. In this breath, we breathe freely, avoiding thoughts.

Improved oxygen efficiency: Calm breathing allows for more efficient oxygen-carbon dioxide exchange.

Reduced stress: Muscles release chronic tightness, especially in the neck, shoulders, and diaphragm.

2. Mental balance

Empty breathing leads to mental restoration:

Removes anxious or racing thoughts.

Anchors you in the present moment.

Creates space between arousal and reaction. Most importantly, mental peace is achieved.

3. Spiritual and philosophical insight

Many contemplative traditions use empty breathing to:

Enter a state of meditation. Have some spiritual vision.

Let go of the ego (by giving up control). Let go of ego.

Silence and presence - enter the "space between thoughts". That is, thoughts come and why do thoughts occur? Learn the essence of this.

How to breathe empty: a step-by-step guide,

Now let's explore how to breathe empty. It is a practical method, based on both logic and experience.

Step 1: Set an intention

Before you begin, pause and set an internal intention such as:

"I am free to experience the breath as it is." I should be able to breathe freely and easily.

"I allow the breath to happen easily."

This moves you from "doing" to allowing the mind to allow.

Step 2: Sit or lie comfortably

Posture is important here:

Sit upright or lie on your back.

Keep your spine long but not rigid.

Let your stomach be soft and relaxed.

Step 3: Observe your natural breath

Without changing anything, simply notice:

Where the breath enters and leaves.

The temperature of the air.

The rise and fall of your chest or abdomen.

Don't interrupt—this is important. You are observing the breath as it is. Observe this breath with a very free feeling.

Step 4: Let the breath “breathe you”

Here’s the essence of the empty breath:

Imagine that you’re not breathing, but rather, the breath is breathing you.

There’s no need to consciously inhale or exhale. You’re removing the mental constraints on the body.

You’re allowing the body to do what it wants to do.

This shift in perspective is powerful—it removes egoic control and replaces it with trust.

Step 5: Feel the space between breaths

After the exhale, there’s often a natural pause. Don’t force it. Just notice it.

That pause is empty space, that space where nothing is happening—no inhaling, no exhaling. The action is going on, but there’s no usual control.

This is a still point where the mind can rest.

Step 6: Rest in the Empty Space

Now focus your attention on:

Dive into the space between breaths.

Rest in the stillness of the body.

Let go of trying to control it.

You are now breathing empty breath - a breath that is not obstructed by "you".

When to practice empty breath

You can practice it:

During meditation

Before sleep - This experiment can help you practice empty breathing before going to bed. Keep your body relaxed and your arms and legs straight. Maintain a still mind, a sense of no body. Focus only on your breath. By stilling the activity of the mind, all thoughts will drop away, and the mind can settle and experience the feeling of free breathing.

In moments of stress or tension

While walking or sitting in nature

Just 2-5 minutes of empty breathing can bring about significant peace.

The logic behind empty breathing

Let's go back to logic for a moment. Why does this practice work?

1. By not forcing the breath, you signal to the body: "There is no danger." The nervous system restarts. This means letting the breath flow naturally, breathing in a lifeless state of mind, breathing freely without any thoughts in the mind.

2. Less is more

The empty breath aligns with the principle of least interference. Nature thrives when we don't force things. The same goes for breathing.

3. Stillness allows for clarity

The mind is often clouded or muddled by doing too much. In the empty breath, you still the muddled mind. That stillness reveals the hidden insight that has come through many efforts.

Final Thought: The Breath That Gives Meaning to Emptiness

The empty breath is not about not breathing, but about allowing the breath to occur without control, without attachment, and without ego. This is the most natural and yet deepest way we can breathe 'empty feeling'. It teaches us trust, patience, and presence. In a world obsessed with work, the empty breath reminds us of the power of simply being.

So the next time you feel overwhelmed or broken, try this: stop, feel your breath, and let it empty—take that broken, overwhelmed mind away into a deep, solitary peace, free from judgment, effort, or desire.

You may find that in that emptiness and free breath lies the deepest peace.