149. Mmmmm, Shotgun remedy.

The Antarayas (obstacles) in the practice of yoga can create significant disturbances in both mind and body. These nine obstacles, introduced by Patanjali, are challenges we all face at various stages of our journey. Among them, Avirati (अविरति)—the attachment to sensory pleasures—can be particularly challenging. One of the remedies Jeff offers to address Avirati and other Antarayas is the practice of Shotgun Breath.

Shotgun Breath is especially useful when we feel stuck or overly attached to external stimuli. The technique involves a rapid double inhale, followed by a relaxing, open-mouth exhale with a soft “Ahhh” sound, and a gentle Buddha smile. This breath pattern helps to break through tension and clear mental clutter. By actively engaging the breath in this way, we can reset both the mind and body, bringing them back into harmony.

The connection between breath and mind is intimate and profound. Consider a time when you were startled or scared. What happened in that moment? You likely gasped—a sharp intake of breath—and held it, freezing both your breath and body. This reaction highlights the deep link between the breath and the mind’s state. When the mind is agitated or fearful, the breath responds accordingly. Similarly, when we consciously control the breath, we can influence the mind. This is the foundation of pranayama practice.

As we explore breathwork, it’s important to remember that these techniques may feel exaggerated or dramatic at first. For instance, the Shotgun Breath can seem forceful initially, but with continued practice, it becomes more subtle. This growing subtlety allows the practice to be applied in any circumstance, from stressful moments to everyday challenges. The key is to start with a more pronounced effort and then gradually ease into gentler, quieter forms of breathing.

One powerful addition to these breath practices is the inclusion of the Pranavah OM (ॐ) sound. Chanting OM brings a profound internal resonance, especially when focusing on the prolonged Mmmm sound. The Mmmm is more than just a vocalization; it creates a vibration that can be felt deeply inside the body, especially in the chest and head. This internal vibration not only soothes the nervous system but also brings the mind to a state of focus and calm.

The goal is to shift the practice from an external, vocalized experience to an internal feeling practice. Begin by chanting OM aloud, feeling the resonance of the Mmmm internally. Over time, practice quietly until the sound becomes an internal hum, more a vibration than a sound. This internalization of the breath and sound strengthens the connection between body, breath, and mind, creating a tool that can be used anytime and anywhere for focus and clarity.

Tomorrow, we move on to Branti Darshana (भ्रान्ति-दर्शन), the obstacle of wrong perception. This is another powerful challenge in the path of yoga, and we will explore how our misperceptions cloud our understanding and prevent us from seeing reality clearly.