breathing awareness

Beloved reader, I welcome you with a gentle bow and a sincere wish for your healing today.

In my clinic one afternoon, a schoolteacher sat across from me with headaches, rising blood pressure, and a sense that life was slipping out of rhythm; as I listened, I recognized a pattern I have seen often in my journey as a physician and as the Founder of SaiSankalpam.com: her body was speaking the language of her energy. When we focused not just on tablets but on breath, sleep, and small acts of compassion toward herself, her blood pressure eased, her patience with her students returned, and even her home finances felt lighter. That day reaffirmed a core truth I now carry into every consultation and every prayer: holistic health is not just about the body — it is the energetic foundation that supports every other pillar of life.

When we steady our inner energy, the five pillars of success align naturally: – Health: Vitality rises, inflammation reduces, and mind–body harmony restores balance to hormones and the nervous system. – Relationships: Patience, empathy, and presence deepen because a calm nervous system makes listening and kindness accessible. – Financial Wisdom: Clarity and discipline appear when stress reduces; we plan better, spend thoughtfully, and act from sufficiency rather than fear. – Knowledge: Focus, memory, and enthusiasm sharpen as sleep quality improves and the brain’s attentional networks recover. – Inner Peace: Stillness, healthy breath, and spiritual grounding become daily companions, not rare visitors.

To make this practical, I teach the T.E.A.R. formula through a health lens: – Thoughts: The way we think regulates the nervous system. Hopeful, realistic thoughts calm the amygdala and engage the vagus nerve; fear-heavy narratives do the opposite. – Energy: The quality of our inner energy stabilizes emotions and physiology. When energy is coherent (through breath, rest, meaning), heart rate variability improves and stress hormones settle. – Actions: From stable energy, actions become disciplined and compassionate—consistent meals, movement, purposeful work, kind words. – Results: These actions lead to tangible well-being—better labs, steadier moods—and open the door to spiritual growth because a quiet body makes the heart easier to hear.

Two triangles make this visible: – Triangle 1: Thoughts → generate → Energy – Triangle 2: Energy → guides → Actions → creating → Results

These triangles shape our whole being: – Physical health: Balanced thoughts reduce sympathetic overdrive; energy coherence improves blood pressure, digestion, and immune resilience; actions like sleep and nutrition yield measurable results. – Emotional balance: Nourishing thoughts fuel soothing energy; we choose kinder actions (pausing, speaking gently), and the result is trust—the bedrock of healthy relationships. – Spiritual depth: Quiet thoughts soften into prayer; stable energy invites silence; compassionate actions become daily seva; the result is inner peace that doesn’t wobble with every wind.

As Bhagawan Sri Sathya Sai Baba reminded us, “The body is a temple of God; keep it clean and pure for the indweller.” When we honor the temple’s energy, every doorway in life—work, love, learning, service—opens with less friction.

Here are simple, science-backed practices I use personally and in my medical practice:

1) Breathing pause for nervous system reset (2 minutes) – Method: Inhale through the nose for 4 counts, exhale for 6 counts, repeat. Let the exhale be slightly longer. – Why it works: A longer exhale engages the parasympathetic system via the vagus nerve, lowering heart rate and cortisol. Patients often see a drop in blood pressure with regular practice. – Lived experience: I use this before difficult consultations; it brings steadiness to my words and clarity to my decisions.

2) Mindful meal practice (first 5 bites in silence) – Method: Sit, take five slow breaths, then chew the first five bites attentively—notice texture, aroma, gratitude for those who brought the food to you. – Why it works: Mindful eating activates the cephalic phase of digestion, improving enzyme release and glucose handling; it also prevents overeating by aligning with satiety signals. – Lived experience: Teachers and professionals who try this report fewer afternoon energy crashes and more stable moods.

3) Gratitude walk (10–15 minutes) – Method: Walk at a gentle pace; with each step, name one thing you appreciate—your breath, a tree, a relationship, a lesson learned. – Why it works: Gratitude shifts neural networks toward positive valence, reducing inflammatory markers over time; movement enhances lymphatic flow and joint health. – Lived experience: This practice repairs frayed emotions after long days and often inspires kinder conversations at home.

4) Early sleep ritual (consistent wind-down) – Method: Dim lights 60 minutes before bed; avoid heavy meals late; finish with three slow breaths and a brief prayer or reflection. – Why it works: Darkness promotes melatonin release; consistent timing strengthens circadian rhythms, improving insulin sensitivity, memory consolidation, and hormonal balance. – Lived experience: Many of my patients see improvements in blood pressure, weight management, and morning clarity within two weeks.

5) Hydration with awareness (structured sips) – Method: Drink a glass of water on waking, then small sips across the day rather than large late-evening volumes; offer a moment of thanks before each sip. – Why it works: Adequate hydration supports kidney function, blood volume, and thermoregulation; steady intake is easier on the heart and sleep. – Lived experience: Headaches decrease, and afternoon fatigue eases when hydration becomes rhythmic and respectful.

These gentle steps are small doors into a larger sanctuary. Thoughts shape energy; energy guides action; actions create results. When we honor these triangles, health becomes more than the absence of disease—it becomes the living current that carries us toward love, wisdom, and peace.

“Health is wealth; peace of mind is happiness.” — Sathya Sai Baba

“Please share your thoughts, reflections, or questions in the comment box below. I value every comment and read each one with love and gratitude.”