When Breath Becomes Prayer
Did you know that the science of breathing and the practice of praying God’s word can calm your body and help focus your mind on Christ? Well, it’s true. A name for this body, mind, and soul orienting practice is known as breath prayers, and I have learned to live my life dependent upon these the past few years. As I have learned to calm my breathing and to focus my mind on the truth of God’s word, I have been changed. I hadn’t even realized how much I had changed until recently when a friend asked me amidst another whirlwind of decisions, “Do you always make decisions of this magnitude this quickly?” I had to stop and think about that question. NO. Actually, I never used to. However, in the last three years, God has taught me to trust him on a whole new level. To pray, to seek godly counsel, and to walk confidently in the truth that he is with me and will provide what I need, when I need it — usually not a moment sooner (inhale, exhale, repeat…) have become as natural to me as breathing.
As I mentioned before, breath prayers combine the science of breathing with the practice of praying and meditating on God’s word. If you would like to do a deep dive into this area, I would recommend a book by Jennifer Tucker titled Breath as Prayer. In her book, Tucker does an excellent job of laying out the foundational information and providing tools and strategies to help the reader fully understand the concept of breath prayers and what is going on inside someone’s body. In this article, I will only be scratching the surface of that information.
What Makes Breath Prayers Different From Other Forms of Religious Meditation?
Breath prayers combine deep breathing exercises with prayers of meditation on God’s word. When you are breathing deeply, you stimulate the vagus nerve which helps regulate your parasympathetic nervous system and send a message to your brain that tells you to relax. Simultaneously, as you focus on the truth of scripture you also begin to calm your heart rate and add to the relaxation of your nervous system. Simply changing your breathing can signal your brain to calm down your nervous system.
How are breath prayers different from other forms of meditation? Tucker says it best in her book, “Christian meditation is about filling the mind with the Word of God and looking to God, not inside ourselves, for peace.” It is the aspect of prayer that really sets this form of breath work apart from other forms of meditation and mindfulness work. We are acknowledging our need for our Savior - not just his sacrifice of himself on the cross - but the need we have for him every moment of every day.
Here is a nifty chart that has been adapted from Tucker’s book that helps explain what breath prayers are and what they are not:
Breath Prayer Basics
One of the wonderful things about breath prayers is that once you know the basics, you can do them anywhere and at any time. All you need is a verse to focus on, and you are good to go! Here are some basics to get you started.
A Breathing Technique to Get You Started
I like to use a breathing technique that I have termed the 5x5x5 Technique. In Tucker’s book she calls it the 365 technique, but for simplicity’s sake, I have changed its name and how to use it to help you get started. Here is how the 5x5x5 Technique works.
Set a timer for five minutes and then do the following:
Inhale slowly through your nose for five seconds.
Exhale slowly through your mouth for five seconds.
Repeat for five seconds.
Continue to cycle through these steps until your timer runs out.
*Once you are comfortable with the breathing technique, add in a verse to make it a true breath prayer. Here is an example of scripture and how you can use it as a breath prayer.
Breath prayers are a simple and effective way to calm the nervous system and connect with the heart of the Father when you find yourself in a situation that feels overwhelming. The best part is that the only things you need to practice them are the air you breathe and a general knowledge of God’s word. Go ahead, take a few deep breaths and try out the 5x5x5 technique. If you are still feeling a little unsure of how to do it, check out one of our videos for a tutorial. It is my prayer that you will be drawn closer to the heart of our Savior and experience his peace as you learn to practice these breath prayers.