Transcendental Meditation: How Breathing Naturally Changes During Practice

How to breathe during Transcendental Meditation?

During Transcendental Meditation (TM), there is no specific breathing technique or focus required; rather, the breath naturally becomes more subtle, effortless, and diaphragmatic as the mind settles into deeper states of rest, reflecting the body's profound relaxation response.

Understanding Transcendental Meditation's Approach to Breath

Transcendental Meditation (TM) stands apart from many other meditation practices in its specific methodology, particularly concerning respiration. Unlike mindfulness or certain yoga-based meditations that often utilize breath as a primary anchor or employ specific pranayama (breathing exercises) to induce calm, TM does not involve any conscious manipulation, control, or even specific observation of the breath. The technique is mantra-based, where a specific, personalized sound (mantra) is effortlessly experienced, allowing the mind to naturally settle to quieter levels of thought.

Therefore, the question of "how to breathe" during TM isn't about what to do with your breath, but rather understanding what naturally happens to your breathing as a physiological response to the deep rest achieved.

The Physiological Basis of Natural Respiration During TM

As the mind effortlessly transcends active thought during TM, the body undergoes a profound state of rest, often deeper than sleep. This state is characterized by significant physiological shifts, which directly impact the respiratory system:

• Diaphragmatic Breathing (Abdominal Breathing): In states of deep relaxation, the body naturally shifts from shallow, rapid chest breathing to slower, deeper diaphragmatic breathing. The diaphragm, a dome-shaped muscle located at the base of the lungs, becomes the primary muscle of respiration. This type of breathing is more efficient, drawing air deep into the lungs and promoting optimal gas exchange. From a kinesiological perspective, this activates the parasympathetic nervous system, signaling safety and promoting the "rest and digest" response.
• Autonomic Nervous System Regulation: TM is known to powerfully activate the parasympathetic nervous system, which is responsible for the body's relaxation response. This activation directly influences respiratory rate, leading to a significant decrease in the number of breaths per minute. Heart rate variability (HRV), a marker of autonomic balance, typically improves during TM, indicating a healthier and more adaptable cardiovascular and respiratory system.
• Oxygen Consumption and Metabolic Rate: Research on TM consistently shows a reduction in oxygen consumption and overall metabolic rate. This decrease reflects a state of profound rest and reduced physiological activity. A lower metabolic rate means the body requires less oxygen, naturally leading to a shallower, less frequent breath that is highly efficient.

What to Expect: Your Breathing Experience During TM

Given that breath is not an object of focus in TM, your experience of it will be passive and observational, if noticed at all.

• Initial Phases: When you first begin your meditation, your breathing might reflect your current state of mind – perhaps a bit irregular or shallow if you're stressed or busy. As the mind begins to settle, you might notice the breath naturally becoming smoother and more rhythmic without any conscious effort on your part.
• Deepening States: As you settle into deeper states of meditation, the breath will naturally become increasingly subtle, shallow, and slow. It may even seem to pause or become so faint that you barely perceive it. This is a common and entirely natural phenomenon, indicative of profound rest and reduced physiological demand.
• No Active Manipulation: The key instruction in TM is to not manipulate the breath in any way. If you notice your breath, simply allow it to be as it is. Do not try to deepen it, slow it down, or make it more regular. The natural physiological adjustments will occur spontaneously as the mind settles.

The Benefits of Effortless Breathing in Meditation

The spontaneous and effortless nature of breathing during TM offers several distinct advantages:

• Enhanced Relaxation Response: By not focusing on or controlling the breath, the mind is free to settle more deeply. This passive approach avoids any potential for strain or effort, which could impede the natural unfolding of the relaxation response.
• Reduced Mental Effort: Consciously controlling the breath requires mental effort. In TM, the aim is to transcend mental activity. By allowing the breath to regulate itself, the mind remains free from this task, facilitating a more profound state of mental quietude and rest.
• Physiological Efficiency: The body's innate intelligence takes over, optimizing respiration for the deep state of rest it is experiencing. This natural efficiency contributes to the overall physiological benefits of TM, such as reduced stress hormones, lower blood pressure, and improved cardiovascular health.

Common Misconceptions About Breathing in TM

A frequent misconception arises from the widespread association of breathwork with meditation. It's important to clarify:

• TM is not a breath-focused practice: While many meditation techniques teach specific breathing exercises, TM's unique approach does not. The breath is a barometer of the body's state of rest, not a tool for achieving it.
• No need to "force" deep breaths: Attempting to consciously deepen or slow your breath during TM goes against the technique's principle of effortlessness and can actually hinder the process of settling.

Practical Guidance for TM Practitioners

For those practicing Transcendental Meditation, remember these key points regarding your breath:

• Trust the Process: Have confidence that your body's innate intelligence will regulate your breathing perfectly for the state of rest you are in.
• Observe, Don't Control: If you become aware of your breath, simply notice it without judgment or any attempt to change it. Let it be as it is.
• Consistency is Key: Regular practice of TM, twice daily for 20 minutes, is what allows the nervous system to consistently experience and integrate these deep states of rest, leading to the natural, effortless breathing patterns both during and outside of meditation.

Conclusion

While you don't actively "do" anything with your breath during Transcendental Meditation, understanding the profound physiological shifts that lead to a naturally subtle, slow, and diaphragmatic breath is crucial. This effortless respiration is a hallmark of the deep rest achieved during TM, reflecting a harmonious interplay between the mind and body and contributing significantly to the technique's wide-ranging health benefits. By allowing your breath to simply be, you facilitate the deepest possible state of relaxation and mental clarity.