Simple Breathing Meditation to Balance

In this video Guruka Singh summarizes the steps in waking up and getting ready for your morning "Sadhana" (daily discipline). He then explains how the breath (breathing) effects your mind and body. The video ends with him showing a simple breathing meditation that will relax and focus your mind.

Alternate nostril breathing is a great way to stimulate your neutral mind. When you are feeling upset or negative, or even if you are just preparing yourself to do another meditation or your Nitnem, you can do this technique and it will give you energy and clarity.


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Do your banis after, and see the difference in your focus and awareness! Even just sitting and doing 10 long deep breaths will make a difference. It is amazing how a simple thing like this can change how you feel. Most of us breath unconsciously and only use a very small portion of our lung capacity. As your emotions and body changes, so does your breath. When you are angry or upset notice how your breath is rapid and shallow. So If you consciously change your breathing you can change this feeling. It is a simple tool to help change how you are feeling. Plus it is really health for you! We live in very stressful times and this will really help you better deal with it. So the next time you are stressed, upset, angry or just want to get "centered" give this meditation a try. One other thing which Guruka Singh spoke about was how your body regulates itself and changes your dominant breathing between each nostril. Of course you are breathing through both nostrils, but one side will generally be dominant. When you are right nostril dominant you will generally feel more awake. When you are left nostril dominant you will probably be feeling tired or sleepy. Next time you are feeling sleepy check and see for yourself (your right will be a little more "clogged"). If it is not obvious for you try closing off one nostril at a time and try breathing in. See if you notice a difference. I may extra sensitive to this…but for me it is pretty obvious. I’m curious to know if you all experience this too. If you are having trouble sleeping and are feeling really awake…try closing off your right nostril with your thumb and just sit and breath long and deep (in and out through your nose). Sleeping on your right side will also help do the same thing though the actual exercise is best. God gave us this breath of life and it is up to us whether we use this prana to relax and heal our bodies.

13 Responses to “Simple Breathing Meditation to Balance”

  1. Guruka Singh says:

    Man Jeetai Jag Jeet….

    Controlling your own breath is the key to controlling your own mind. Make this a habit and you will have no problems at all.

    Enlightenment is when nothing bad ever happens to you.


  2. Anonymous says:

    It was late at night, and I was tired, but I remembered Gurmustuk was going to post another Guruka video that day and I had to watch it before I went to bed. As soon as you mentioned the difference in breathing between the two nostrils, I became instantly aware of it myself. I was tired and was breathing in almost twice as much from the left than from the right nostril. Thank You for this awarness of breath. Thank You for another inspiring video. Thank You for your hard work.

    PS. I love the accompanying music with the videos. The musical backdrop in the video titled “What is Naam” has resonated inside of me. Whenever I am a bit anxious, (frequently so now do to upcoming finals) I watch the video and i feel a sense of peace. So in short where can I find the full versions. Can I buy the CD ?

  3. Wahe Guru ji ka Khalsa ||
    Wahe Guru ji ki Fateh ||

    It is not that nothing bad ever happens to you, but that nothing is ever perceived as good or bad. To a Gurmukh everything is a Gift from God.

    Chardi Kalaa

    Amar Prakash Singh

  4. Anonymous says:

    Question for Guruka, Why is it that we the men keep our beard on our faces, proud of our identity and our women can’t even keep hair on any part of their body? I see lots of hypocracy in their part. What do you think? Aren’t all of us suppose to follow the SAME rule?

  5. Anonymous: The background music to the “What is Naam” video is by Zakir Hussain. The Album is “Making Music”. The track you heard is the “title track” called “Making Music”. You can get the CD on and probably from other music retailers. The flute you are hearing is by Hariprasad Chaurasia who is one of my favorites. The flute sounds just make the stress and worries of life melt away.

  6. Guruka Singh says:

    Yes, you got my little joke, Amar Prakash Singh Ji.


  7. Video on breathing was simply great. Now ball is in my court. I shall try (by Guruji’s grace) to implement this.

    Waiting for the second Part of Mantra & Meditation.

    Also watched Guruka Singh Ji’s vidoes on “Getting up”, “Cold Shower”, “MM”, “MM1”. Also watched Narayan Singh’s video.

    Great job Gurumustuk Singh Ji…. !!!

  8. Glad you enjoyed the video. This information is only usefull if people actually USE it.

    This video and some of the others are not being watched as much. I guess people are not interested in meditating. The beard one got some hits though…so I know people are there.

    I wanted to do a poll to see if people have actually tried or used the suggestions. I would think that those that have tried it would have posted a comment…so I’m guessing people are saying “that’s cool”…. but not getting to the “doing” part.

  9. Guruka Singh

    I see you learned well, Grasshopper, at the feet of the Master Jokester.

    Chardi Kalaa

    Amar Prakash Singh

  10. Sifar says:

    Guruka Singh jee, the spine consists of 33 vertebre.

  11. Manpreet Kaur says:

    Waheguru bless you..

  12. Andreas says:

    Hi. Thanks for the wisdom you have shared with us in your videos. They were rather illuminating (more so than a lot of the material available).
    Just a couple questions that I’d like to gain some clarity lest I become really confused. This is in regards to the so called Radhasoami faith or what is essentially referred to as Surat Shabd Yog by the masters before.

    1.Why do the radhasoami gurus discard an emphasis on regulated breathing techniques to aid in meditation? They stipulate that you should not FOCUS on your breathing at all! Something is amiss! Breath seems so pivotal to me; an important ingredient.

    2.What are the essential difference between their way – “Surat shabd Yoga” – and Kundalini Yoga?

    3. How would you advise someone like me who is interested in making a dramatic change in the way they approach life and reality (i.e. learning a spiritually beneficial way-of-living)-how would you advise that person in choosing the right thing? I was about to be initiated into the santmat/radhasoami/etc way (so many names!!!-I prefer to call it surat shabd yog!) But then I started becoming very skeptical about the truth in it all. Well, i need some guidance here really. I am afraid to commit to something that will pull me under instead of letting me soar!!!

    Please excuse the longevity of this post.

  13. James says:

    I have found that I can control the nostril breath travels through through tongue motion against the back of my throat and by having to focus on it, my meditative mind becomes stronger.