In the yogic tradition, breath is considered energy medicine. Conscious breathing balances our emotions and calms the mind.
Breathing deeply and mindfully helps stimulate the parasympathetic nervous system to trigger the relaxation response, which decreases blood pressure and slows the heart rate. In yoga we inhale to create length in the thoracic spine. This expands the lungs bringing oxygen (prana) to the respiratory organs. When we exhale deeply, muscles soften and tension is released. Toxins are removed from the body.
The sense of letting go is enhanced when we direct our breath to our heart center.
With the in breath, we open our hearts to ourselves. We are cultivating insight, self-awareness and acceptance. With the out breath, we release negative emotions that no longer serve us.
Breathing into your heart center (Anahata chakra) cultivates compassion for you, while breathing out cultivates compassion for others. This is the basis of Metta Meditation, which can be integrated into your yoga practice. Metta is a Pali word meaning loving-kindness.
In the Buddhist tradition it is a strong love and caring for others, independent of self-interest. However, wishing generosity and kindness to all beings ultimately has the consequence of finding happiness for you.
The Practice of Metta usually involves repeating a phrase or affirmation to you when the mind is quiet and focused. Breathing into your heart center you offer a blessing initially to yourself.
May I be filled with loving- kindness
May I be well
May I be safe
May I be happy and free
You then offer this blessing to a loved one, for example “May he or she be filled with loving-kindness.”
You continue to practice by directing Metta to a neutral person(s), then a difficult person and finally all Beings-May they be filled with loving kindness.
Of course this practice takes time and patience. You may notice ambiguity and even aversion when evoking the image of a particular person. Allowing these negative emotions to arise to the surface is the first step in releasing them. With a consistent practice, these emotions can actually be replaced with loving-kindness.
Suggested reading : Loving Kindness-The Revolutionary Art of Happiness-SharonSalzberg and on her CD on Loving-kindness Meditation.