Working Through Fear – Using Breath and Awareness

  1. Guided Connections to bring us back to Inner Peace with Joy Truscott (click picture for link)
    Guided Connections to bring us back to Inner Peace with Joy Truscott (click picture for link)

    Breathe deeply in and out 3 times deeply. Allow your exhale to be slightly longer and softer than your inhale.

  2. Feel into your body and notice any part where you feel tightness, constriction, blockages, numbness, pain or fear.
  3. Bring your loving awareness to this part of your body or place inside of you, and slowly breathe there. Make contact with the pain or fear, and welcome it
  4. On your next breath imagine the arms of the Divine deeply embracing you. Feel the holding, feel the breath of God on your skin and hear the whispering of comfort in your ear
  5. Allow yourself to be soothed; allow any fear or pain to be transmuted by the embrace of the Divine
  6. On your next in breath, begin to notice the softening of any blockages or tightness, and bring the energy of love – the embrace of the divine – to that area. Know that it’s reminding you that you are not alone; you are always held; and you are One with everything.

Just Remember This:

  1. Breathe into fear (or pain)
  2. Breathe out love
  3. Breathe into love
  4. Breathe out fear (or pain)

Breathing Lesson Five

Lesson Five

The Revitalizing Breath




The Revitalizing Breath is also called the “Complete Breath” or the “Basic Breath.”  Care must be taken to align the body correctly for the full benefit to be gained.


Stand straight or sit upright, making sure that the spine is as straight as possible.


Begin by inhaling through the nostrils, inhaling steadily and not too slowly.  Breathe deeply into the abdomen, filling the lower part of the lungs, then the middle part and then the upper part.  As you reach the full end of the breath, the abdomen will begin to pull up slightly.  Keep the arms and hands in a state of tension and buttocks locked below the spine.


Hold the breath for about  30 seconds then exhale vigorously through the teeth, lips placed as if you are about to whistle.  Do not allow the chest to slump, hold the chest firmly extended and draw the abdomen in and upwards as if you are pressing the air from the body. 


Inhale and relax the chest, the head with chin near chest in a reverential pose.  Do some regular breaths until you are ready to repeat the Revitalizing Breath.  Be aware as you rest a while that you are drawing in the Energy of the Divine; the Life Force.


In your mind, say some affirmations to guide the process and mind-body connection to wellness and vitality.


Breathing Lesson Four

Lesson Four

The Vibratory or Memory Developing Breath



The Vibratory Breath is excellent for maintaining excellent health, energy and also excellent for developing memory.


This breath work is best practiced immediately upon arising in the morning, preferably before an open window with limited clothing.


Sit straight on a chair or stool.  Place your hands on the thighs, palms downward.

Feet firmly on the ground with heels touching and toes slightly outward. 

Relax your shoulders and make sure there is no tension in the neck. 


Gently begin rocking the head backwards and then forwards letting the chin come to the chest. 


As the head swings back, take a deep breath through the nostrils.


As the head swings gently forwards and downwards, exhale with a deep, forceful out breath through the teeth.


Allow the movement to feel like a pendulum of a clock, gentle and precise, no strain.  Try to do a cycle of seven in and out breaths, rest and then repeat.  Work until you are able to do seven cycles of the vibratory breath.

The breath should be drawn in by the time the head comes to rest in the back and open position.  The breath should be complete once the chin comes towards the chest with the exhale.


Once complete, sit quietly and rest with the palms facing upward.

Breathing Lesson Three

Lesson Three

Nose and Mouth Breathers


“Nose breathing leads to Life: Mouth breathing leads to death” Edward J. Dingle


Many people breathe through their mouth and for those who take in most of their breaths this way, especially when they are sleeping, often awake in the morning feeling tired and un-refreshed.


When we breathe through our nostrils we are creating two streams or currents which bring life force into our system.  There is a positive and a negative charge that comes from the nostril breaths.


The right nostril – (Pingala):

With every inhalation through the right nostril a positive electrical current flows down the right side of the spine.  This energy is the heating energy or solar energy.  The reaction is beneficial to the nervous system.  The right side of the body is under the positively charged influence – corresponding to the East.


The left nostril – (Ida):

With every inhalation through the left nostril a negative current flows down the left side of the spine.  This is the cooling or lunar energy.  The reaction is beneficial for the blood system.  The left side of the body is under negative influence – corresponding to the West.


The lungs are then charged with the positive energy and the negative energy – this bringing balance, flow and harmony to the body.


Dominant Left Nostril Breathers:

This person tends to appear bloodless, listless, heavy and lacks ambition.  Is sleepy and may even have a slightly larger left nostril.


Dominant Right Nostril Breathers:

This person tends to be quick-tempered, nervy, irritable, anaemic, and always striving to do more than is reasonably possible.  This person tends to suffer with poor health and may view the world from the perspective that “everything is wrong in the world” or have a strong sense of being a victim of life.


The Balanced Breather:

This person tends to be calm, confident and happy.  This person believes that life is working for him and not against him.  She is able to see the good in others and is full of abounding energy.  This person displays poise and power and is strong in both mind and body.



1.                  Place the middle finger of the right hand on your forehead, the position between the eyebrows. 

2.                  Close the left nostril gently with your little finger and breathe in fully through the right nostril.

3.                  Close the right nostril with your thumb and breathe out the left nostril.

4.                  Breath in the left nostril – keeping your thumb closing the right nostril.

5.                  Close the left nostril and breathe out the right nostril.


Keep alternating conscious breaths in and out each nostril.  Relax as you do this. 


For those who struggle to get to sleep, this exercise will help enormously to slow the body down to rhythmic flow and aid sleep.


Breathing Lesson Two


Lesson Two



All of life is rhythm and flow, we see this in nature and in our bodies.  Ebb and flow of the seas, wax and wane of the moon, day to night and day again, seasons, life and death to life again. 


This is flow creates harmony.  We can choose to work against the flow of life and increase our struggles, or we can accept the flow and move with it.  Working with our breath is a reminder of this flow, this rhythm. 


For some strange reason we mixed up the idea of how to breathe.  Watch a young child breathe.  The belly rises with each inhalation and sinks with each out breath.  Pay attention to your breath now.  How is it working in your body?  Are you just sipping tiny gasps of air, because you have to, or are you breathing with awareness and drawing the air and life force into you? 


Focus on breathing in through the nostrils, slowly expanding the body to receive.  Then breathe out through t, slowly releasing and allowing the body to relax. 


We accept and take in the new.  We release with gratitude that which is done and past – making way for the new breath, the new beginning.  In each moment of breathing we are Being in the Moment.  Being Present with What Is.


The more even and rhythmic the breathing, the more Vital Energy we bring into our bodies.