Breathing

The best way of breathing is to breathe through your nose, unless you have an obstruction or inability to do so. If that is the case, then you can breathe through your nose and mouth or just your mouth. Additionally, you can create your own breathwork practices, such as double inhaling through the nose and exhaling through the mouth, or expanding and contracting your diaphragm and expanding your stomach outward when you inhale.

You can also try cyclic hyperventilated breathing, which is very intense inhale, exhale, inhale, exhale for 25 or 30 breaths. Additionally, you can create your own breathwork practices by understanding the components and breathing in the ways that best serve you.

My advice would be to breathe through your nose while exercising, unless you’re in maximum effort. Pretty soon what you’ll find is you actually can create more output than you would if you were breathing through your mouth. You can also do this while walking, or while getting on the bike and starting to pedal, really starting to think about warming up the breathing system. And then you can decide if you want to do pure nasal or a combination of nasal and mouth breathing, and so on.

Mouth breathing can lead to a lengthening of the face, a drooping of the eyes, and can be associated with increased risk of infections, decreased efficiency of gas exchange, and cosmetic changes. It can also be used during high intensity training, where exhaling is done through the mouth and inhaling is done through the nose.
Cupio dissolvi

Breathing and dhikr (remembrance of Allah) form a powerful combination, both spiritually and physiologically. Islam offers profound guidance on how the remembrance of Allah can affect the heart, mind, and soul. When combined with intentional breathing, the practice deepens our connection to Allah, enhances our focus, and helps regulate our emotional and physical state.

• Breath as a Gift from Allah:

  • Allah created the human being and breathed life into him:

    “Then He proportioned him and breathed into him from His [created] soul…” (Surah As-Sajdah: 9).

  • Breathing is a sign of Allah’s mercy and a reminder of our dependence on Him for every moment of life.

• Breath in Connection with the Heart:

  • The heart (qalb) is the seat of spiritual consciousness. Regulating breath aligns the physical heart with the spiritual heart, enabling one to focus on Allah’s remembrance.

• The Prophet’s Guidance:

  • The Prophet Muhammad (ﷺ) demonstrated calmness in speech, recitation, and actions, often pausing between words and breaths, which reflects mindfulness in communication with Allah and others.

Breathing techniques can synchronize with dhikr to deepen one’s mindfulness and connection to Allah. Here are some practices:

Combining breathwork and dhikr has proven effects on mental and physical well-being:

• Calming the Nervous System:

  • Intentional breathing activates the parasympathetic nervous system, reducing stress and anxiety.
  • Dhikr complements this by redirecting the heart to Allah, replacing worldly concerns with divine presence.

• Heart-Brain Connection:

  • Studies show that slow, intentional breathing aligns the heart’s rhythm (coherence). This strengthens emotional regulation and enhances focus during prayer or remembrance.

• Improving Concentration in Salah:

  • Practicing breathing and dhikr improves mindfulness in salah (prayer), making it more meaningful and focused.

Sufi traditions often emphasize breathing techniques in their meditative practices. These methods aim to:

• Purify the heart.
• Elevate the soul toward Allah.
• Achieve mindfulness and surrender (tawakkul).

• Breathing Mirrors the Cosmic Order:

  • Inhaling and exhaling symbolize receiving and returning. It reflects the cycle of life and death: Allah gives us life, and to Him, we return.

• The Heartbeat of Tawheed:

  • The constant rhythm of the breath symbolizes tawheed (Oneness of Allah). Every breath aligns with the kalimah:
    • Inhale: “La ilaha.”
    • Exhale: “Illallah.”

• Nafs (Self) Regulation:

  • The breath helps tame the nafs (ego), which distracts the heart from Allah. By controlling the breath, one controls the distractions of the self.

To incorporate breathing and dhikr into daily life:

1. Morning Dhikr:

   • Begin the day with the Morning Adhkar while practicing slow, deep breathing.

   • Example: Recite:

     “Astaghfirullah wa atubu ilayh” (I seek forgiveness from Allah and repent to Him).

   • Inhale deeply before saying it, and exhale completely afterward.

2. During Stress:

   • Whenever stressed, silently repeat:

     “Hasbunallahu wa ni‘mal wakeel” (Sufficient for us is Allah, and He is the best Disposer of affairs).

   • Align this with a calming breathing cycle.

3. Before Sleep:

   • Lie down, close your eyes, and focus on your breath. Say:

     “Bismik-Allahumma amootu wa ahya” (In Your name, O Allah, I die and live).

   • Use this as a grounding practice before sleep.

The Quran repeatedly emphasizes the importance of remembrance:

“Those who have believed and whose hearts are assured by the remembrance of Allah. Unquestionably, by the remembrance of Allah hearts are assured.” (Surah Ar-Ra’d: 28)

Breathing synchronizes with dhikr to fulfill this verse, calming the heart and aligning it with divine peace.

• Mindfulness and Meditation:

  • In modern wellness culture, mindfulness and meditation emphasize breathwork to achieve calmness. However, Islamic dhikr transcends this by rooting the practice in a connection with the Creator, making it not just therapeutic but also spiritual.

• Gratitude and Dhikr:

  • Breathing is a daily reminder of Allah’s mercy. Combining it with dhikr fosters gratitude, which the Prophet Muhammad (ﷺ) called the foundation of faith.

1. How does focusing on your breath during dhikr change the quality of your remembrance?
2. In what ways does intentional breathing remind you of your dependence on Allah?
3. How can the connection between breath, dhikr, and the heart help you in stressful situations?