What is the One Minute Breath?

• Inhale slowly for 20 seconds
• Hold the breath for 20 seconds
• Exhale gradually for 20 seconds

This creates a rhythm of just one breath per minute—far below the average person's 12-16 breaths per minute.

Benefits According to Kundalini Tradition

• Calms the mind and reduces anxiety
• Balances the nervous system by activating the parasympathetic response
• Expands awareness and enhances meditation experiences
• Strengthens the aura and electromagnetic field
• Enhances glandular function and hormonal balance
• Increases emotional resilience to stress
• Improves mental clarity and decision-making abilities

The Science Behind Slow Breathing

• Autonomic regulation: Shifts from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance
• Increased heart rate variability: A key indicator of stress resilience and cardiovascular health
• Enhanced respiratory efficiency: More efficient oxygen exchange and CO₂ elimination
• Reduced inflammation: Lower levels of inflammatory markers
• Improved brain wave patterns: Increased alpha and theta waves associated with relaxation and creativity

Practicing the One Minute Breath

For beginners: Even attempting this practice for a few minutes brings benefits. Start with whatever ratio is comfortable (perhaps 5-5-5), gradually working toward the full 20-20-20 pattern.

Progression: Focus first on reducing to fewer than 6 breaths per minute, then work toward 4 or fewer as you advance.

Experienced practitioners: Aim for the complete 20-20-20 pattern, maintaining it for 11 minutes or more for maximum benefit.

Scientific Research

• Zaccaro et al. (2018): Slow breathing techniques significantly improve heart rate variability and reduce blood pressure
• Ma et al. (2017): Slow breathing at 5.5 breaths per minute enhances cognitive performance and reduces cortisol levels
• Gerritsen & Band (2018): Slow breathing increases baroreflex sensitivity and parasympathetic activity

References

1. Brown, R.P., & Gerbarg, P.L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172, 54-62.
2. Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
3. Yogi Bhajan teachings on pranayama and the One Minute Breath (as documented in Kundalini Yoga training manuals)

This ancient yogic technique has been practiced for centuries and is now gaining scientific validation for its profound effects on physical and mental wellbeing.