Recently, I shared a mantra to use while exhaling: Release, Rest, Reveal. These words help us let go of unnecessary bodily tension, mental effort, and stay open to our experiences.
Now, I want to offer a corresponding mantra for inhaling: Energize, Inspire, Enjoy. Each of these words serves a specific purpose.
“Energize” connects us to the natural energy of the in-breath. Breathing in engages the sympathetic nervous system, which is not just about “fight or flight” but also any form of arousal. When we inhale, this system activates, giving us a subtle but noticeable sense of energy. Our bodies get oxygenated, the heart beats a bit faster, and we feel more open and ready to act. Saying “energize” as we inhale helps us notice these physical effects.
“Inspire” directs our attention to the mind’s changes as we breathe in, making us more alert and energetic. Just as the body becomes more energized, so does the mind, becoming brighter and more alert.
“Enjoy” reminds us to appreciate the pleasure and happiness in our experience. This ties everything together: exhaling and inhaling, body and mind. Relaxing while we exhale can be enjoyable, as can feeling the in-breath’s energy. Resting the mind can be delightful, just like the mind becoming clearer. By saying “Enjoy” as we breathe in, we encourage ourselves to appreciate the positives in our experience and let happiness arise from simply noticing our breath’s rhythm.
Don’t try to force anything while saying these words. Just say them and let them work their magic.
Focusing only on exhaling is calming but can make us sleepy in the long run. Focusing only on inhaling is energizing, but can make us over-excited and distracted.
The in-breath shows us three things: Energy in the body. Inspiration in the mind. Joy in the heart.
To use these mantras wisely, you might start with the out-breath mantras to calm your mind, then move to the in-breath mantras. Be mindful of when to drop the mantras and just focus on the breathing process, sensing it as a continuous stream of sensations without overly emphasizing either exhaling or inhaling.