6 Simple Exercises · 6 Minutes a Day = Total Control
An ancient technique of breathing that calms the mind and brings total physical, emotional, and mental health to our body-brain system.
"Refining" means to cleanse — a process that filters out impurities. Impurities are the negative emotions that impede our progress. The main obstacles to our mental and physical evolution are the emotional granthis or knots that have formed in the astral body.
The astral body is 'a body of fine energies or pranas which have the quality of emotions, and that is why negative emotions can create blocks.' These granthis have been formed by the accumulation of negative emotions and their memory patterns over very long periods of time — not only this life, but birth after birth after birth.
Granthi means 'a deeply embedded negative pattern which keeps on repeating in our actions, just as a block in the physical body leads to blockage in the circulation of blood.'
To remove this damaging emotional debris — as well as improve blood circulation, ease tension, and more — the following six simple breathing exercises are recommended daily. They are designed to work towards clearing the residue of undigested experiences from within the system.
Each exercise focuses on a particular area of the physical body. The organ in turn is connected to the granthis and plexuses (chakras) at the astral level. When the granthi and emotional debris are cleared in a particular area, the emotional energies relevant to that area become renewed.
Place your hands on your chest. Breathe deeply with the chest at 36 cycles per minute with the music. This clears the chest area where negative emotions settle, disturbing breathing and leading to asthma, TB, and other respiratory ailments. The nerves are choked — we clear them with this breathing.
Place your hands on the stomach above the navel. When you breathe in, the abdomen comes out; when you breathe out, it goes in. Same music and rhythm as Exercise 1. This area houses all digestive organs — clearing it reduces food cravings and improves digestion.
Sit on the ground with legs stretched in front. Hold your toes (or as close as possible), keep the chin up. Combine chest and abdomen breathing with the same music. Works on the hipbone, spine, knees and back of the thighs — areas that commonly develop pain after age 40.
Done without music. Breathe in through the nostrils in three short installments, then blow out forcefully at once through the mouth. This exercise restores the roundness and elasticity of nerve walls, which collapse with age causing blood pressure and other disorders. Removes a hundred ailments.
Done without music. Breath in four stages: inhale, hold, exhale, keep lungs empty — each to a mental count. One round = 12 seconds (5 rounds/minute). Start with count of 3, gradually increase to 5. This exercise cleanses the blood.
The most important exercise. Take a very deep breath, keep the mouth shut, hold the nose with finger and thumb, press the chin firmly against the throat, and try to swallow saliva — once, twice, thrice. Release. Repeat 5 times. This clears the throat center where all negative emotions rest, and brings normalcy to all five senses.
The first three exercises are done with music at 36 cycles/minute. The rapid rhythm dissolves the granthis and extracts higher energies from the air. Exercises 4–6 are done without music. Ideally, all exercises are performed soundlessly, with minimal movement — it is breath that drives the muscles, not vice versa. Total time for all six exercises: 6 minutes.
Together, the six refining exercises work on multiple levels — physical, emotional, and energetic. The first three exercises (done with music at 36 cycles/min) use the rapid rhythm to dissolve granthis and extract higher-grade pranas from the air. The last three (done without music) cleanse the nadis (energy channels), purify the blood, and awaken the throat center for inner communication.
On the physical level they tone the nerves, improve circulation and digestion, remove tension, and reduce joint pain. Over time, as intensity increases, they stimulate regeneration of the Vagus nerve — activating the parasympathetic system and deepening the relaxation response.
On the emotional level, clearing the granthis allows lower emotions (anger, jealousy, fear) to transform into love, compassion, and clarity. The energy centers (chakras) begin functioning in steady rhythm, and the astral body — not the physical — becomes the primary driver of health and awareness.
These practices are not ordinary physical exercises. They are designed for internal purification. If that purpose is not kept in mind, the real benefits will not accrue — just as rote prayers, however often recited, yield nothing. A right attitude and inner posture is essential.
Just as our emotions affect our health, they also influence our breathing; every emotion has its own breath.
What we must remember is that the opposite is also true — by breathing in rhythm, we can calm all our emotional outbursts and silence our chattering brain.
Entering into the practice of breathing in this rhythm can restore the body to total health. It activates the natural relaxation response of the body which in turn activates a process of self-healing. Each breath we take is healthy and works to harmonize our negative emotions, healing all the wounds we hold in our subconscious minds.
3SRB exercises have been set to a specific rhythm. Practicing with the music tracks enhances the benefits and helps maintain the correct pace. Download the guided audio tracks to support your daily practice.
Also available: Stretching exercises, Swiso, Alternate Breathing, Golden Nugget,
Omkar, Healing Sounds, Conscious Sleep, and more.