We Indians are very well versed with ancient practices of Mediations
and Breathing Techniques. Now the entire world has understood the benefits of the
same and the scientific reason behind it.
I here note a few which I experienced and explored.
Vigyan
The human body has eight primary senses, consisting of the
traditional five external senses (sight, hearing, touch, smell, taste) plus
three internal, hidden movement and regulatory senses (vestibular,
proprioception, and interoception).
Interoception is the inner sense that lets you feel and
understand what is happening inside your body, such as hunger, thirst, and a
fast heartbeat. Often called the "eighth sense," it helps you know
your physical need
Common Examples -
- Physical
needs: Feeling hungry, thirsty, tired, or needing to use the bathroom.
- Body
states: Noticing a fast heartbeat, muscle tension, pain, or stomach aches.
- Emotions:
Feeling nervous butterflies in your stomach or a tight chest when you are
stressed.
Why It Matters -
- Self-regulation:
Helps you calm down when upset or get food when hungry.
- Emotional
health: Connects physical feelings to emotions so you know if you are
scared, happy, or angry.
- Survival:
Keeps your body in balance by telling you when something is wrong.
You can improve your interoception like a muscle by
practicing specific, mindful exercises that strengthen your mind-body
connection. Because internal organs are abstract and invisible, experts recommend
starting with external body parts and moving inward
The most effective, evidence-based methods to enhance this
sense include:
1. Targeted Body Scans
- Focus
on one specific section at a time (like your hands or feet) instead of a
full-body scan.
- Notice
external sensations first, like the weight of your feet on the floor or
the texture of your clothes.
- Move
gradually inward to observe deeper biological signals like your breathing
rate or stomach comfort
2. "Body Talk" and Labeling
- Narrate
physical sensations aloud during daily tasks to build a descriptive
sensory vocabulary.
- Say
things like: "My hands feel cold touching this ice" or "My
heart feels fast while walking fast".
- Use metaphors
or colors if standard feeling words are too abstract (e.g., "My chest
feels heavy and grey").
3. Interoceptive Challenge Games
- Safely
alter your body state through brief physical exertion.
- Do jumping
jacks or jump rope for 30 seconds to intentionally elevate your heart
rate.
- Pause
and "catch" your heartbeat, focusing purely on describing the
physical thumping or buzzing sensation.
4. Squeeze and Loosen (Progressive Relaxation)
- Contract
a single muscle group tightly, such as clenching your fists, for 5
seconds.
- Release
the tension entirely and actively tune in to the lingering tingling or
warm sensation.
- Repeat
systematically down the body across your shoulders, abdomen, and toes.
5. Mindful Slow Breathing
- Practice
slowing your respiratory rate down to roughly 5 or 6 breaths per minute.
- Engage
neural networks (like the insula) by shifting all attention to the cool
air entering your nose and warm air leaving it.
- Notice
how a deeper breath expands your ribs and changes the pressure in your
torso.
Gyan
Isn’t above methods are nothing else but bases of our
ancient techniques of various meditation techniques , shavasana and many
breathing techniques like pranayama, bastrika, kapalbhati, bhramari, etc.
During deep relaxation or Yoga Nidra, your autonomic nervous
system shifts from sympathetic drive ("fight or flight") to parasympathetic
dominance ("rest and digest"). As muscle tension drops rapidly,
blood flow changes and minor neurological signals—which are usually filtered
out by daily activity—become noticeable.
As you move from standard waking awareness (Beta waves)
into relaxed awareness (Alpha and Theta waves), you enter a hypnagogic
state (the border between waking and sleep). In this state, the brain's sensory
processing changes, often interpreting deep muscle relaxation or micro-twitches
as a vibrating or floating sensation.
When external sensory inputs decrease, your brain amplifies
internal body signals (interoception). Subtle sensations like your pulse,
rhythm of breathing, or tiny involuntary muscle discharges feel much more
pronounced.
The Yogic & Pranic Perspective -
In traditional yoga, this phenomenon is often described as
the movement of Prana (vital energy) flowing freely through the nadis
(energy channels) as physical blockages and deep-seated stress (samskaras)
release.
Omkar chanting shifts brainwave activity from Fast
chronic Beta waves to slower synchronized Alpha waves inducing a state of relaxed
alertness, enhanced focus and reduced mental chatter.
Similarly during Bhramari Pranayama the humming sound
created on exhalation acts as powerful neurological and physiological
regulator. It directly alter brain wave activity, cranial blood flow and autonomic
nervous balance.
Many more such techniques and practices are proven now how
they help our body and mind. Our ancestors had all the knowledge which we find in
many Hindu scriptures and much of the knowledge we have lost as our ancient
universities were destroyed.
