Understanding the Power of Breath

Classes Summary

Breath is something we rarely think about. It happens on its own, effortlessly keeping us alive, yet we don’t often recognize its power. But what if I told you that within your breath lies one of the most powerful tools for transformation? In this episode of Awakening Process 101, we explore how breath can shift our awareness, calm our nervous system, and help us navigate life’s uncertainties with more ease. We discuss how simple breathwork techniques can be used in everyday situations, how breath creates a pause between stimulus and response, and why learning to welcome ease can be the most challenging—and liberating—practice of all.

I invite you to take a breath with me now. Inhale deeply. Exhale slowly. Feel that? That’s presence. That’s the power of breath.

The Role of Breath in Awareness and Non-Reactive Living

Most of us live in a constant state of reaction. Something happens, and we respond immediately—often without even realizing it. We snap at a loved one, we get lost in worry, we feel overwhelmed. But what if we could create a pause between what happens and how we respond? That pause is breath.

In this episode, we explore how breath can anchor us in the present moment, allowing us to step out of old patterns of reactivity. When we focus on the breath, we give ourselves space—space to observe, to choose, to soften. Breath is a bridge between the body and the mind. When we are anxious, our breath is shallow and rapid. When we are calm, our breath is deep and slow. By shifting our breath, we shift our state of being. We discuss how simply becoming aware of the breath—without changing it—can create a profound shift in how we experience life. This is not about advanced meditation. This is about simple, accessible practices that can be woven into daily life. It’s about remembering that, no matter what is happening around us, we always have the power to return to the breath.

Simple Breathing Techniques for Everyday Use

Breath is the most accessible tool we have for self-regulation, yet we often overlook it. In this episode, we share a simple breath awareness practice: noticing the sensation of the breath as it moves in and out of the nostrils. This practice can be done anytime, anywhere—while driving, during a stressful conversation, or even while waiting in line.

I share a story about a car accident where, instead of panicking, I focused on my breath. I let each inhale and exhale ground me in the moment. And in doing so, I stayed calm and present, even in uncertainty. Breath is a tool for resilience. It reminds us that we don’t have to react impulsively. It offers a moment of pause, a chance to choose our response. We encourage listeners to practice for just three minutes a day. Three minutes of conscious breathing can rewire the nervous system, training the body to respond to stress with calm rather than panic.

The Illusion of Control and Learning to Welcome Ease

There is something deeply unsettling about letting go. Most of us hold on tightly—to our plans, our expectations, our sense of control. But the truth is, control is an illusion. We discuss how breath teaches us to soften into the unknown. Many of us resist ease because it feels unfamiliar. We are conditioned to believe that if we relax, something will go wrong. But breath reminds us that ease is not the enemy—resistance is.

By practicing deep, conscious breathing, we signal to our nervous system that it is safe to let go. This simple shift can transform how we experience life. Letting go isn’t about giving up—it’s about learning to trust. Trust ourselves. Trust our breath. Trust that, in this moment, we are exactly where we need to be.

Conclusion

Breath is more than a function—it is a practice, a tool, a doorway to presence. By bringing awareness to our breath, we reclaim our ability to move through life with more ease, resilience, and grace.

So today, I invite you to take a moment. Close your eyes. Inhale deeply. Exhale fully. And just be here.

Because here, in this breath, is where life truly begins.

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Abdi Assadi is unlike any other healer or spiritual teacher ever encountered. He is an expert in martial arts, and a dynamic healer practicing a diverse array of Chinese and Eastern Medicine, indigenous shamanic rituals, and meditation techniques. With a clinical practice in New York City for almost 4 decades, Abdi has accumulated a vast knowledge of real life experience working with several thousands of individuals, guiding them through the most difficult times, and teaching them how to understand themselves. One of the greatest things about him is he merges the human psyche with the spiritual psyche.

Steeped in deep wisdom and insight that is rare to find on this planet in these modern times, Abdi has an extraordinary ability in perceiving and comprehending human souls and their individual psyche. Guided by the divine, Abdi guides you to open up and see beyond your limited Self, into your own soul. His impeccable discernment enables him to unleash personal remarks that pierce through your veil, statements that you will never forget and in an instant alter your perception of yourself and your reality.

– Quotes from Shadows on the Path by Abdi Assadi:


All spiritual masters teach us that love is an activity before it is a condition – and that love is all-encompassing.
Page 18


It felt like I was coming off a race track and driving in a school zone. He knew, years before I did, that my speed was my way of suppressing my early childhood anxiety, and that only slowing down could heal it.

Why do you need to use all these words like God and spirituality? It is right here Abdi, all around you, all the time
Page 40


one does not become enlightened by imagining figures of light, but by making the darkness conscious.
Page 51


Ultimately it keeps grace out of our lives because we are using our will power to manipulate every event and person around us.
Page 74


His lesson, which I had begun to learn for myself, is that outside circumstances do not define our internal experience if we can surrender into them. Painful or undesirable situations will always arise; true suffering comes from our ego’s desire to resist life as it is.
Page 77


Note from Pernilla:
I met Abdi in the fall of 2014 and when I arrived in his office the first thing he said was, “It’s time that you stop carrying other people’s anxiety.” In the year that followed, my entrenched codependency patterns reared their ugly heads and I was confronted with a part of myself that I had never even known was there.

A few years later, Abdi said, “When are you going to start writing your book?”I looked at him in surprise. I was not a writer. My expertise was centered around creating crazy good Excel spreadsheets. However, I started writing and collecting notes about life issues and life experiences … and here we are a few years later.

Sally Kempton is a preeminent meditation teacher of our time.

She is an expert scholar in Hinduism and all Hindu texts especially in Kashmir Shaivisim. Formerly Swami Durgananda, she left monastic life in the 1980’s to teach publicly. She has written several books and is one of the most known and loved spiritual teachers in our time.

Note from Pernilla:

I met Sally at one of her workshops at City Yoga in LA in 2003. She had the most gentle and loving disposition, and I just wanted to always be around her. I was fortunate to have been part of her two year-long “Transformative journey” courses in 2006 and 2007 and many retreats ever since. She is the true representation of unconditional love and transmits intense shakti from her Guru Swami Muktananda.

Sally is the primary building block and foundation in my spiritual journey. Without her, I would have never found and stuck with meditation – the most transformative experience of my life. Without her, I would have been lost without a clue where to go next. Her wealth of knowledge of yogic philosophy and incredible understanding of the human condition is what makes her a force to be reckoned with.  She understands your depth and makes you feel seen, heard, validated, and deeply loved.