The One Minute Breath

Gurushabd Khalsa Practice

The One Minute Breath is a great Kundalini Meditation for developing intuition, relieving anxiety and stress, and strengthening the glandular system. It’s simple, yet can be very challenging and profound. Practicing this breath regularly will calm your fears and worries and open you up to experience your spiritual nature. It’s also a great meditation to choose if you would like to increase your lung capacity.

If you are new to doing Kundalini Meditations on your own, make sure to read how to do a home practice before you begin.

Get Started

Sit with a straight spine and the hands in Gyan Mudra (index finger and thumb tip touching).

Eye Focus

Eyes are closed, pressed gently up, focusing at the brow point.


Slowly and steadily inhale 20 seconds, hold the breath for 20 seconds and then exhale for 20 seconds. This may take days, weeks or months to perfect. Start with the slowest you can manage at this time, but keep each segment equal in length. You might begin with inhale 8 seconds, hold 8 seconds, exhale 8 seconds.


Continue for 11 minutes.

How it Works

For many people, the one minute breath will be difficult at first. It may cause suppressed emotions to come to the surface that are uncomfortable, such as anxiety or fear. Practice for whatever length of time you can manage at first. Develop the capacity to observe, but not react to, whatever emotions are experienced. Gradually the emotional charge will dissipate and your breathing will deepen, increasing vitality. People who do breathing exercises will have the capacity for very long breaths. They will have extra prana. They are achievers. A person who is happy will never have shallow breathing, whereas the volume of energy in people who have a short breath is not balanced. Happiness is proportionate to your rate of breathing and the length of the breath. Because as much oxygen as you have, that is how much strength you will have. When we slow our breathing down to 8 breaths per minute, we induce relaxation and relief from stress. The parasympathetic nervous system is activated and healing processes are initiated. When we are able to slow the breath down to one breath per minute we calm anxiety, fear and worry, integrate both hemispheres of the brain, and open up to experiencing our spiritual nature. Intuition develops. The whole brain works – especially the old brain and the frontal hemispheres.

Born in Guru Ram Das ashram in Toronto, Gurushabd is a true modern yogi, and grew up in a spiritual community of Kundalini Yogis, healers, teachers, and Sikhs. She spent a year studying at a yogic boarding school in India, became certified to teach Kundalini Yoga at the age of 17, and has over a decade of teaching experience.

Gurushabd teaches welcoming classes at Lotus Yoga Centre with a graceful spirit and a deep gratitude for whoever walks through the door. When she’s not teaching, Gurushabd is directing the studio and running the business side of things. In her down time, Gurushabd can be found biking around the city, playing ultimate frisbee, meditating, and hanging out with her husband Nash.