veer Sukhdeep Singh jeeo - not hath yoga -- no way - we have to make the breath dance for the mind sir ,how we live depends on how we breath! For example, watch the breathing pattern when in the sway of any of the numerous faults (Bikaars, passions, negativities, etc.) of Haume (false ego-sense): lust, anger, greed, emotional attachment, pride, jealousy, stubbornness, selfishness, and so on. If we watch ourselves carefully when in the vertex of such conditioned consciousness, we will notice that our breathing pattern will be very choppy, thumping, pulsating, wavering, fast, inharmonious, inconsistent, dissonant, unrhythmic, feverish, unnatural, chaotic, and so on. In this conditioned state, our senses omit nothing but "ਦੁਰਗੰਧ" (Durgandh, literally meaning foul smell or bad odor). In this contaminated state, our aura shrinks, which repels.
ਬਿਰਥਾ ਨਾਮ ਬਿਨਾ ਤਨੁ ਅੰਧ ॥ ਮੁਖਿ ਆਵਤ ਤਾ ਕੈ ਦੁਰਗੰਧ ॥ ਬਿਨੁ ਸਿਮਰਨ ਦਿਨੁ ਰੈਨਿ ਬ੍ਰਿਥਾ ਬਿਹਾਇ ॥ ਮੇਘ ਬਿਨਾ ਜਿਉ ਖੇਤੀ ਜਾਇ ॥: Birthaa naam binaa tanu andh...: Useless is the body of the spiritually blind, without the Name of the Lord. From his mouth, a foul smell issues forth. Without the Simran the Lord, day and night pass in vain, like the crop which withers without rain (sggs 269).
To the contrary, however, when in meditation (Simran), the pattern of our breathing is totally different - it's very rhythmic, harmonious, silent, natural, and so on. We feel at Home. In this more refined state, one has a big aura, which attracts. In fact, in deep Simran, at times the breathing becomes so silent that we can hardly notice it. Essentially this is the idea behind continually contemplating, observing, and witnessing each and every breath.
ਪੂਜੈ ਪ੍ਰਾਣ ਹੋਵੈ ਥਿਰੁ ਕੰਧੁ ॥: Poojai praan hovai thir kandh: One who worships the Lord with his Praan (i.e., Saas Saas), gains stability in his body (i.e., becomes free of Bikaars, passions, etc. (sggs 1289).
ਮਨੁ ਤਨੁ ਸੀਤਲੁ ਸਾਚ ਸਿਉ ਸਾਸੁ ਨ ਬਿਰਥਾ ਕੋਇ ॥: Manu tanu seetal saach siou saas na birathaa koi: One who without wasting breath (remembers) Truth (with each breath), his mind and body are cooled (or become peaceful or attains perfect equilibrium) (sggs 35).
here are some further Gurbani parmaans:
ਕਾਮ ਕ੍ਰੋਧ ਵਸਿ ਕਰੈ ਪਵਣੁ ਉਡੰਤ ਨ ਧਾਵੈ ॥: Kaam krodh vas karai pavan udant na dhaavai: Lust and anger are brought under control, when the breath does not fly around, wandering restlessly (sggs 1395).
ਮਨੁ ਮੋਤੀ ਜੇ ਗਹਣਾ ਹੋਵੈ ਪਉਣੁ ਹੋਵੈ ਸੂਤ ਧਾਰੀ ॥ ਖਿਮਾ ਸੀਗਾਰੁ ਕਾਮਣਿ ਤਨਿ ਪਹਿਰੈ ਰਾਵੈ ਲਾਲ ਪਿਆਰੀ ॥: Manu motee jay gahnaa hovai pa-un hovai soot Dhaaree...: If the mind is made pure like the pearl and is strung on the thread of the vital breath (performing meditation or Simran), and if the soul-bride adorns her body with the quality of compassion, then she will join the Beloved God (sggs 359).
ਸਾਸੁ ਸਾਸੁ ਜਾਇ ਨਾਮੈ ਬਿਨੁ ਸੋ ਬਿਰਥਾ ਸਾਸੁ ਬਿਕਾਰੇ ॥: Saas saas jaa-ay naamai bin so birathaa saas bikaaray: Each and every breath which escapes me without meditation on the Divine Name - that breath is useless and corrupt (sggs 980).
ਪਵਣੈ ਕੈ ਵਸਿ ਦੇਹੁਰੀ ਮਸਤਕਿ ਸਚੁ ਨੀਸਾਣੁ ॥: Pavnai kai vas dayhuree mastak sach neesaan: (According to) the True Sign (Hukam on the) forehead, the body is under the power of the breath (sggs 63).
ਇਕਸ ਕਾ ਮਨਿ ਆਸਰਾ ਇਕੋ ਪ੍ਰਾਣ ਅਧਾਰੁ ॥: Ikas kaa man aasraa iko paraan adhaar: The One is the Support of the mind; the One is the Support of the breath of life (45).
ਜਬ ਲਗੁ ਸਾਸੁ ਸਾਸੁ ਮਨ ਅੰਤਰਿ ਤਤੁ ਬੇਗਲ ਸਰਨਿ ਪਰੀਜੈ ॥: Jab lag saas saas man antar tat baygal saran pareejai: So long the breath breathes through the mind deep within, hurry and surrender: false ego (sggs 1325).
On the other hand, the faults of Haume ( false ego-sense) make us breathe unnaturally, causing us waste our vital energy. Baabaa Nanak says:
ਹਉ ਮੁਆ ਮੈ ਮਾਰਿਆ ਪਉਣੁ ਵਹੈ ਦਰੀਆਉੁ॥ਤ੍ਰਿਸਨਾ ਥਕੀ ਨਾਨਕਾ ਜਾ ਮਨੁ ਰਤਾ ਨਾਇ ॥: Haou muaa mai maariaa paoun vahai dareeaaou. Trishnaa thakee Naanakaa jaa mann ratta naai: The breath flows like a river (of desires within that person who is) killed through egotism and mine-ness (ਭਾਵ, ਜਿਤਨਾ ਚਿਰ ਜੀਵ ‘ਹਉਮੈ’ ਦਾ ਮਾਰਿਆ ਹੋਇਆ ਹੈ ਉਸ ਦੇ ਅੰਦਰ ਤ੍ਰਿਸ਼ਨਾ ਦਾ ਦਰਿਆ ਵਹਿੰਦਾ ਰਹਿੰਦਾ ਹੈ). Desire is exhausted, O Nanak, only when the mind is imbued with the Name (sggs 1091).
Issue is veer jeeo if Gurbani paath especially Sukhmai sahib jee is done as decribed just one pauri one breath -i.e breath in and do one pauri as you breath out - just try it for 45 mins - your concentration and hearing of the shabad will increase dramatically. As per Baba Nand Singh Jee's quotes in his books that if one does 24 pauri's in such a way all of the 24 hours are safal of a Gursikh - due to 24000 breaths average per person per 24 hour period This has been proven sceientfically too average human above 18-20 breath min 8640/14400 breaths per day 12 hour day. Sukhmani Sahib is an immense jewel given to us
sceintific proof of western world of today:
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en.wikipedia.org]