In the ancient yogic tradition, the breath and mantra are bridges to the soul. One such practice, simple yet profound, is SO HUM Breathwork—a meditative breathing technique rooted in awareness, sound, and the subtle body. Derived from Sanskrit, So Hum means “I am That”—a statement of inner identity, unity, and presence.
SO HUM breathwork is a gateway into stillness, self-awareness, and deep energetic cleansing. By combining structured breath rhythms with silent mantra repetition, the mind softens, the body opens, and awareness returns to its center.
🌬️ Before You Begin: Warming Up the Body and Breath
To prepare for the SO HUM journey, begin with a breath-led warm-up to activate the nervous system and clear any initial tension from the body.
🔄 Structured Breath Warm-Up (All Positions)
In each position—standing, sitting, or lying down—perform the following breath sequence five times:
- Inhale 5 seconds
- Hold 3 seconds
- Exhale 7 seconds
- Hold 2 seconds
This rhythmic breathing begins to synchronize the breath with the nervous system, calming the mind while awakening the body.
🔥 Bhastrika Activation
After the warm-up, perform 3 rounds of 15 Bhastrika breaths. Bhastrika is a rapid, forceful breath in and out through the nose that generates heat, clears energetic blocks, and prepares the system for deeper work.
🧘♂️ Main Practice: The Three Stages of SO HUM
The SO HUM meditation is divided into three progressive stages, each building on the last with increasing intensity and breath rhythm.
🌟 Stage 1: Long Circles – “Soooooo... Hummmmmm...”
- Deep, slow inhalation on “SO” through the nose
- Natural, slow exhalation on “HUM” through the nose
- Let the breath move in a long, connected wave
- Body is still, breath is effortless but full
- Focus on sensation and internal sound
This stage encourages deep relaxation and presence. It is an invitation to enter the moment, to slow down the nervous system, and to begin listening within.
⚡ Stage 2: Faster Circles – “Soo... Hum... Soo... Hum...”
- Quicker breath pace while keeping the inhale and exhale through the nose
- Inhalation (“SO”) remains active and intentional
- Exhalation (“HUM”) is passive and automatic
This pattern activates more pranic movement (life-force energy). You may feel tingling, expansion, or emotional stirring—breathe through it.
🔥 Stage 3: Full-Speed Circles – “So, ham, so, hum...”
- Rapid, continuous breathing with a clear rhythm
- Still through the nostrils only
- Let the inhale lead, allowing the exhale to follow
- Maintain stillness in the body, no muscular effort, just flow
This is the most intense phase, designed to take you into heightened awareness, altered states, or emotional catharsis. Stay present. Keep breathing. Let go of resistance.
🧠 Key Principles to Remember
- “SO” = Inhale, always through the nose, filling the lungs
- “HUM” = Exhale, always through the nose, letting go passively
- Emphasis is on the inhale, the exhale follows naturally
- Keep the body still and relaxed throughout the practice
- Whatever arises—feel it fully, without clinging
- Repeat mentally: “I allow myself to feel any sensations or emotions.”
🙏 After the Practice: Integration and Rest
After the final round, lie down in stillness for several minutes. Let the breath return to its natural rhythm. This is where integration happens—where the shifts from the breath land in the body and consciousness.
You may feel:
- Waves of emotion
- A sense of unity or lightness
- Physical sensations or silence
- Profound peace, or simply deep rest
All are welcome. All are part of the process.
🌟 Why Practice SO HUM Breathwork?
This breathwork offers benefits on every level of being:
- Mental clarity and inner silence
- Energetic cleansing and pranic flow
- Emotional release and heart-opening
- Spiritual connection and deep meditation
- Greater self-awareness and presence
In SO HUM, the mantra becomes the breath. The breath becomes the mantra. And you become the space that holds it all.
💬 Final Words
SO HUM Breathwork is a sacred practice—a gentle yet powerful way to reconnect with your true nature through sound, stillness, and the sacred cycle of breath. No matter what arises, let the breath lead.
“Sooooo...” (I inhale the universe)
“Hummmmm...” (I exhale into Being)
Breathe. Receive. Return.