When life feels most overwhelming, we return to the essentials. We focus on the most basic elements of being alive like breathing in and out. Our breath is fundamental to our vitality.
God breathes into the world in the beginning of creation. That divine breath animates the human form and that life force continues to imbue the lessons and stories of scripture according to Paul (2 Timothy 3:16-17) so that eventually it became a practice of the Desert Mother and Fathers. In their practice, they took a line of scripture to breathe into the first line and breathe out on the second. This practice became known as the Jesus Prayer because of their preference for breathing in and through “Lord Jesus Christ, Son of God, have mercy on me, a sinner” (Luke 18:13).
This prayer practice expanded into the rest of the Biblical canon. Phrases were usually only six to eight syllables to easily match one’s normal breathing pattern. Some examples are “Help me rest; give me peace,” “Make clear my way, O Holy One,” “Out of darkness, into light,” or “Fill me, Spirit, with your love.” Some of the best breath prayers I’ve found come from my Instagram feed and the wisdom of Cole Arthur Riley in Black Liturgies though I’ve also embraced these breath prayers offered by Sarah Bessey.
How to Practice
Breath is vital. We do it without thinking and so this prayer might be one that requires no thought. It’s something that you could do in the midst of other tasks like sitting in traffic or doing the dishes. You might feel your body tense and your desire for more space in your lungs and simply listen to your body inviting you to find more room for God.
You might embrace the wisdom of Scripture and choose a phrase that has particular meaning for the moment. Or it might just be something you already know by heart.
Breathe in: Fill me, Spirit,
Breathe out: with your love
Breathe in: Speak Lord,
Breathe out: your servant is listening
Breathe in: I am fearfully
Breathe out: and wonderfully made
While there are lots of suggestions about how to enter into this prayer, it is as simple as slowing your breath. According to James Nestor in his book Breath: The New Science of a Lost Art, “The perfect breath is this: Breathe in for about 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of about 5.5 liters of air. It turns out that when breathing at a normal rate, our lungs will absorb only about a quarter of the available oxygen in the air.” That bit of oxygen might be where God enters most fully into your being so begin by trying to slow down your breath to this rate using a timer as needed.
As your breath finds its rhythm, introduce your preferred phrase. It might be a line of scripture or it might be as simple as “Dear God, bring peace” or something similar.
Breathe in that whole 5.5 seconds and when your entire being pulses with that fresh air, whisper the first part of your prayer.
Release that breath for a whole 5.5 seconds and then whisper the second part of your prayer.
Repeat this practice breathing in and out for 5.5 seconds for at least 10 breaths.
If you are looking to expand this practice in your prayer life which might even include creating your own breath prayers, I commend to you the work of Christine Valters Painter and her book Breath Prayer: An Ancient Practice for the Everyday Sacred.
If instead you are not ready for a whole book, you might find more insight from James Nestor to be helpful. You can find some wisdom on how to breathe better based in science at CQ Quarterly.
Have you tried praying with breath prayers? What have you found in your body and soul in embracing this ancient practice? Has it helped to untangle the holy threads of your life?
HOLY THREADS 
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