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Whole-Body Sponge Breathing

3 Min
Meditation
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Deanna Burkett, MA, MS
Certified Mindfulness-Based Stress Reduction Teacher, Kripalu Yoga Teacher
Does anyone else have the habit of "pushing too hard" in work, relationships, or meditation? Have you noticed that this habit can create tension during times when it could be really helpful to pause, relax and investigate the moment for the most skillful and helpful response? The perception/practice of whole-body sponge breathing may sound strange, but it has been so helpful to me in disrupting patterns of "trying too hard" in meditation. And when we weaken unhelpful habits during meditation *this is happening in the same mind we take with us into the world.* Isn't that interesting!? I hope you enjoy and benefit from this practice as much as I have. 
From the community
51 reflections
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Stephanie
Spongebob
All I could think about was spongebob. I really tried to bring myself back but all I could see was that yellow sponge. It's ok. I was feeling really stressed and it made me laugh. You never know how a few minutes of meditation can help you when you stop worrying about doing it "right".
D
Dave
Relaxarion
Terrific, I felt my body relax immensely while breathing through my body. Especially my face. I hadn't realized how much tension I had there :) Thank you
A
Aarabia
My body is a sponge
My whole body is a sponge and I can inhale and exhale from any part of my body. I learned that I can access this type of awareness to my body anytime I want in the day 😊☺️feeling great!
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Stephanie
Relaxing muscle tension
I carry any thoughts I have that are anxiety provoking in my body. After years of ignoring this my body has had enough and is demanding I get in touch and listen to it. The meditation helped to increase awareness and respect what I need to do in order to improve my overall health.
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Darah
Sponge Breathing
I love this idea. This idea of the whole body breathing really helped me relax today.
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Morgan
Silence
I loved the long breaks she took in the meditation. It allowed me to reflect and just focus on breathing and how I felt.
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Jaclyn
Sponge breathing
I learned to breath with my whole body not just my lungs mouth or nose
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Everett
Torture
A tortilla a shape outside my shining gives me a win to keep improving
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Lyla
I learned that when you take a deep breath, and close your eyes. that you experience more.
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Hannah
Day 3
Today was harder to get to meditating than the past 2 days. The weekends will always be the worst. Once i leave work on a Friday afternoon my weekend starts and that means the craziness begins. Its 11:30 pm and i am just not climbing into be after working and helping family all day. I need to remember to take time for myself. That my health is the most important thing.
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Lily
Triggers
I get more anxious/panicked when things are not going as planned
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Daffanie
Neck pain
I noticed the more I drank water the more I felt better. That helped me clear my head alittle but my terrible neck pain made it difficult for me to have a good posture. I couldn't focus or relax.
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Megan
Working on stillness
I worked hard to focus on stillness and allow my body to just focus on breathing and having my whole body be a sponge. It’s a nice visual representation of what you are trying to achieve
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Lisa
Sponge Breathing Mindfulness
Sponge breathing, or full body breathing, is more relaxing & natural feeling than focusing on my nose or mouth, and which of the two to breathe in or out through.
K
Kristiaan
Helped
I got sent to the principal twice today this helped a lot And it also calmed me down
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Maya
Relaxed
I was really anxious today and this meditation helped me relax a lot and it helped my breathing
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Tyla
relax
This meditation helped me relax when i felt anxious. i learned to control my breathing
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maddie
it was really good and now i feel not stressed:)
my body is like a sponge and yea it is really cool and nice and now i feel happy
M
Mike
Body Breathing
Very calming voice, I was able to tune in and feel the breeze over me as she was describing body breathing. Felt relaxed at the end of the session.
M
Mike
Sponge Beeathing
I let my mind wonder up and down my body feeling the breeze of the fan, this worked well as her voice was describing the pores of the sponge being able to absorb. I could feel as I inhaled and exhaled a mental sense, a flow of oxygen that was all throughout my body as opposed to confined to just my nose. Was calming.
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Crystal
Mindfulness
I learnt that imagination of the body being a sponge and breathing through all those holes really relaxed me a little more and eased my anxiety
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Sloane
Juxtaposed processes
I learned that purposeful attention to the entire body can silence my stream of consciousness, and that attention to and focusing on expanding and contracting my body with my breath can be simultaneously silencing and active.
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Jodi
Soak it in
I love the new perspectives that Aura brings! This is my new favorite...thinking of your body as a sponge, and imagining that you can breathe through every pore. I think that could carry over into many things, soak in kindness, soak in love, soak in calm. Life is short, soak it ALL in 💕
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Beth
Whole body breathing
I could feel my body moving with my breath however, I am still distracted. I need to be more aware of that
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Erin
Sponge
I noticed that visualizing a sponge was helpful. I could get more air in and out.
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Louis
Letting the Whole Body Breathe
This meditation allowed my stressed out body to come into relaxation
I
Isabella
Whole-Body Sponge Breathing
I learned that visualization techniques, such as the sponge, help my brain to stay focused on the meditation and my presence in my own body.
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Steven
I don’t mean to be crude, but...
At the end of this meditation I passed some serious gas. That was some whole-body breathing on another level! Seriously, though, great meditation!
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Ekta
Markaba resemblance
This idea reminded me of the type of breathing taught when we talk about Markaba
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Jazz
Awareness
My body felt light as I was taking deep breaths. I felt as though I was floating and felt vibrations throughout my whole body as I became aware.
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Stacey
Good meditation
To feel lighter which is good for my emotional draining days
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Ardyn
Breathing
I noticed the way the person explained breathing made me very relaxed.
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Hedvig
Love this - sponge breathing!
I listened to this with my mid-morning coffee - maybe this contributed to the experience, but I was imagining I was ‘sponge inhaling’ the smell of my coffee and taking small sips to enjoy the flavour. It also helped that I was stood there in the sunshine of my window feeling the sun on my skin. Though it may not be as enjoyable next time but this time was wonderful.
WJ
Walter J
Sponging...
I enjoy & employ the “whole body” idea somewhat already with good success. Being a long time member of Toastmasters.org I have developed & taught the advantages of whole body listening & “seeing”to others. It is very effective & easy to do. Not sure why I never thought of whole-body smelling & breathing before, but it does makes sense. Last year I lost most of my sense of smell thru my nose. I can now tell if something is cooking or burning by a “heat sense” but I would flunk a “close your eyes”, smell & tell me what this is test. So this idea of whole body smelling intrigues me. Can I become a whole body sponge to soak up smells? Why not, right!?! Can I learn to use my pores to help me breathe ?! Makes good sense to me! Let’s think about this: All Energy moves thru vibrations. Our mind is basically set up to identify & differentiate between different rates of vibrations & amplitudes of Energy waves. We label them & respond based on our inherited tendencies & conditioned concepts trained into us. For example - can you really see the color blue? We actually sense the energy that reflects a certain wavelength and we are taught to label it as blue. And we do this unconsciously... all day long ... for everything! Because most people are labeling & judging constantly from morning to night - what to wear, eat & say that it makes it a very real challenge to be “Mindful” in the sense of being non-judgmental about anything... let alone everything! But like anything else, it Can be learned! I am evidence that we can change, for the better(I like to think anyway) It does take hard work, study, lots of practice & time but I believe it is worth it! Since we are constantly changing, it is up to us if we are changing for the better & good for all or for the worse at the expense of others. I know what I am doing... I am enjoying becoming a whole-body sponge in order to soak up more of LIFE & help more people!! Thanks again Aura for the mind expanding experience! ❤️☮️🍀
WJ
Walter J
Sponging...
I enjoy & employ the “whole body” idea somewhat already with good success. Being a long time member of Toastmasters.org I have developed & taught the advantages of whole body listening & “seeing”to others. It is very effective & easy to do. Not sure why I never thought of whole-body smelling & breathing before, but it does makes sense. Last year I lost most of my sense of smell thru my nose. I can now tell if something is cooking or burning by a “heat sense” but I would flunk a “close your eyes”, smell & tell me what this is test. So this idea of whole body smelling intrigues me. Can I become a whole body sponge to soak up smells? Why not, right!?! Can I learn to use my pores to help me breathe ?! Makes good sense to me! Let’s think about this: All Energy moves thru vibrations. Our mind is basically set up to identify & differentiate between different rates of vibrations & amplitudes of Energy waves. We label them & respond based on our inherited tendencies & conditioned concepts trained into us. For example - can you really see the color blue? We actually sense the energy that reflects a certain wavelength and we are taught to label it as blue. And we do this unconsciously... all day long ... for everything! Because most people are labeling & judging constantly from morning to night - what to wear, eat & say that it makes it a very real challenge to be “Mindful” in the sense of being non-judgmental about anything... let alone everything! But like anything else, it Can be learned! I am evidence that we can change, for the better(I like to think anyway) It does take hard work, study, lots of practice & time but I believe it is worth it! Since we are constantly changing, it is up to us if we are changing for the better & good for all or for the worse at the expense of others. I know what I am doing... I am enjoying becoming a whole-body sponge in order to soak up more of LIFE & help more people!! Thanks again Aura for the mind expanding experience! ❤️☮️🍀
WJ
Walter J
Sponging...
I enjoy & employ the “whole body” idea somewhat already with good success. Being a long time member of Toastmasters.org I have developed & taught the advantages of whole body listening & “seeing”to others. It is very effective & easy to do. Not sure why I never thought of whole-body smelling & breathing before, but it does makes sense. Last year I lost most of my sense of smell thru my nose. I can now tell if something is cooking or burning by a “heat sense” but I would flunk a “close your eyes”, smell & tell me what this is test. So this idea of whole body smelling intrigues me. Can I become a whole body sponge to soak up smells? Why not, right!?! Can I learn to use my pores to help me breathe ?! Makes good sense to me! Let’s think about this: All Energy moves thru vibrations. Our mind is basically set up to identify & differentiate between different rates of vibrations & amplitudes of Energy waves. We label them & respond based on our inherited tendencies & conditioned concepts trained into us. For example - can you really see the color blue? We actually sense the energy that reflects a certain wavelength and we are taught to label it as blue. And we do this unconsciously... all day long ... for everything! Because most people are labeling & judging constantly from morning to night - what to wear, eat & say that it makes it a very real challenge to be “Mindful” in the sense of being non-judgmental about anything... let alone everything! But like anything else, it Can be learned! I am evidence that we can change, for the better(I like to think anyway) It does take hard work, study, lots of practice & time but I believe it is worth it! Since we are constantly changing, it is up to us if we are changing for the better & good for all or for the worse at the expense of others. I know what I am doing... I am enjoying becoming a whole-body sponge in order to soak up more of LIFE & help more people!! Thanks again Aura for the mind expanding experience! ❤️☮️🍀
WJ
Walter J
Sponging...
I enjoy & employ the “whole body” idea somewhat already with good success. Being a long time member of Toastmasters.org I have developed & taught the advantages of whole body listening & “seeing”to others. It is very effective & easy to do. Not sure why I never thought of whole-body smelling & breathing before, but it does makes sense. Last year I lost most of my sense of smell thru my nose. I can now tell if something is cooking or burning by a “heat sense” but I would flunk a “close your eyes”, smell & tell me what this is test. So this idea of whole body smelling intrigues me. Can I become a whole body sponge to soak up smells? Why not, right!?! Can I learn to use my pores to help me breathe ?! Makes good sense to me! Let’s think about this: All Energy moves thru vibrations. Our mind is basically set up to identify & differentiate between different rates of vibrations & amplitudes of Energy waves. We label them & respond based on our inherited tendencies & conditioned concepts trained into us. For example - can you really see the color blue? We actually sense the energy that reflects a certain wavelength and we are taught to label it as blue. And we do this unconsciously... all day long ... for everything! Because most people are labeling & judging constantly from morning to night - what to wear, eat & say that it makes it a very real challenge to be “Mindful” in the sense of being non-judgmental about anything... let alone everything! But like anything else, it Can be learned! I am evidence that we can change, for the better(I like to think anyway) It does take hard work, study, lots of practice & time but I believe it is worth it! Since we are constantly changing, it is up to us if we are changing for the better & good for all or for the worse at the expense of others. I know what I am doing... I am enjoying becoming a whole-body sponge in order to soak up more of LIFE & help more people!! Thanks again Aura for the mind expanding experience! ❤️☮️🍀
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Susie
Sponge breathing
This imagery was so much more effective for me than trying to send my breath to particular areas of my body. Thank you for this creative suggestion 🙏
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Hannah
A sponge
I noticed that is was easier for breath and relax with the sponge imagery!
A_
Annemarie _16
Whole Body sponge
I learned that breathing through the sponge is relaxing and calming
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Brooke
I felt relaxed
I learned how to sponge breathe and release tension I didn’t even know I was holding onto.
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Thorolf
Helpful reminder
I noticed, that during the day i often forget to consciously be a whole body. I am trying ti meet my commitments and functioning mind-steered, necessity-oriented, thinking and finding solutions for me and others by the nature of my job and the perception i trained myself in. Aura brought me some more time under the bridge, time to be nicer to myself. And this sponge breathing gave me back the ability to feel myself. I dint want to make it intellectual anymore, i want it to be emotional to take care of how i feel, to guide my feelings more. And one step in that was to feel myself in physical form.
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Julie
Whole Body Breathing
It took my mind a moment to wrap around the idea of the breath coming from your whole body not just through your mouth and noise. Towards the end of this meditation when my mind was focused on this I could feel a tingling warm sensation all over my body and my body felt lighter almost like it was floating. After the meditation finished I continued for a few minutes after. This was pretty incredible. I will definitely be revisiting this one.
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Cherish
Sponge Breathing
Our skin is our largest organ. It protects our inner organs, provides us the ability to cool down through the process of perspiration, among many other things. In this meditation, I perceived my whole body being as a sponge. Just like the sponge, the animal, my whole body began breathing all at once. Instead of water flowing in and out of my pores, as with the sponge, I envisioned energy flowing in and out of my pores. With every in breath and out breath, this energy exchange expanded into my aura. I will take this energy with me and spread it out and into the Universe. I am left feeling whole and rejuvenated. What an interesting experience! Thank you for this whole body mindfulness session! Namaste ❤️☮️😊🙏🏻
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Lisa
Whole body sponge breathing
It helps to visualize my whole body as a human shaped sponge that breathes in and out of all the pores...
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Jenny
Sponge Breathing
Good exercise in keeping me mindful of my breath. This visualization of my whole body breathing kept me in a peaceful state, enabling me to prolong my meditation session. It silenced extraneous thoughts and allowed me to focus on relevant manifestations and intentions for the day.
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Jeanisse
The body as a whole
Often times, we feel pressure in our entire body; what we forget to comprehend is that every tense moment allocates itself in every limb, every muscle, every nerve. Our body is important; our body is a temple & we need to fortify it constantly so that it’s foundation doesn’t crumble down. How do we accomplish this, one might ask. Simply breathe in, & breathe out all the negativity; exhale as hard as you can. The example given is to think of our body as a sponge -think of it been squeezed to release all of the dirty water; exactly like that. Our body is essential for our souls.
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Blessing
I feel seriously relaxed and focus
The only problem with me now is my mind it’s more occupied with what am thinking continuously about still
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Rachel
Relaxed
I noticed that bringing attention back to my body was really relaxing
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MC
Sponge Breating FTW
Sponge breathing is the best thing I have heard in awhile. I’m loving the concept and I want to find out more. This session felt too short, whereas others feel super long and difficult for me.
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Shelly
Today
I learned that it is better to compromise Ave make progress thank be right and get nowhere