By Stephanie Bucklin
A wise Yogi once told me, “Everything you do is yoga.” At first, this statement seemed too expansive to comprehend, but over time, its depth began to resonate deeply within me. Yoga isn’t just about postures on a mat or the moments we dedicate to meditation; it is a way of being, a continuous practice of living in harmony with the self and the universe. When we embody the principles of yoga in every breath, judgment fades, and we reconnect with the essence of who we are—even in moments when we feel “out of practice.”
Pranayama: Breathing Life into Awareness
One of the foundational principles of yoga is Pranayama, the art of conscious breathing. As Patanjali writes in the Yoga Sutras, “Pranayama is the cessation of inhalation and exhalation, which follows after securing steadiness of posture” (Yoga Sutra 2.49). When I engage in the four-square breath—inhale, hold, exhale, hold—I find myself returning to my body and my present experience. This rhythmic practice calms my mind and grounds my awareness in the here and now. Every intentional breath becomes an affirmation: I am a yogi.
The Four Square Breath: A Gateway to Balance and Calm
The Four Square Breath, also known as Box Breathing, is a simple yet profound pranayama practice that cultivates balance, focus, and tranquility. This method involves consciously regulating your breath in four equal parts: inhale, hold, exhale, and hold—each for an equal count, often beginning with four seconds. Its symmetry reflects the stability it brings to the mind and body.
How to Practice Four Square Breath
- Find a Comfortable Position: Sit in a relaxed yet upright posture, with your spine aligned and shoulders relaxed. If you prefer, you can lie down.
- Inhale: Slowly breathe in through your nose for a count of four, allowing your belly to expand naturally.
- Hold: Retain the breath gently for a count of four. Focus on the stillness within.
- Exhale: Slowly breathe out through your nose for a count of four, letting your belly soften.
- Hold: Pause at the bottom of the exhale for a count of four before starting the next cycle.
The Science and Spirit of the Four Square Breath
This pranayama technique activates the parasympathetic nervous system, helping to counteract stress and bring the body into a state of rest and relaxation. By focusing on the breath, the mind naturally becomes calm and present, a hallmark of mindfulness and meditative practices. I use four-square breathing to bring my awareness back to my body and calm my mind. It is a gentle practice to remind myself that I have control of my inner fire.
In the yogic tradition, breath is life force energy, or prana. Controlling the breath through pranayama harmonizes the physical body and the mind, preparing the practitioner for deeper states of awareness. As the Yoga Sutras state, “When the breath wanders, the mind is unsteady, but when the breath is calmed, the mind too will be still” (Hatha Yoga Pradipika 2.2).
Modern breathwork practices, such as those taught by Navy SEALs and athletes, also incorporate Four Square Breath for its ability to enhance focus and resilience under pressure. This crossover between ancient wisdom and modern science highlights the versatility and effectiveness of this simple practice.
Bringing the Practice into Your Life
The beauty of the Four Square Breath is its accessibility—it can be practiced anywhere, anytime. Whether you’re preparing for meditation, seeking to manage stress, or grounding yourself in the present moment, this pranayama practice offers a gentle yet powerful tool to align your mind, body, and spirit. With every cycle of Four Square Breath, you are not just calming your nervous system but embodying the essence of yoga: the union of awareness and life force in every moment.
Ashtanga Yoga: A Map to Wholeness
Ashtanga Yoga, or the eightfold path described by Patanjali, provides a framework for spiritual and personal growth. These eight limbs—Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi—serve as reminders that yoga is not limited to movement or meditation but encompasses every aspect of life.
When I meditate, I practice Dharana (concentration) and Dhyana (meditation), allowing myself to cultivate single-pointed focus. Patanjali describes this state as “the binding of consciousness to a single point” (Yoga Sutra 3.1). With this focus, I can extend my meditation, deepening my connection to my inner self. In these moments, I feel the unbroken continuity of yoga.
Ashtanga Yoga, at its heart, is a path to union—a sacred connection between mind, body, and spirit, aligning with the Divine. Rooted in discipline, mindfulness, and intentional practice, it offers a framework that integrates the physical, energetic, and spiritual dimensions of life. Through my psychic abilities, Reiki energy practices, and devotion to the Eightfold Path of Raja Yoga, I do my best to embody the understanding that all practices—whether breathwork, meditation, or mindful living—are expressions of the same truth. Yoga is the remembrance that every breath, every thought, and every action is an opportunity to reunite with God, the eternal source of love, peace, and wisdom.
Mindfulness: A Meeting of Traditions
Yoga and Buddhist philosophy share a deep connection through mindfulness. In Buddhist teachings, mindfulness is described as the continuous presence of awareness. Thich Nhat Hanh once wrote, “Mindfulness is the miracle by which we master and restore ourselves.” Each time I bring my attention to the present moment—whether washing dishes, walking, or simply sitting—I am engaging in yoga. This awareness allows me to infuse even mundane activities with sacred intention, reminding me that life itself is a spiritual practice.
Mindfulness is a cornerstone of both yogic and Buddhist traditions, serving as the practice of cultivating present-moment awareness with intention and non-judgment. In Buddhism, mindfulness is woven through the Eightfold Path as the “right mindfulness” of each limb—whether it’s right speech, right action, or right concentration. This holistic approach reminds us that mindfulness isn’t confined to meditation or specific exercises; it permeates every aspect of life. To practice mindfulness is to bring our full attention and awareness to the present moment, whether we are breathing, speaking, acting, or reflecting.
The Yoga Sutras of Patanjali similarly emphasize mindfulness through the limbs of Ashtanga Yoga. For example, Pratyahara (withdrawal of the senses) calls for mindful detachment from distractions, while Dharana (concentration) focuses on cultivating single-pointed awareness. These practices mirror the Buddhist teaching that mindfulness is not merely about noticing but also about aligning each action with ethical and spiritual principles. By integrating mindfulness into every layer of our being—physical, mental, emotional, and spiritual—we come closer to the ultimate goal of yoga: unity with the Divine.
Union with the Divine
One of my favorite mantras, “Yoga is Life,” speaks to the ultimate purpose of yoga: union. The word yoga comes from the Sanskrit root yuj, meaning “to yoke” or “to unite.” For me, yoga is a path to connect mind, body, and spirit with the Divine. Patanjali describes the ultimate state of yoga as Samadhi, or spiritual absorption: “Samadhi is that state in which the mind becomes one with the object of meditation, free from all distractions” (Yoga Sutra 3.3). In these moments of union, I feel an intimate connection with God, a sense of wholeness that transcends all separation.
Union with God, as expressed through yoga, is the realization of oneness—the understanding that all things are interconnected and originate from the same divine source. This sacred truth reminds us that separation is an illusion and that, at our core, we are all spiritual beings experiencing the human condition. When we step into this awareness, we recognize the inherent unity within the diversity of life and see ourselves as part of a greater cosmic whole.
Patanjali’s Yoga Sutras reflect this profound truth, particularly in Sutra 1.2, which states, “Yoga is the cessation of the fluctuations of the mind” (Yogas chitta vritti nirodhah). When the restless movements of the mind are stilled, we experience the reality of our being—pure consciousness, which is one with the infinite. In this state, distinctions between self and other dissolve, and we come to embody the essence of union.
This sense of oneness also teaches us compassion and humility. When we see ourselves as interconnected with all beings, we can no longer act in ways that harm others without recognizing that we are also harming ourselves. This principle aligns with the yogic yama of ahimsa (non-harm) and the Buddhist teaching of loving-kindness (metta), both of which arise naturally when we live in alignment with the awareness of oneness.
As spiritual beings navigating the human experience, we are invited to explore this union not only through practices like yoga and meditation but also through our relationships, actions, and everyday lives. Every breath, every moment of mindfulness, and every act of love is an opportunity to remember and embody our divine nature. Yoga reminds us that we are not separate from God, from each other, or from the universe. As Patanjali suggests in Sutra 1.26, “The Universal Spirit exists in all beings without exception”—a timeless truth that calls us to live as expressions of unity and love.
Living Yoga Every Day
The beauty of yoga lies in its accessibility. It’s not confined to a studio or a specific practice. It’s in the breath we take to center ourselves before a meeting, in the mindfulness we bring to a conversation, and in the compassion we extend to others. Every thought, word, and action can be a part of our yoga journey.
As I continue to explore this path, I am constantly reminded that yoga is not about perfection but presence. It is a call to live with intention, to embrace the union of all aspects of life, and to celebrate the sacred in the everyday. Indeed, everything we do can be yoga—if we do it with awareness, love, and connection.
Namaste 🙏
~S
Join Gentle Yoga with Stephanie: A Journey to Union and Oneness
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With over 20 years of experience and a Yoga Teacher Training certification rooted in the principles of Raja Yoga and the Eightfold Path, I am here to guide you in discovering how yoga can be more than a practice—it can be a way of life. Whether you’re new to yoga or seeking to deepen your connection, my teachings blend traditional wisdom with modern applications to help you embrace your own unique path to balance and wellness.
Are you ready to experience yoga as more than just movement? In my Gentle Yoga with Stephanie online classes, you’ll be guided through practices rooted in the philosophy and principles of Ashtanga Yoga. Each session is designed to connect your mind, body, and spirit while offering a space of gentle, nurturing movement for all levels.
My teachings embrace the understanding that yoga is a way of life—a path to oneness and union with the Divine. Through mindful breathing, intentional movement, and spiritual reflection, I’ll share the profound wisdom of the Eightfold Path and help you embody its principles in your everyday life. Whether you are new to yoga or deepening your practice, these classes provide a supportive environment to explore the transformative power of yoga.
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Inspiration From My Education in Kinesiology & the 200-Hour Yoga Teacher Training
For further inspiration, I invite you to explore my book, Love Warrior Fitness Manifesto: Creating a Healthy Lifestyle Begins with the First Step. This empowering guide shares practical tools and transformative habits to help you align your mind, body, and spirit for a more fulfilling life.
Start your journey today by reading the book and connecting with me for personalized insights into how yoga can transform your life. Let’s walk this path of awareness, love, and connection together.
Check out my first book on Amazon: Love Warrior Fitness Manifesto: Creating a Healthy Lifestyle Begins with the First Step
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