Blog https://meloscenter.org ru The Benefits of Lower Abdominal Breathing for Stress Management https://meloscenter.org/tpost/b3aepr27u1-the-benefits-of-lower-abdominal-breathin https://meloscenter.org/tpost/b3aepr27u1-the-benefits-of-lower-abdominal-breathin?amp=true Tue, 25 Aug 2026 18:20:00 +0300

The Benefits of Lower Abdominal Breathing for Stress Management

Lower abdominal breathing, also known as diaphragmatic breathing, is a technique that encourages deeper breaths by engaging the diaphragm. In the Korean tradition of Sundo breathwork, we use this type of breath. This method is particularly effective for managing stress and promoting relaxation. When we breathe deeply, we activate the body's relaxation response, which can help counteract the effects of stress.

Donna Vorst

Understanding Lower Abdominal Breathing

Lower abdominal breathing, also known as diaphragmatic breathing, is a technique that encourages deeper breaths by engaging the diaphragm. In the Korean tradition of Sundo breathwork, we use this type of breath. This method is particularly effective for managing stress and promoting relaxation. When we breathe deeply, we activate the body's relaxation response, which can help counteract the effects of stress.

How It Works

When you practice lower abdominal breathing, you allow your lower abdomen to expand as you inhale, filling your lungs with air. This not only increases oxygen intake but also stimulates the vagus nerve, which plays a crucial role in regulating the body's stress response. As a result, your heart rate slows down, and your body enters a state of calm.

Benefits of Lower Abdominal Breathing

  • Reduces Anxiety: Engaging in this breathing technique can significantly lower feelings of anxiety and promote a sense of peace.
  • Improves Focus: By calming the mind, lower abdominal breathing can enhance concentration and mental clarity.
  • Enhances Physical Health: This technique can improve lung capacity and overall respiratory function, contributing to better physical health.

How to Practice Lower Abdominal Breathing

To practice lower abdominal breathing, find a comfortable position, either sitting or lying down. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, ensuring that your abdomen rises while your chest remains relatively still. Exhale slowly through your nose, feeling your abdomen fall. Repeat this process for several minutes, focusing on the rhythm of your breath.

Conclusion

Incorporating lower abdominal breathing into your daily routine can be a powerful tool for managing stress. By taking the time to breathe deeply, you can cultivate a greater sense of calm and well-being in your life.
]]> The Power of Practice: My Path to Red Belt in Sundo https://meloscenter.org/tpost/7l5k2vifz1-the-power-of-practice-my-path-to-red-bel https://meloscenter.org/tpost/7l5k2vifz1-the-power-of-practice-my-path-to-red-bel?amp=true Tue, 25 Aug 2026 22:37:00 +0300

The Power of Practice: My Path to Red Belt in Sundo

Several years ago, I started practicing Sundo — reluctantly. At first it felt slow, boring, even annoying. I only kept going because it was “supposed to be good for me.” But slowly, something shifted. My mind became calmer, my energy steadier. One day, the sky itself looked different — deeper, more colorful. Now, after daily 6 AM practice, Sundo has completely changed my life. Last fall, I was promoted to Red Belt at the Vermont retreat — a milestone that still brings me to tears when I think of the journey.

Donna Vorst

Introduction

Last fall, at the Sundo Retreat in Vermont, I stepped into my red belt promotion — a milestone that represents not just years of practice, but a profound transformation in my life. When I first started Sundo, I never imagined it would take me this far. In fact, my first encounters with the practice were filled with resistance. But over time, Sundo has become the ground beneath my feet, the breath in my body, and the clarity in my mind.

First Encounters with Sundo

Several years ago, I was introduced to Sundo by Greg Vorst. I had a long history of doing and teaching yoga and dance, so I imagined the practice would feel somewhat familiar and be easy to pick up. Boy was I wrong! At first, it felt so slow and boring to me. And the flute song was getting on my nerves. At one point, I even asked Greg if there was another song I could listen to. But I did it anyhow because it was supposed to be good for me. I did it like I eat broccoli – just to get it done. Slowly, I started noticing I felt calmer more often during the day. And if I got thrown off balance, it was easier to regain my center. One day, I noticed the sky looked different – almost like the amount of colors I could see expanded and deepened. It was breathtaking.

White Belt Breakthrough

I continued my practice through the no belt series, eventually earning a white belt. Staying consistent with a practice had previously been such a challenge to me that I cried when I received my white belt. I felt so proud. This accomplishment, and the very obvious benefits, kept me going.

Becoming a Teacher

Not long after, I began teaching Sundo at Embodied Recovery, where I work as a therapist trainee. As I continued my practice, I got stronger, both mentally and physically. My teaching became more focused. My voice changed– getting deeper and more embodied. When I sit in the teachers seat, I can feel the lineage of all the teachers that came before me, supporting me and even flowing through me at times.

Meeting Master Kim

When Master Kim came to California, I had the chance to meet and study with him. I felt a depth of commitment to the practice I had not felt before. I also began to feel my energy free up. Practicing suddenly started to give me energy as I became more open and receptive. I didn’t want to go a day without practicing again. The new breath in my yellow belt charged me up. So Greg and I constructed a plan to begin a 6 AM double practice every morning. We’ve created this little group that keeps getting stronger and stronger every day. This kind of accountability and community has enabled me to keep a daily commitment, even when I feel like going back to sleep.

Transformation Through Practice

Practicing every morning for two hours has been completely life-changing. I feel more grounded, alive, and clear than I ever have. The practice has sparked other lifestyle changes, too. I lost 10 pounds. I go to bed earlier. Some bad habits have even fallen away without much effort. Something within me simply wants to wake up, breathe deeply, and move toward radiant health and clarity.

Gratitude on the Path

As I prepare for my next belt promotion, I feel immense gratitude. Gratitude for Greg, for Master Kim, for Master Jin Mok, for my fellow practitioners, and for the wider Sundo community that keeps unfolding before me. This path has given me not only strength and clarity, but also a deeper connection to life itself.

Closing Reflection

Sundo has carried me from resistance to renewal, from boredom to breathtaking transformation. It’s a reminder that sometimes the things we resist most are the very things that have the power to heal us.
If you’re curious about Sundo — or if you’ve ever struggled to stay with a practice — I invite you to explore it for yourself. You may find, as I did, that what begins as “broccoli” becomes the most nourishing part of your life.
To learn more about classes, retreats, and opportunities to practice, visit the Melos website practice page.
]]> How an Ancient Practice Helped Me Rebuild My Health https://meloscenter.org/tpost/ho79vp10j1-how-an-ancient-practice-helped-me-rebuil https://meloscenter.org/tpost/ho79vp10j1-how-an-ancient-practice-helped-me-rebuil?amp=true Tue, 25 Aug 2026 22:41:00 +0300

How an Ancient Practice Helped Me Rebuild My Health

When I first began Sundo, I wasn’t looking for a life-changing practice—just something to help me through a difficult time. What I discovered was far more: improved health, resilience, and a new sense of balance. This is the story of how an ancient practice helped me rebuild my health from the inside out.

Chris Chen

Chris’s Journey with Sundo: From Struggle to Transformation

At Melos, we believe healing is both personal and collective. Practices like Sundo, an ancient Korean Taoist yoga, are not just physical exercises—they are doorways into deeper resilience, balance, and self-discovery. In this post, we’re honored to share Chris’s personal story, in his own words, about how Sundo became a path of transformation in his life.

Beginning the Practice

I first practiced Sundo in May 2019. Though I immediately recognized its benefits, it wasn’t something I initially enjoyed. At the time, I was more focused on going to the gym and lifting weights.
In September of that year, I began practicing Sundo consistently, performing one hundred bows daily. I was dealing with depression and anxiety, and my workout routine had fallen by the wayside. At first, it took me around 40 minutes to complete the bows, but over time I could finish them in just 10 minutes. More importantly, I started to find real enjoyment in the practice.

Posture and Daily Awareness

When I advanced to the white belt, I quickly realized that my poor posture was a barrier to improving in Sundo. This made me more intentional about correcting my posture throughout the day. I began sitting up straighter, and even adjusted my car seat to help maintain better posture while driving. My efforts paid off—my posture significantly improved, and many people have since complimented me on it.

Strengthening the Immune System

One unexpected benefit of practicing daily was that I stopped getting sick. On days when I felt slight discomfort—like a scratchy throat—I’d feel much better after practicing. I also became more mindful of my body, learning to rest when I was tired.
For example, after a dinner with my brother’s family, I felt unusually tired the next day. I took naps both during lunch and after work, and by the following day, I felt much better. My brother, who was unable to rest, ended up sick for two weeks. This reinforced my belief in the connection between mindfulness and immune health, something I had read about and now experienced firsthand.

The Power of Belly Breathing

The belly breathing technique in Sundo has been invaluable to me. I practice it whenever I can, especially during stressful situations. It has helped calm my mind before difficult conversations or nerve-wracking events.

Surprising Physical Benefits

Another interesting effect of my practice has been the strengthening of my fingertips. Some friends of mine who are avid rock climbers have special cups with pincher holds instead of regular handles. When I tried using one, I was surprised to find I could lift it effortlessly. They were equally amazed and suggested I take up rock climbing again!
Recently, I’ve incorporated a bit of weight training into my routine. Although I’ve been purposely avoiding heavy lifting due to my double Sundo practice in the mornings, I was curious about my physical progress and decided to do a body scan. To my surprise, I had more lean muscle mass and less body fat than ever before. I attribute this to Sundo, as it seems to have boosted my metabolism and improved my body’s efficiency.

Healing and Letting Go

After practicing diligently for about six to seven months, I began doing a double practice at 6 a.m. every morning. During this time, I successfully weaned off Prozac, which I had been taking for nine months, and quit vaping. I had been vaping for ten months, and quitting was particularly challenging because the disposable vapes I used were highly addictive. I am grateful for my Sundo practice, which gave me the strength and focus to overcome both.

Flexibility and Injury Recovery

My flexibility has also greatly improved, which I believe has played a key role in overcoming some of my old injuries. I can now sit in full lotus, both with my right leg on top and my left leg on top.
In the past, my left knee caused me significant pain, especially during the bows. At times, I would have to stop because the discomfort was too much. However, once I focused on my form and ensured that my feet were facing forward, I was able to perform the bows without pain. This closely aligns with the advice my physical therapist had given me to address my knee issues.

Refining Movement, Refining Life

Today, after finishing the bows, something Master Kim said resonated with me—he spoke about reducing unnecessary movements. I realized that this is exactly what happened with my practice. By refining my form and minimizing extra motion, I was able to reduce pain and improve my overall performance.

Closing Reflections

Sundo continues to be a practice of discovery, resilience, and transformation for me. What began as something I didn’t enjoy has become one of the most powerful tools in my life for health, healing, and growth.
At Melos, we integrate practices like Sundo into our programs because we’ve seen—personally and collectively—how they build strength, focus, and inner peace. My hope is that my story inspires others to explore this ancient practice and discover what it can bring to their own journey.
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]]> Yoga People, Go to the Next Level: Unlock the Power of Your Breath with Sundo, a Practice that Complements Yoga and Promotes Inner Peace https://meloscenter.org/tpost/79i0lep9u1-yoga-people-go-to-the-next-level-unlock https://meloscenter.org/tpost/79i0lep9u1-yoga-people-go-to-the-next-level-unlock?amp=true Tue, 25 Aug 2026 22:43:00 +0300

Yoga People, Go to the Next Level: Unlock the Power of Your Breath with Sundo, a Practice that Complements Yoga and Promotes Inner Peace

If you have discovered the beauty of yoga, you already know the profound ways it transforms body and mind. The fluidity of movement, the centering of thought, the union of breath and awareness — yoga offers us a sanctuary of health, clarity, and peace.

Introduction: From the Mat to the Breath

If you have discovered the beauty of yoga, you already know the profound ways it transforms body and mind. The fluidity of movement, the centering of thought, the union of breath and awareness — yoga offers us a sanctuary of health, clarity, and peace.

But what if there were a practice that could take you deeper still? A discipline that not only complements yoga but expands it — refining your breath, sharpening your focus, and grounding your spirit in a way that feels both ancient and refreshingly new?

That practice is Sundo, a Korean breathwork tradition with roots as old and rich as yoga itself. For yoga practitioners, Sundo offers a way to step beyond the mat and unlock new dimensions of mindfulness, vitality, and inner stillness.

Yoga: A Path of Union and Transformation

Yoga, born in India thousands of years ago, is a practice of union — uniting mind, body, and spirit. Modern practitioners recognize its gifts:
  • Physical strength and flexibility through asanas.
  • Calm and clarity through pranayama (breathwork).
  • Spiritual connection through meditation and stillness.
For many, yoga is the gateway into mindful living. It teaches discipline, compassion, and the art of presence. But as any yogi knows, the journey never ends. We are always invited deeper — into subtler awareness, more refined energy, and higher levels of consciousness.

Enter Sundo: An Ancient Breathwork Practice

Sundo, sometimes called “Korean Taoist yoga,” originated more than 1,000 years ago in the mountains of Korea. Hermits and monks practiced Sundo in silence and solitude, refining their energy through the art of breath.
At its core, Sundo is about mastering the breath to:
  • Purify the body,
  • Strengthen the mind, and
  • Awaken the spirit.
Where yoga uses movement and postures to create flow, Sundo emphasizes deep abdominal breathing combined with meditative stillness. It is both simple and profound: sit, breathe, focus, and allow the energy (Ki, or life force) to circulate.
For yoga practitioners, Sundo feels like discovering the missing piece — a pure breath-centered discipline that deepens everything yoga has already opened.

Similarities Between Yoga and Sundo

Yoga and Sundo are siblings across cultures:
  • Both are ancient Eastern practices rooted in spiritual traditions.
  • Both focus on mind-body integration through breath and awareness.
  • Both cultivate energy flow (Prana in yoga, Ki in Sundo).
  • Both teach discipline, mindfulness, and self-healing.
When practiced together, they create a seamless whole — yoga awakens the body, while Sundo refines the breath and nourishes the energy within.
Key Differences Between Yoga and Sundo
Yoga (India)
Sundo (Korea)
Focus: Union of mind, body, spirit
Focus: Mastery of breath and inner energy
Practices: Asanas, pranayama, meditation
Practices: Seated breathing, meditation, subtle movements
Energy Concept: Prana
Energy Concept: Ki (life force)
Path: Physical → Breath → Mind
Path: Breath → Energy → Spirit
For yogis, this difference is liberating. You don’t abandon yoga; instead, you weave Sundo into your practice to create balance: movement and stillness, posture and breath, outward flow and inward focus.

How Sundo Can Take Yoga Practitioners to the Next Level

  1. Refined Breath Awareness — Yoga teaches pranayama; Sundo takes it further by training you to breathe deep into the abdomen, activating the body’s energy centers.
  2. Greater Energy & Vitality — Yogis often feel energized after asana. Sundo cultivates a reservoir of Ki energy, leaving you charged long after practice ends.
  3. Calm in Motion — Yoga’s flow sequences strengthen the body. Adding Sundo provides a counterbalance — the art of deep stillness, calming the nervous system.
  4. Deeper Meditation — Many yogis struggle with meditation. Sundo’s breath focus naturally guides you inward, making meditation feel effortless.
  5. Holistic Healing — Both yoga and Sundo support healing, but Sundo places special emphasis on balancing internal organs and energy meridians, complementing yoga’s musculoskeletal benefits.

A Story of Transformation: Donna Vorst’s Journey

Many students come to Sundo through yoga. One inspiring example is Donna Vorst, who began her journey as a yoga practitioner and discovered Sundo as a way to deepen her path.
Through breathwork and discipline, she advanced all the way to her red belt in Sundo, experiencing profound personal growth, healing, and clarity along the way.
Her story is a testament: yoga opens the door, but Sundo invites you further inside.
Read Donna’s full journey here.

Yoga + Sundo: The Perfect Partnership

If yoga is the dance, Sundo is the stillness between the steps.
If yoga is the sunrise, Sundo is the quiet of dawn.
Together, they create a complete practice:
  • Movement + Stillness
  • Flow + Depth
  • Body + Breath

How to Begin Your Sundo Journey

The best part? Sundo is accessible to everyone — whether you’re new to yoga or a seasoned teacher.
  • You can practice online from anywhere via Zoom.
  • You can join local classes in Campbell & San Jose, California.
  • You can start with just a few minutes a day of guided breathwork.
The invitation is simple: take your yoga practice to the next level by discovering the power of Sundo breathwork.

FAQ: Yoga & Sundo Together

Q: Can I practice Sundo and yoga on the same day?
A: Yes. Many practitioners begin with yoga to awaken the body, then sit for Sundo breathwork to deepen focus.
Q: Do I need prior experience in breathwork to try Sundo?
A: Not at all. Just as yoga begins with simple postures, Sundo begins with simple, guided breathing.
Q: How quickly will I notice results?
A: Most students report feeling calmer, clearer, and more centered after just one session. Over time, Sundo builds profound vitality.

Conclusion: Your Next Step

Yoga is a path of transformation — one that begins on the mat but has no end. Sundo is an invitation to continue the journey, to explore the infinite depth of breath, energy, and spirit.
If you love yoga, you will love Sundo. It’s not a replacement, but a complement. Together, they bring balance, strength, and peace into every corner of your life.
Ready to take your practice deeper?
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