Quick Guide
Gassho and joshin kokyu ho are the two breathing and attention practices most often taught alongside Usui Reiki. Gassho is a seated meditation with the palms together at the chest; joshin kokyu ho adds a slow breath imagined as travelling to the lower abdomen. Both are short, safe, and useful whether or not you accept anything about energy: they are ways of sitting still, breathing slowly and letting thoughts pass. This guide gives step-by-step instructions for each, explains what the tradition says they do, and keeps that separate from what any breathing practice reliably does.
Reiki students are often told that these practices “open the channels” or “strengthen the flow” of Reiki. Set that aside for a moment. What you are actually learning is two of the oldest tools people have for calming down: a still posture, a slow breath and a way of handling thoughts. Those tools work for anyone, and they are worth learning well.
Where the practices come from
Gassho means “two hands coming together” and is the palms-together gesture used across Japanese Buddhist practice as a greeting, a mark of respect and a meditation posture. Joshin kokyu ho translates roughly as “breathing method for purifying the mind”. Both appear in the Japanese lineages of Usui Reiki, particularly those that trace back to Usui’s own society, and they are commonly taught at Level 1 as daily practices. The tongue-on-palate instruction that often accompanies them comes from Chinese qigong rather than from Usui, and is optional. Understanding Reiki places these within the wider history of the practice.
Gassho meditation
Gassho is the simpler of the two and the one most teachers suggest you start with. It has three parts that the tradition calls right posture, right breath and right mind. In plain terms: sit well, breathe slowly, and let thoughts go by.
- Sit. On a chair with feet flat, kneeling on a cushion (seiza), or cross-legged. The spine upright but not rigid; a wall behind you is fine. Comfort matters more than the traditional shape, and you will not last fifteen minutes in a posture that hurts.
- Bring the palms together at the chest. Fingers pointing up, thumbs lightly against the breastbone, elbows relaxed. If your shoulders tire, rest the hands together in your lap instead.
- Close the eyes and breathe through the nose. Slow and quiet, but not forced. If your breath is naturally quick, let it be quick; it will slow on its own over weeks. Touching the tongue to the roof of the mouth is optional.
- Let thoughts pass. They will come. Do not chase them, argue with them or push them away; notice each one, and let it leave when it is ready. The tradition’s image is a screen that thoughts cross; a modern one is a cat that leaves sooner if you ignore it.
- Stay for ten to fifteen minutes. A quiet timer is better than checking a clock. Beginners often manage five minutes comfortably and build from there.
- Finish gently. Lower the hands, take two slower breaths, open the eyes. Practitioners who “open to Reiki” at the start close in the same way; if that is not part of your practice, simply stop.
Daily is ideal; the old version of this page said “at least three times a day”, which is unrealistic for most people and unnecessary. Once a day, at the same time, builds the habit. After a stressful day, ten minutes of gassho before bed is a reliable way to put the day down.
Joshin kokyu ho
This practice adds a directed breath. Within Reiki it is described as drawing energy in through the crown of the head to the hara, a point a few centimetres below the navel, and expanding it through the body on the out-breath. The hara (Chinese: lower dantian) is an important point in Japanese and Chinese practice, treated as the body’s centre of gravity and of vitality. Outside those traditions, what you are doing is a slow diaphragmatic breath with the attention held low in the belly, which is one of the most effective ways known to settle the nervous system.
- Sit as for gassho. Rest the hands in the lap, palms up, one over the other, or on the lower abdomen.
- Close the eyes and settle for a minute. Let the breath find its natural pace.
- On the in-breath, imagine the breath entering at the crown of the head and travelling down to a point just below the navel. Let the belly expand as you breathe in; that is the physical part that matters.
- Pause for a moment at the top of the breath, without straining.
- On the out-breath, imagine the breath spreading from the lower abdomen out through the whole body to the fingertips and toes, and let the belly fall.
- Continue for ten to fifteen minutes. If the visualisation feels forced, drop it and keep the slow belly breath; the breath is doing the work.
- To finish, place both hands on the lower abdomen and rest your attention there for a few minutes, breathing normally. Then open the eyes.
Teachers often ask new Level 1 students to practise joshin kokyu ho a few times a week for the first months, and to return to it whenever they feel unsteady or “in their heads”. That is sound advice for any breathing practice.
What the tradition says, and what breathing practices reliably do
| The tradition’s description | What can be said without it |
|---|---|
| Gassho awakens compassion and connects you to the heart of Reiki | Sitting still with a gesture of respect, daily, tends to make people calmer and more patient with themselves and others |
| Joshin kokyu ho cleanses and strengthens the channel through which Reiki flows | Slow belly breathing with low attention produces the relaxation response: slower heart rate, lower blood pressure, a steadier mind |
| Regular practice makes you a stronger Reiki channel | Regular practice makes you better at sitting still, which is most of what giving a good Reiki session requires |
| Tongue on the palate connects the front and back meridians | A qigong instruction, not an Usui one. Harmless, optional, and unrelated to anything measurable |
| Grounding in the hara protects you from being “blown away” by spiritual forces | Attention held low in the body is a well-known way to feel steadier when anxious or overstimulated |
The NCCIH’s guidance on relaxation techniques describes what slow breathing and focused attention do for the body and notes that such practices are generally safe, most useful when regular, and never a substitute for medical care. Both gassho and joshin kokyu ho fit that description exactly. You do not need the energy explanation for them to be worth doing, and you do not need to reject it to enjoy them.
Common difficulties
- “My mind will not stop.” It is not supposed to. Noticing that you have wandered and coming back is the practice, not a failure of it.
- “My knees or back hurt.” Change posture. A chair is a legitimate meditation seat.
- “I fall asleep.” Practise sitting rather than lying, earlier in the day, or after a short walk.
- “The breath feels forced.” Drop all instructions except “breathe through the nose, slowly” and let the rest go.
- “I feel anxious when I sit still.” Shorten the session to two or three minutes, keep the eyes open and lowered, and build up slowly. If stillness reliably brings up distress or difficult memories, mention it to a therapist before persisting; it is a known reaction and not a sign of anything “releasing”.
Fitting them into a Reiki practice
Many practitioners begin a self-Reiki session or a session for someone else with a minute or two of gassho, and use joshin kokyu ho on days when they want a longer sit. Both also stand alone as daily practices. How to do Reiki shows where gassho sits in a 20-minute routine, and self-Reiki practice covers comfortable alternatives for people who cannot kneel or sit cross-legged.
Key Takeaways
- Gassho is a seated meditation with palms together; joshin kokyu ho adds a slow belly breath with attention held low.
- Both are short, safe practices that work for anyone, with or without the energy explanation.
- Sit comfortably, breathe through the nose, let thoughts pass; ten to fifteen minutes daily is plenty.
- The tongue-on-palate instruction is optional qigong, not Usui.
- If stillness reliably brings distress, shorten the practice and speak to a therapist.
Related reading
- How to do Reiki: self-practice, training and limits
- Self-Reiki practice: a comfortable routine and clear limits
- Preparing for a Reiki attunement
- Mind-body approaches in therapy: evidence and safety
- Understanding Reiki: history, principles and what a session involves
Frequently Asked Questions
1. What is gassho?
The palms-together gesture used in Japanese Buddhist practice, and the seated meditation done in that posture: sit upright, hands at the chest, breathe slowly, let thoughts pass.
2. What is joshin kokyu ho?
A breathing practice in which the in-breath is imagined travelling from the crown to a point below the navel and the out-breath spreading through the body. Physically it is slow belly breathing with attention held low.
3. Do I need Reiki training to do these?
No. Both are meditation and breathing practices that anyone can do. Reiki lineages teach them, but they do not depend on an attunement.
4. How long should I practise?
Ten to fifteen minutes is the usual target. Five minutes daily is better than a long session once a week.
5. Do I have to kneel or sit cross-legged?
No. A chair with feet flat on the floor is a legitimate posture. Comfort matters more than the traditional shape.
6. Should my tongue touch the roof of my mouth?
It is optional. The instruction comes from Chinese qigong rather than Usui Reiki and has no measurable effect.
7. Do these practices strengthen Reiki energy?
That is the tradition’s description. What they reliably do is make you better at sitting still and breathing slowly, which is most of what a good session requires.
8. What is the hara?
A point a few centimetres below the navel, treated in Japanese and Chinese practice as the body’s centre. Holding attention there is a well-known way to feel steadier.
9. What do I do with thoughts during meditation?
Notice them and let them pass without chasing or pushing. Coming back after wandering is the practice itself.
10. Is it normal to feel nothing?
Yes. Sensations of warmth or tingling may come; nothing at all is equally normal and does not mean you are doing it wrong.
11. Can these practices cause anxiety?
For some people, stillness brings up anxiety or difficult memories. Shorten the practice, keep eyes open, and mention it to a therapist before persisting.
12. Are gassho and joshin kokyu ho safe?
Yes, as gentle breathing and attention practices. They are not a substitute for medical or mental-health care.
13. When should I use joshin kokyu ho instead of gassho?
Gassho suits a short daily sit. Joshin kokyu ho suits a longer sit or days when you feel unsteady and want the grounding breath.
14. Can I do these before giving a Reiki session?
Many practitioners begin with a minute or two of gassho to settle. It is a good habit regardless of what you believe about energy.
15. What if I fall asleep?
Practise sitting rather than lying, earlier in the day, or after a short walk. Falling asleep is not harmful, just a sign you needed rest.
Final thoughts
Gassho and joshin kokyu ho are two of the most useful things a Reiki course will teach you, and they would be just as useful if Reiki did not exist. Sit comfortably, put your hands together or in your lap, breathe slowly, and let your thoughts go past for ten minutes a day. Whether you call what happens next “strengthening the channel” or “calming down” is up to you; the practice does not mind.
Evidence statements checked against the NCCIH relaxation-techniques guidance on 26 September 2026.
The detailed explanation of Gassho meditation is quite helpful. I appreciate the emphasis on balancing comfort with proper posture, as this can often be overlooked in meditation practices.
This article offers a comprehensive guide to Gassho meditation. The emphasis on the right body, breath, and mind makes it accessible for both beginners and experienced practitioners.
The explanation on allowing thoughts to pass through without fighting them is profound. It’s a concept that can be applied not only in meditation but also in daily life to reduce stress and anxiety.
I agree. The approach to thoughts as transient visitors rather than obstacles to overcome is quite liberating. It’s a valuable mindset shift.
Indeed, this practice can be a game-changer for mental clarity and emotional balance. I plan to incorporate it into my routine.
The analogy between managing thoughts and observing a curious cat is insightful. It highlights the importance of non-resistance in meditation, which can indeed be a transformative approach.
The detailed step-by-step guide on how to perform the Gassho meditation is very useful. It provides a clear framework for anyone looking to enhance their meditation practice.
I find the connection between the Gassho mudra and the heart chakra intriguing. It adds a layer of spiritual depth to the practice that might enhance the overall experience.