BRFWA (Breathe, Relax, Feel, Watch, Allow) is one of the signature techniques of Kripalu Yoga. It’s a way to be with what’s happening in the body and mind, moment by moment, without pushing anything away or grabbing for anything else.
The five words aren’t a checklist or an exact sequence. These are not steps that must happen sequentially, but they could. The breath might bring about relaxation, leading to an openness to feel, that in turn invites us to watch, and allow for what’s already here to be here.
BRFWA can enable Riding the Wave. When a strong sensation arises, and you feel pulled to jump off the wave, these five words can help you ride it out.
The Five Steps
Breathe
Let the breath move naturally. It doesn’t have to be deep or slow. Just notice it, and let it be the anchor for your attention.
Relax
Soften what doesn’t need to be tight. You might notice your face, jaw, shoulders, belly, or hands. Invite mental tension to fade as well, such as the desire to get somewhere else.
Feel
Open to what’s actually here in the body, be it warmth, movement, weight, tingling, or the beat of your heart. Whatever it is, feel it without needing to name it or fix it.
Watch
Notice what you’re noticing. This is the witness, where you observe an experience without getting involved in it. Notice sensations and thoughts pass. You watch.
Allow
Let it be as it is. You don’t have to like it or approve of the experience. Just see if you can drop the resistance to what’s already here.
Significance for Practice
BRFWA works during a long-held posture, when the shape gets uncomfortable and the mind starts seeking an exit. It works in a seated meditation, when a similar restlessness appears in a slightly different form. It also works off the mat, in an ordinary moment when a difficult situation arises and the habitual response is to push it away.
The practice is short enough to remember and open enough to grow into. You might run through those five words in a minute, or spend an hour in any one of them and not reach the bottom.
Buddhist practice covers similar ground with different words, such as “right mindfulness” or “equanimity.” The overlap is real, and the point of both is the same: staying with what’s here.