At this time of year, where I live in Toronto, the trees have shed almost all of their leaves and their branches stand bare against the grey sky. Day by day, the hours of sunlight shorten while darkness holds on longer to the mornings and rolls in earlier and earlier in the evenings. Overhead, skeins of Canada geese honk their way south, and I almost take their leaving personally, abandoning me along with the snow and cold. With the loss of light and warmth, I find myself habitually focused on what I am losing, fighting against the changing season and its natural impact on me. When I face these outer and inner changes unmindfully, I fall into habits of either pushing myself to resist rest, forcing myself to be busy and social, or collapsing into fatigue as thoughts of loneliness and lack curl in next to me on the couch. 

To respond to the depletion and sense of lack that many of us feel at this time of year, there are abundant Jewish teachings for Chanukah and the whole Hebrew month of Kislev about bringing light into the darkness. But I want to invite us to linger in this month’s long nights, to explore making ourselves spiritually at home in the darkness and to learn from its gifts. 

Rebbe Nachman of Breslov, the great Hasidic sage of the late 18th century, teaches that the medicine for this season is a practice of sighing. He quotes the famous verse from Zekhariah (4:6), from the Haftarah we read on the Shabbat of Chanukah -“Not by might and not by power, ki im be’ruchi – but only by My ruach (spirit/ wind/ breath)”. The repair for what is lacking cannot be found through force or fighting. Instead, we consciously, gently, engage with ruach. 

Rebbe Nachman explains that because everything that exists has come into being through Divine ruach, vital lifebreath, and because the secret of renewal lives in that same enlivening ruach, when there is lack, it is because there is a lack of ruach. Healing, therefore, needs an infusion of flowing, vitalizing ruach. While the winter earth becomes dormant and many animals hibernate, drawing their ruach inward until they are renewed in the spring, we humans, teaches Rebbe Nachman, can meet the lack or depletion of ruach within us with a conscious and soft flow of breath.

He teaches:

“See how precious is the sigh and groan {the krekhtz } of a Jewish person. It provides wholeness [in place] of the lack…And sighing is the extension of the breath. It corresponds to erekh apayim (patience)—i.e., extended ruach. Therefore, when a person sighs over the lack and extends their ruach, they draw ruach-of-life to that which they are lacking… Therefore, through the sigh, the lack is made whole” (Likutei Moharan, Torah 8:1).

We might think that the practice that is called for in response to the lack of light and lows of this season would be to generate strong and powerful breath, bracing against the cold, or quick and activating breath to overcome the darkness and our impulses to collapse under the covers. But the quality of ruach that we nurture in the month of Kislev, preparing for Chanukah, needs to be distinct – different from the fresh aliveness of spring or the luscious vitality of summer. For this time of year, Rebbe Nachman prescribes long, extended ruach-of-life breaths that share the qualities of the darkness outside – slow, heavy, spilling and spacious with soft and blurred boundaries. Between the poles of fighting and collapsing, we access this clear and gentle ruach-aliveness. 

Let yourself sigh a few times. Notice what the release feels like in your body. Feel how air tumbles out of your body, uncontrolled, unmeasured. The chest softens and falls, in and down. With the palms of your hands resting heavily against your chest, a sigh can partner with gravity to move stagnant ruach out of your body. Sighing is assisted by an open mouth and open throat so the fluff and flow of breath can pour out, unhindered. 

And of course, each sigh is fed by the inhalation that fills the body before and after it. The deeper and fuller the inhalation, the more fluid and restorative the sigh can become. Instead of pulling the next breath in, you can allow your belly to expand softly, patiently, allowing fresh air to fill and expand your lungs, to widen your ribcage, to let your mouth fall open, expanding from the inside out, becoming more available to release the next sigh. As you continue this sighing practice (and as some yawning might unfurl with the same qualities of soft expansion, quieting and release), you might notice a gentle increase of energy that is restful and warm but not sleepy or forced. 

You can let your vocal cords vibrate so that some sound rides on the flow of breath, just enough to give voice to what is felt within – sadness or ache, relief or pleasure. Rather than opening into big emotional catharsis, this is a practice of permission and presence so that feeling can move through us, supported and comforted by the movement of air through our whole bodies. With each holy sigh, ruach and emotion roll from the dark cave within to the darkness that surrounds. And from the darkness outside, enlivening ruach expands and fills the dark and wondrous galaxies within. Tehom el tehom koreh – Deep calls to deep (Psalm 42:8).  

Just as the small, flickering Chanukah candles enable us to be present with the stretch of night outside our windows, the practice of sighing embodies spiritual wisdom gleaned from the darkness. It doesn’t alter the weather or the slant of the sun but it fosters a sense of wholeness within us, breath by divine breath, so that we are increasingly at home in the darkness, lacking nothing.