Finding calm in the chaos of everyday life can feel nearly impossible. Between meetings, deadlines, and endless to-do lists, it’s easy to get caught in a cycle of stress with little time to pause and recharge. But even in the busiest moments, you have a powerful tool to help you reset and relax: the simple act of breathing.
Breathwork, or intentional breathing exercises, has been used for over 5,000 years in an ancient yogic practice called Pranayama. By controlling the rhythm of the breath, you can instantly bring calm and clarity, relieve stress and restore balance.
The best part? You can practice anytime, anywhere.
Whether you’re at your desk or preparing for a meeting, these simple techniques will help you find relaxation when you need it most.
3 Step Full Yogic Breathing
Full yogic breathing connects us to the three parts of our breathing system: our diaphragm, ribcage and intercostal muscles, and upper chest. It’s one of the fastest ways to ground your body and mind whenever you feel overwhelmed as it maximizes oxygen intake and activates our relaxation response.
- Sit or stand in a comfortable position with your spine straight.
- Inhale into your abdomen, allowing your belly to expand outward.
- Move the breath up, letting your ribcage widen.
- Complete the breath by drawing air into your upper chest.
- Exhale in reverse order: release air from your chest, then ribcage, and finally your abdomen.
- Repeat for at least 9 breaths.
Box Breathing
Box breathing, or equal part breath, is a structured technique that calms the mind, reduces heart rate and enhances mental clarity. It’s especially effective in high-stress situations, such as preparing for a presentation or handling a challenging meeting.
- Inhale through your nose for a count of 4 seconds.
- Hold your breath for 4 seconds.
- Exhale through your nose or mouth for 4 seconds.
- Hold your breath again for 4 seconds.
- Repeat for about 6-9 cycles.
Alternate Nostril Breathing
This ancient yogic practice balances the body’s energy channels and both hemispheres of the brain, improves focus and soothes the nervous system. It’s perfect when you need to reset and restore balance.
- Sit comfortably and bring the chin slightly down toward your chest.
- Place your thumb on your right nostril, ring and pinky fingers on your left nostril, and your index and middle fingers rest on your forehead.
- Block the right nostril and exhale out the left.
- Inhale through the left nostril, then close it and exhale out the right.
- Inhale through the right nostril, then exhale out the left.
- Continue alternating nostrils for at least 9 cycles.
- End by inhaling through the right nostril, holding for a few seconds, and exhaling through both nostrils.
Breath is always with us, an anchor to the present moment and a gateway to peace.
Next time stress threatens to overwhelm you, take a pause and focus on your breath.
By incorporating these simple techniques into your day, you can create moments of calm and relaxation even during life’s busiest times.
You can practice breathwork with Amanda on Youtube, Instagram, or her website.