In today’s fast-paced world, many of us are battling stress and anxiety and craving a bit more peace in our lives. Lots of people turn to yoga to help manage these feelings.
While yoga is great, sometimes you just don’t have time to hit the mat—whether you’re about to dive into a big meeting, stuck in traffic, or just exhausted from a busy day. The answer to finding calm lies in your breath. Your breathing has a profound impact on your emotions and can help regulate your nervous system. By focusing on your breath, you can slow down your heart rate, reduce your anxiety, and feel more grounded.
Whenever you start feeling overwhelmed, just pay attention to your breathing. In my book, Yoga Life, I talk about a technique called Breath Awareness. All you need to do is shift your focus to your breathing and ask yourself:
Paying attention to your breath is a key habit for managing anxiety. Instead of losing control, you can use your breath to regain it. Sophie Jaffe, a wellness expert and founder of Philosophie Superfoods, believes that when you calm yourself, you not only help yourself but also create a calming effect on those around you.
Next time your anxiety spikes, try one of these three simple breathing techniques:
1. **Cross-Arms Breathing:** This technique is great for balancing your nervous system. There’s a bundle of nerves in your armpit that can help calm you down. Anytime, anywhere, cross your arms and give this a try—whether you’re in a long meeting, on the subway, or just needing a quick reset.
2. **Sighing Technique:** Feeling tense? You’re not alone. Many of us react to anxiety by holding our breath, tensing our shoulders, or seeking distractions. Next time, try sighing. Long, slow exhalations can help regulate your nervous system. This technique is subtle, and you can do it all day without anyone noticing.
3. **Taco Breathing:** This involves a cooling, calming inhalation through an open mouth. If you can’t curl your tongue, bring your teeth close together and inhale as if you’re sipping air through a straw. Feel the cool air over your tongue for an instant chill-out.
4. **Three-Part Breath (Krama):** This practice is deeply soothing and helps you turn your attention inward. It’s perfect for winding down before bed or after a stressful day. If this seems tough, try lying down with a book on your belly. Breathe in to lift the book towards the ceiling, and breathe out to lower it. This will help you strengthen your diaphragm.
Awareness of your breath is your ticket to easing anxiety. Yoga shines in its ability to connect the body and breath. Remember, focusing on your breath is a form of yoga, and you can do it anywhere, anytime.
Ancient yogic wisdom offers tools to navigate modern stress and anxiety. Learn to embrace these tools with my book, Yoga Life: Habits, Poses, And Breathwork To Channel Joy Amidst The Chaos.