Greetings! As summer’s pace picks up, it’s easy to feel pulled in many directions - work, family, travel. This week, we focus on conscious breathing exercises proven to calm the nervous system and reduce anxiety, wherever you are.

Breath practices to ease anxiety

Our breath is the bridge between body and mind. Simple, intentional breathing can switch us from fight-or-flight (sympathetic) mode to rest-and-digest (parasympathetic) mode. Let’s explore three techniques you can practice anytime stress arises.

Four-Square Breath (Box Breathing)

• Instructions: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

• Duration: Repeat for 5 minutes or 10 rounds.

• Benefit: Stabilizes heart rate, calms racing thoughts.

Humming Bee Breath (Bhrātrīka/Karnapīḍi)

• Instructions: Sit comfortably. Inhale deeply through the nose. Exhale with lips closed, making a gentle humming sound (like a bee).

• Duration: Five rounds of 5-second hums.

• Benefit: The vibration soothes the vagus nerve, reducing stress and tension around the head.

Equal Breathing (Sama Vṛtti Prāṇāyāma)

• Instructions: Inhale for 4 counts, exhale for 4, with no holds. Keep inhales and exhales equally timed.

• Duration: 5–7 minutes.

• Benefit: Balances oxygen and carbon dioxide levels, leading to mental clarity and calm.

Practice one breathing technique each day and notice which one brought you the most ease.