Practicing regular, mindful breathing can be calming and energizing and can help with stress-related health problems ranging from panic attacks to digestive disorders.

-Andrew Weil MD

Take a moment and notice your breath. More than likely you are breathing very shallow. Go ahead and take a few deep slow breathes. The breath is something that happens without thinking about it or we can control the breath and change it. When it comes to stress and anxiety the most powerful tool is the breath. Breathwork can calm the nervous system and calm an overworked mind. Slowing and deepening the breath will help trigger the parasympathetic nervous system, which lowers the stress response in the body. Dr. Andrew Weil calls it a “natural tranquilizer” for the nervous system. Two of my favorite techniques are the victorious breath (ujjayi) and the 4-count breath. These techniques are easy to master and can be practiced anywhere….. at home, at work, in your car, the grocery store, you name it.

Victorious Breath (Ujjayi)

-Take a deep inhale with your mouth closed and exhale with your mouth open with an audible haaa sound. Notice when you exhale with a haaa sound you feel the breath swirling around in the back of the throat. Now, keep this feeling of the haaa sound and inhale and exhale with a closed mouth. The victorious breath is always practiced with a closed mouth for both the inhale and exhale. You will feel the movement of breath in the back of the throat. This breath has been described as the Darth Vader breath because it sounds like you’re breathing behind a mask.

-Let the breath fill your ribcage so you are expanding the front ribs, side ribs, and back ribs.

-Use this exercise when you need to shift your focus and relax. Great to use at your desk or before an important meeting.

4-Count Breath

-Exhale all the air out. Inhale through your nostrils to a slow count of four. Hold your breath for another slow count of four. Exhale the air out with the mouth open for another count of four. Repeat as many times as needed.

-Use this exercise to help you slow down and be in the moment. Great to use before bedtime to help you fall asleep.

Watch the video for a demonstration on these techniques.