The Art of Breathing: Foundational Pranayama for Mental Calm

Step 1: Find a comfortable position. The first step in any meditation is creating a physical space of ease where you will not be disturbed, allowing your mind to settle.

Step 2: Inhale deeply through your nose for 4 seconds. This illustration shows how to begin a diaphragmatic breath, feeling your belly expand and chest rise to fully utilize your lung capacity.

Step 3: Suspend your breath for 4 seconds. This brief pause, or Antara Kumbhaka, is a moment of complete stillness that helps relax the shoulders and face, calming the nervous system.

Step 4: Exhale slowly through your nose for 8 seconds. A longer exhale helps to activate the parasympathetic nervous system, signaling to your body that it is safe to relax and release stress.

Step 5: Repeat for several minutes. Consistency is key. Continuing this breathing pattern allows you to fully enter a state of relaxation and let go of mental chatter.

For anyone struggling with sleep, this video demonstrates three Pranayama techniques to quiet the mind. I guide you through 3-step yogic breathing, alternate nostril breathing (Nadi Shodhana), and equal part breathing.

On the first day of Navratri, we practice Anulom Vilom to ground our energy. This video shows the technique of alternate nostril breathing, which balances the body's masculine and feminine energies.

This video demonstrates Bhramari, or the bee breath, a calming pranayama. The humming sound soothes the nervous system and is excellent for reducing anxiety, which we practice on Day 2 of Navratri.

Here I demonstrate Ujjayi breathing, the "victorious breath." This technique, practiced on Day 3 of Navratri, builds internal heat and focus, helping to awaken the inner warrior.