It’s amazing how something as natural as breathing can unlock the secrets to calming our minds.

In a world filled with constant demands, our breath can act as a grounding force. Yet, most of us tap into only a small fraction of its power.

With some practice, breathwork—an ancient technique can alleviate anxiety, build emotional resilience, and bring mental peace!

The Science Behind Breathwork

Breathwork is more than just a calming technique—it’s backed by science. When we’re stressed, our body’s sympathetic nervous system activates, leading to shallow, rapid breathing and triggering a fight-or-flight response. But controlled, intentional breathing activates the parasympathetic nervous system, often referred to as the rest-and-digest mode, which encourages relaxation.

Studies have shown that practicing breathwork regularly can lower cortisol levels (the stress hormone), improve focus, and even boost heart rate variability, a key indicator of resilience against stress.

Techniques for Calm and Clarity, by Dr. Ishan Shivanand, Mental Health Researcher and Founder of Yoga of Immortals:

1. Rechak Kriya (Prolonged Exhalation Technique)

Rechak translates to exhalation, meaning to release breath. This technique involves slow, deliberate exhalations to expel air completely from the lungs. It encourages relaxation, eases tension, and brings balance to the body’s energy, helping foster a sense of well-being.

2. Kapalbhati (Skull-Shining Breath)

This dynamic breathwork involves forceful exhalation and passive inhalation. The practice purifies the respiratory system, increases oxygen to the brain, and stimulates digestion. It’s perfect for releasing stress and invigorating the mind.

3. Nadi Shodhan Pranayama (Alternate Nostril Breathing)

This technique balances the body’s energy channels by alternating breaths through the left and right nostrils. It promotes mental clarity, reduces anxiety, and improves respiratory health, creating a sense of harmony in both body and mind.

4. Kurma Kriya (Tortoise Breathing)

Modeled after the steady, focused movement of a turtle, this technique helps deepen concentration and improve mental stability. With specific hand gestures and slow, mindful breathing, it enhances mental resilience and focus.

5. Bhastrika Pranayama (Bellows Breath)

Mimicking the action of a bellows, this practice involves rapid inhalations and exhalations through the nose. It increases energy levels, clears mental fog, and enhances lung capacity, while also calming the mind and reducing stress.

Why Breathwork Matters

Breathwork can easily become part of your daily routine. Programs like Yoga of Immortals (YOI) combine transformative, disease-preventive practices that are designed for modern living. By blending ancient yogic wisdom with contemporary medicine, these guided sessions offer holistic well-being. Practicing breathwork regularly leads to not only better stress management but also an overall shift in how you approach life.

Start Small, Build Resilience

Begin with just five minutes a day. Set an intention, and over time, you’ll experience a reduction in anxiety and a shift toward better mental and emotional balance. Breathwork serves as a bridge, connecting the body, mind, and spirit. It’s a tool to navigate life’s challenges with calm and resilience.