When You Want to Break Your Stress Cycle But Don’t Know How…
I thought I needed an IV drip for insulin and a hospital bed. What I actually needed was to stop, lie down, and breathe.
My blood sugar was dangerously high, my body exhausted (insulin delivered wasn't working), and my thoughts a live wire of worry about what might happen next.
I was held—not by hands, but by presence—and gently guided back to my breath and (unknowingly) to self-regulation. That moment didn’t just interrupt the stress cycle. It showed me a new way to live, teach, and care for others.
That experience was not about breathwork. It introduced me to the power of Pranayama—the intentional awareness of Prana, the force that animates life, using my breath with intention.
My study since that day has offered not just breathing better, but relating differently to my breath. With attention. With reverence. With a power I hold inside.
In my stillness that fateful day at the ashram outside Austin, TX, something shifted in me—not just my blood sugar, but my relationship to control, to urgency, to my own body. With my teacher's guidance and presence, I broke the stress cycle with conscious breathing.
Why Breathing Works for Stress Relief (Backed by Science and Soul)
When stress strikes, your body flips into “fight or flight” mode. That’s your sympathetic nervous system kicking in. Conscious breathing activates the opposing part of your autonomic nervous system, your parasympathetic system, or your “rest and digest” mode.
In yogic traditions, your breath is a vehicle for prana—our vital life force. How we breathe is how we live.
Mindful breathing techniques:
- Lower cortisol (the stress hormone)
- Stimulate the vagus nerve to calm your body
- Improve heart rate variability (HRV)
- Ground the nervous system and stabilize your emotions
Breathing isn’t just a function—it’s a tool. It’s an autonomic (automatic or self-regulating) function that you can exert control over.
Case in Point: Siobhan wasn’t sure she could “do” yoga, but showed up for our sessions together—and started each morning with 15 minutes of gentle stretches and conscious breathing. Within 3 weeks, the tension in her mid-back began to ease. She felt calmer, more grounded, and better able to meet the day with clarity.
The 4 Best Breathing Practices for Stress Relief
1. Diaphragmatic Breathing (Adham Pranayama, a.k.a. Belly Breathing)
- How: Place your hands on your low ribs. As you inhale deeply, notice how your lower ribs expand. Observe the change as you exhale.
- When: Use this anytime you feel “heady” and tense or you notice your breath is short or shallow.
- Why: This breath engages and relaxes a hyper-tense diaphragm, lowers blood pressure, and improves oxygen exchange. Your awareness of diaphragmatic breathing or Adham Pranayama helps soothe the mind and bring you into your body.
2. Box Breathing (Sukha Purvaka Pranayama, 4-4-4-4)
- How: Focus your attention on the movement of your ribs and chest as your breath moves in and out. Then, inhale for 4 counts, hold in for 4, exhale for 4, and hold out for 4. If you feel any tension, decrease your count, but try to keep the rhythm.
- When: Perfect during work stress or before a big meeting.
- Why: Adds structure and steadiness to chaotic moments.
- Note: Holding the breath can be stressful; if this is the case, try coherent breathing instead. We never want to create stress with our breathing practices.
3. Alternate Nostril Breathing (Nadi Shodhana)
- How: Close one nostril, inhale through the other. Switch sides. Repeat.
- When: Ideal in the morning or when seeking emotional balance. Left-nostril breathing is great for supporting parasympathetic nervous system response and is great to prepare for restful sleep.
- Why: Balances energy, harmonizes left and right brain activity.
4. Coherent Breathing (Sukha Pranayama)
- How: Inhale for 5-6 seconds, exhale for 5-6 seconds (around 5-6 breaths per minute). Sukha Pranayama is done with the rhythm of equal count in and out.
- When: Use daily or before meditation.
- Why: Regulates heart rate, calms the mind, and enhances nervous system resilience. Sukha rhythm is soothing and easy to harmonize.
When to Use Each Technique
| Technique | Best For | Ideal Timing |
| Diaphragmatic Breathing/Adham Pranayama | Physical tension, shallow breath | Mid-day, during transitions |
| Box Breathing/Sukha Purvaka Pranayama | Mental overload, anxiety | Work breaks, before meetings |
| Alternate Nostril/Nadi Shodhana Pranayama | Energy balance, grounding | Morning, post-exercise |
| Coherent Breathing/Sukha Pranayama | Daily baseline calm | First thing in the morning |
Conscious Breathing vs. “Just Taking a Deep Breath”
“Just breathe” is good advice, but conscious breathing is a deeper practice. It involves:
- Awareness and intention
- Diaphragmatic movement
- Rhythmic, controlled pacing
- Integration with holistic or other alternative wellness practices
It's not about how deep you breathe—it's about how present you are while breathing. Think of it like soaking in a warm bath vs. splashing water on your face.
Conscious breathing is a relationship, not a reflex.
Mini Practice Scripts (Try Them Now)
- Adham Pranayama (Diaphragmatic Breathing): Inhale 4… feel belly rise. Exhale 6… let it soften. Repeat 5x.
- Sukha Purvaka Pranayama (Box Breathing): Inhale 4… hold 4… exhale 4… hold 4. Trace a square in your mind.
- Nadi Shodhana Pranayama (Alternate Nostril): Inhale left, exhale right… inhale right, exhale left. 2 minutes.
- Sukha Pranayama (Coherent Breathing): Inhale 5… exhale 5… like slow ocean waves.
Science Corner: What Breathing Does to Your Body
Research confirms conscious breathing can:
- Activate the vagus nerve to lower heart rate
- Improve HRV (heart rate variability) which boosts emotional regulation
- Balance oxygen and CO₂, reducing tension from overbreathing
- Decrease amygdala reactivity, lowering emotional triggers
- Improve focus by shifting brainwave states into alpha/theta patterns
Studies from Harvard Medical School, Stanford, and the NIH [1] [2] [3] consistently link slow-paced breathing to measurable improvements in mental well-being, focus, and even immune response. In addition to these benefits to your physical well-being, Pranayama (conscious breathing) also offers benefits to your emotional well-being and mental state at the same time, without additional or extra effort.
Pranayama vs. Breathwork
These terms are often used interchangeably—but they are not the same.
Pranayama, rooted in the yoga tradition and the fourth limb of Ashtanga Yoga, is intentional, structured, and mentally engaging. It refines attention, steadies the nervous system, and invites clarity through disciplined practice.
My teacher, Yogacharya Dr. Ananda Balayogi Bhavanani defines Pranayama as the practice of enhancing your awareness of Prana—it's about cultivating inner stillness. [4]
Modern breathwork often emphasizes emotional release through continuous, effortful breathing. While it can offer short-term relief—especially in trauma-informed group settings—it typically activates the sympathetic nervous system and bypasses the deeper mental training central to Pranayama.
Both have their place, but they’re not interchangeable.
Pranayama calls on your full presence. And with that, it offers something deeper.
A fuller exploration is coming soon—I'll share that link here when it’s ready.
Use Pranayama when:
- You're looking for inner peace
- You want a morning ritual or meditative focus
- You seek more discipline or clarity
- You feel stressed or untethered
Use breathwork when:
- You need an emotional release
- You feel numb or overwhelmed
- You're working with trauma (in a supported space)
How to Build a Daily Breathing Routine
- Start Small — 3 minutes in the morning is enough to create change.
- Choose a Focus — Use Diaphragmatic Breathing for calm, Coherent Breathing for clarity.
- Pair with Rituals — Stack it with tea, journaling, or stretching.
- Track Your Mood — Notice how you feel after each session.
- Stick with One for a Week — Give your nervous system a chance to adjust.
Journal Prompt: What Is My Breath Trying to Tell Me?
After your next breathing session, reflect on these:
- What changed in my breath, in my body from before to after?
- What did that sensation feel like—tension, warmth, tightness, or something else?
- Where am I holding control or tension in my body? In my thoughts?
- How would it feel like to pause and notice my breath again today?
These can also double as journaling prompts to deepen integration after practice.
Let your breath guide your pen.
Common Questions About Breathing Practices
Q: How often should I practice?
Q: Can I practice at work or on the go?
Q: What if breathwork makes me anxious?
Q. How will I know it’s working?
You’ll pause more, react less, sleep easier and feel steadier.
Q: Should I do breathwork before or after meditation?
Q: Can kids or teens use these techniques?
Ready to Go Deeper With Your Breath?
When life pulls you in every direction, your breath brings you home.
That’s why I created the Yoga to Breathe Better Workshop Series—a cozy, guided journey into ancient breath practices and nervous system healing.
Want to reset your mind and body with 6-min guided breathing practices?
References
[1] Harvard Health Publishing. Breath control helps quell errant stress response. Harvard Medical School.
[2] National Center for Complementary and Integrative Health. Relaxation Techniques for Health. National Institute of Health.
[3] Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience. https://www.frontiersin.org/articles/10.3389/fnhum.2014.00217/full
[4] Bhavanani, A.B. (2023). Pranayama as Therapy. Medium. Published Aug 9, 2023. Accessed Apr 25, 2025.
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