Breathing companion
Why this works
Naming a feeling helps.
Putting a feeling into words has been shown to reduce activity in the brain's threat response. Lieberman and colleagues, Psychological Science, 2007.
Where these practices come from.
Pranayama is described in the Hatha Yoga Pradipika and set out by Patanjali as the fourth limb of yoga. Internet Encyclopedia of Philosophy: Yoga.
The five practices
Sama Vritti — Equal Breathing
When: Any time, and the right place to start if you have never done this.
How: Inhale for four and exhale for four through the nose. Continue for six to eight rounds.
Nadi Shodhana — Alternate Nostril Breathing
When: Before something that matters: a difficult conversation, a review, or a presentation.
How: Close the right nostril with the thumb and inhale through the left for four. Close the left and exhale through the right for six. Inhale right for four, close, then exhale left for six. Continue for five rounds.
Bhramari — Humming Bee Breath
When: When your mind will not stop circling the same thought.
How: Inhale through the nose, then exhale with a low, steady hum and closed lips. In private, rest your fingertips lightly over your ears. Continue for five to seven rounds.
Ujjayi — Ocean Breath
When: When you need to steady yourself and stay steady.
How: Breathe in and out through the nose with a slight constriction at the back of the throat, so the breath sounds like distant waves. Inhale for five and exhale for five. Continue for eight rounds.
Sheetali or Sitkari — Cooling Breath
When: When you are angry, overheated, or have just read something that made your jaw tighten.
How: Curl the tongue into a tube and inhale through it, or inhale through slightly parted teeth. Close the mouth and exhale slowly through the nose. Continue for six rounds.
What the modern research says
Slow breathing is associated with a calmer nervous system, and studies on Nadi Shodhana and Bhramari have reported lower heart rate and blood pressure. The evidence is promising, not settled. A 2023 trial found improved reaction time but no significant change in heart rate variability.
Health caution
Check with a doctor if pregnant, or living with high blood pressure, a heart condition, or a breathing condition. Never hold the breath to discomfort. Stop and breathe normally if dizzy.
This is a moment for yourself, not a medical treatment.