Managing Symptoms of Anxiety with Yoga – 5 Deep Breathing technique

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Sit comfortably with hands in Gyan mudra (this is a finger position to induce calm – Bring the tips of the index finger and thumb together with a light touch. Now place you palms on your lap. (See figure above)

Inhale softly and steadily for a count of 3. Pause for two counts, holding your breath. Exhale completely for a count of six.

The exhale is twice as long as the inhale as it cools/calms the body down. Always let the breath be soft. Harsh breath with loud sound defeats the purpose.

A variation is to equalize the length of the inhale to the exhale.  This practice is most effective when done for 5-10 minutes , twice a day. It can also be done whenever you feel the anxiety rise in you.


Soothes the Central Nervous system.

This Yogic breathing technique has several benefits –

Regulates blood pressure, respiration and perspiration. Adrenal glands slow the production of adrenaline.

Lungs fill with oxygen, which circulates throughout the body, relieving stress.

Nourishes the Vagus nerve which in turn soothes the Nervous impulses connecting to various organs.

This practice can be done anywhere and anytime one feels distress. A few breaths can make the difference between being anxious and staying calm.

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