As we approach the end of the year, life often feels overwhelming. Between holiday preparations, family gatherings, and the general busyness of this season, it’s easy to lose touch with ourselves. That’s why I want to take this moment to talk about something incredibly simple yet profoundly powerful: our breath.
Breathing is something we do unconsciously every moment of our lives. Yet, when we bring awareness to it, the breath becomes a tool for grounding, balance, and connection. In yoga, we often say that the breath is the bridge between the body and the mind.
Breath is the one constant we can always return to, no matter what’s happening around us.
My Personal Breath Journey
When I first started my journey as a yoga teacher, I’ll admit my focus was on the physical side of yoga. I loved flowing through intense vinyasa sequences, pushing my body, and feeling strong. For me, back then, yoga was all about movement.
That perspective shifted when I became pregnant with my first child. Suddenly, the physical intensity of my practice wasn’t possible anymore. It was a confronting realization—I felt like I was losing a part of my identity. At the time, I believed that if I wasn’t performing challenging postures or working up a sweat, I wasn’t “really” practicing yoga.
It was a humbling experience. I had to sit with my discomfort and question the stories I was telling myself. Was my worth as a yogi tied to how physically capable I was? Why was I struggling to adapt to this new phase of life?
Slowly, I began to shift my perspective. Instead of focusing on the physical component of yoga, I started to explore other dimensions of the practice—particularly the breath. Breathing exercises became my anchor. They helped me reconnect with my body, prepare for the challenges of motherhood, and find peace in a time of immense change.
That period taught me that yoga isn’t about how it looks—it’s about how it feels.
Adapting my practice to my needs wasn’t a limitation; it was a profound act of self-care.
It reminded me that yoga is always available to us, no matter what stage of life we’re in, and that the breath is one of the most powerful tools we have.
Breathing Practices for a Stressful Season
The end of the year can bring both joy and stress. It’s a time when emotions often run high, and finding moments of calm can feel challenging. That’s why I want to share three simple breathing practices that might help you navigate this season with more ease and balance.
1. Grounding Breath (Diaphragmatic Breathing)
When you’re feeling overwhelmed or scattered, this practice can help you reconnect with your body and feel more grounded.
Sit or lie down in a comfortable position.
Place one hand on your belly and the other on your chest.
Inhale deeply through your nose, allowing your rib cage to expand as you fill your lungs. Try to keep your chest as still as possible.
Exhale slowly through your nose, feeling your belly soften.
Repeat for 1-2 minutes, or as long as you need to feel calm.
This simple technique activates your parasympathetic nervous system, which helps calm the body and mind.
2. Equal Breath (Sama Vritti)
If your mind is racing or you’re feeling anxious, equal breath can create a sense of balance and stability.
Inhale through your nose for a count of four.
Exhale through your nose for the same count of four.
If you feel comfortable, you can extend the count to five or six, keeping the inhale and exhale equal.
Continue for 2-3 minutes, focusing on the steady rhythm of your breath.
This practice balances the nervous system and brings a sense of harmony to your inner world.
3. Extended Exhale (Relaxation Breath)
For moments of tension or emotional overwhelm, this practice helps release stress and encourage relaxation.
Inhale through your nose for a count of four.
Exhale slowly through your nose for a count of six.
If it feels natural, you can lengthen the exhale further (e.g., inhale for four, exhale for eight).
Repeat for 1-2 minutes, allowing yourself to soften with each exhale.
The extended exhale signals to your brain that it’s safe to relax, making it an excellent practice before bed or during moments of high stress.
An invitation to try Yoga Therapy Session: Breathing for Healing
If you find that stress, anxiety, or emotional tension are still affecting you, I invite you to try a Yoga Therapy session. In these sessions, we take a closer look at your breathing pattern, which can reveal stored tension and unprocessed emotions in your body.
We begin by evaluating your breath, observing how it flows through your body, and identifying areas where there may be constriction or imbalance. This is an invaluable tool for uncovering emotional or physical blockages that might be affecting your well-being.
Once we’ve identified any imbalances, we work together to restore functional breathing. Using tailored breathing practices, we aim to release stored tension, improve respiratory efficiency, and create a deeper connection between your mind and body.
Yoga therapy provides a safe, supportive environment where you can explore your breath, reconnect with yourself, and start the process of healing. It’s a unique experience that goes beyond the physical practice of yoga and supports emotional and spiritual well-being.
Your Turn: Let’s Share and Connect
These practices are small but mighty tools that can help bring balance to a busy season. I encourage you to try one (or all) of them and notice how they make you feel.
I’d also love to hear from you! Have you ever had a moment when your breath helped you through a challenging time? Or did you try one of these practices and want to share how it worked for you? Leave a comment below—I’d be so grateful to hear your thoughts and stories.
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