Box breathing is a simple breathing technique — inhale, hold, exhale, hold, each for the same count — that calms your nervous system in just a few rounds. It’s one of my favorite tools to teach, because you can do it anywhere, no experience required, and it works whether you’re frazzled at your desk, holding it together in a school pickup line, or lying awake at 2am.

If you’ve ever taken one of my classes, you might already know this one. Today I want to give it to you to keep — for the ordinary, overwhelming moments when you need to come back to yourself fast.

Table of Contents

• What Is Box Breathing?
• How Do You Do Box Breathing?
• Why Does Box Breathing Work?
• When Should You Use Box Breathing?
• Is Box Breathing Safe for Beginners?
• Calm Isn’t the Whole Point
• Frequently Asked Questions

What Is Box Breathing?

Box breathing is a breathing exercise where you inhale, hold, exhale, and hold again — each for an equal count of four. It’s also called square breathing, because the four equal sides form a box.

That’s the whole thing. Four counts in, four counts hold, four counts out, four counts hold. You repeat it for a few rounds. It’s used by everyone from Navy SEALs before high-stakes operations to people managing anxiety in a waiting room — because it’s quietly one of the most reliable ways to settle a racing mind and body.

How Do You Do Box Breathing?

To do box breathing, breathe in for four counts, hold for four, breathe out for four, and hold for four — then repeat. Here’s how to set yourself up:

1. Find a comfortable seat, or lie down on your back.
2. Close your eyes and take a couple of slow, ordinary breaths to arrive.
3. If it feels good, place one hand on your chest and one on your belly.

Now move into the practice with me:

• Inhale for 4… 3… 2… 1.
• Hold for 4… 3… 2… 1.
• Exhale for 4… 3… 2… 1.
• Hold for 4… 3… 2… 1.

Repeat for four or five more rounds at that same steady pace. There’s no need to force the breath or make it big — soft and even is the whole point.

When you feel complete, let the counting go and return to your natural breath. Notice what’s different. Has anything shifted in your body or your mind? Maybe your shoulders dropped an inch. Maybe the noise in your head got a little quieter. Whenever you’re ready, gently open your eyes. If video is more your style, here is a guided practice on our YouTube channel.

Why Does Box Breathing Work?

Box breathing works because slow, even breathing with the breath held briefly activates your parasympathetic nervous system — the “rest and digest” branch that tells your body it’s safe to stand down.

Here’s what’s actually happening. When you’re stressed, your sympathetic nervous system runs the show: heart rate up, breath shallow and fast, body braced. Long, controlled exhales stimulate the vagus nerve, which slows your heart rate and signals your brain that the threat has passed. Breathing at this slower pace — far slower than the 12–20 breaths a minute most of us take when we’re tense — has been shown to improve heart rate variability, a key marker of a nervous system that can flex between stress and calm.

In plain terms: this isn’t a feeling you’re imagining. You’re using your breath to send a real, physical message to your body. That’s the part I love. It’s not woo — it’s your own physiology, and it’s available to you any time.

This is also the foundation of everything I teach. You can’t think clearly, make good decisions, or feel much joy from a dysregulated nervous system. Regulation comes first. Box breathing is one of the simplest places to start.

When Should You Use Box Breathing?

Use box breathing any time you feel stress rising and want to come back to steady — no special setting required. A few of the moments it helps most:

• When stress is creeping in at work and you can feel your chest tighten.
• When your patience is thinning at home and you’re about to react in a way you’ll regret.
• When you’re anxious before something hard — a call, a conversation, a decision.
• When you’re lying awake and your mind won’t stop circling.
• When you simply want to feel more grounded in your own body.

Even a few rounds can shift your mood and focus. If you can give it five to ten minutes a day — same as your morning coffee, before bed, in the car before you walk into the house — you’ll start to feel the difference not just in the moment, but in how quickly you bounce back overall.

Is Box Breathing Safe for Beginners?

Yes. Box breathing is safe and beginner-friendly — you don’t need any yoga or breathwork experience to start today. It’s one of the most accessible nervous-system tools there is.

A few gentle notes: if holding the breath for four counts feels like a strain, drop to a count of three, or even two. The numbers are a guide, not a test. If you’re pregnant, have a heart or respiratory condition, or breath-holding makes you anxious, skip the holds and simply breathe in for four and out for four — that alone calms the nervous system beautifully. The goal is ease, never effort.

Calm Isn’t the Whole Point

Here’s the part most breathwork posts leave out. We don’t regulate our nervous systems just to feel calm. We do it so we can feel everything else again — the laughter, the presence, the small ordinary pleasures that exhaustion quietly steals.

When you’re running on empty, joy doesn’t have anywhere to land. A regulated nervous system gives it room. That’s really what this work is for: not just surviving your days, but actually being awake for the good parts of them. You’re allowed to want that. You don’t have to earn it first.

This is exactly the work we go deeper into on retreat — slowing down enough that your body remembers what calm and aliveness actually feel like, with the time and space to let it sink in past a single afternoon.

Want to keep this going? Mindful Monday lands in inboxes every week — one simple, science-backed practice like this one, no fluff.

Ready for more than a few minutes? If a regulated nervous system is what you’re after, a few days of it changes everything. Come to Back to Nature in Oregon — see dates and details.

Thank you for joining me for the Mindful Monday. I hope this practice brings you a little more calm, a little more ease, and a lot more room to feel good in your own life. I’d love to hear how it landed — DM me and let me know.

Until next week,
Autumn

About the Author

Autumn Adams (E-RYT 500, YACEP) is the founder of Ambuja Yoga, where she has led 40+ women’s retreats and worked with 700+ women across Oregon, North Carolina, Sedona, Patagonia, Greece, Mallorca, and Thailand over the past 13 years. Her teaching blends yoga, nervous-system science, and adventure travel. She’s been featured in Insider, Shape, Zappos, and Asia Spa, and is the author of The Little Book of Mudra Meditations. Read more about Autumn →

Frequently Asked Questions

What is box breathing? Box breathing is a breathing exercise where you inhale, hold, exhale, and hold, each for an equal count of four. It’s also called square breathing because the four equal counts form a box. It’s a simple, fast way to calm your nervous system.

How long should I do box breathing? Even four or five rounds can make a noticeable difference. For a deeper effect, aim for five to ten minutes a day. There’s no minimum — a single round in a tense moment still helps.

Is box breathing good for anxiety? Yes. Box breathing is one of the most effective breathing exercises for anxiety because the slow, even breath and gentle holds activate the parasympathetic nervous system, which lowers heart rate and signals your body that it’s safe to relax.

What is the difference between box breathing and square breathing? There is no difference. Box breathing and square breathing are two names for the same practice — inhaling, holding, exhaling, and holding for an equal count of four.

How is box breathing different from the 4-7-8 technique? Box breathing uses an equal count for all four phases (4-4-4-4), while the 4-7-8 technique uses an inhale of four, a hold of seven, and a longer exhale of eight. Both calm the nervous system; box breathing is often easier for beginners because the counts are even.

Can beginners do box breathing? Yes. Box breathing requires no experience and can be done by anyone. If a four-count hold feels like too much, lower it to a count of three or two, or skip the holds entirely and just breathe in and out for four.

When is the best time to practice box breathing? Any time stress is rising — before a hard conversation, when patience is thinning at home, or when you’re lying awake at night. Practicing daily, even for a few minutes, also makes you more resilient to stress over time.

Why does box breathing calm you down? Box breathing calms you down because slow, controlled breathing stimulates the vagus nerve and activates the parasympathetic nervous system. This slows your heart rate and shifts your body out of the stress response and into a state of rest.

The post Box Breathing: A Simple Practice to Calm Your Nervous System in Minutes appeared first on Ambuja Yoga.

The third eye meditation I share here, is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen your sense of intuition and inner clarity. In yoga, the “third eye” is the ajna chakra — the energy center at the space between your eyebrows, associated in the yogic tradition with insight, intuition, and clear seeing.

The practice below is a short kriya — a set sequence of breath and focus — that takes about 10–15 minutes and needs no experience at all.

It’s a lovely one to come back to when your mind feels foggy or scattered, when you’re trying to make a decision and can’t quite hear yourself think, or when you simply want to build a little more focus and presence. You can read through it and guide yourself, or follow the guided video at the bottom.

This practice is part of Mindful Mondays — a new guided practice every week. Browse the full series →, or get each Monday’s practice in your inbox so you never miss one.

Before You Begin

Find your seat — on the floor or in a comfortable chair, whatever feels good in your body. Sit tall, let your spine lengthen, and soften your shoulders. Close your eyes and turn your attention inward.

Step 1: Grounding Breath

Begin to connect with your breath. Take a deep inhale through your nose, letting your lungs fill up completely. Hold it for just a moment. Then exhale slowly and fully through your nose, releasing a little tension on the way out. Keep this rhythm: deep inhale, brief hold, long slow exhale. Feel yourself settling more with each round of breath.

As you breathe, remember that even in the middle of a busy life, you can find steadiness inside yourself. You’re not at the mercy of the noise — you can come back to your center.

Step 2: Setting Intention

Shift your awareness to the space between your eyebrows—your Ajna chakra, or third eye. This is where your intuition and higher wisdom reside. As you breathe, set an intention for your practice. Maybe you want clarity, to trust your intuition more, to build focus or presence, or to deepen your awareness. Whatever it is, hold it gently in your mind’s eye..

In this space, let go of any doubts you have about your ability to trust your intuition. Know that the answers you seek are already within you; you have the power to listen to your inner voice and follow its guidance.

There’s no need to force anything here. You’re just naming what you’d like to come back to.

Step 3: Breathwork: Nadi Shodhana (Alternate Nostril Breathing)

We’ll use Nadi Shodhana to settle the mind before we go deeper. Here’s how:

1. Close your right nostril with your thumb.
2. Inhale deeply through your left nostril.
3. Close your left nostril with your ring finger, releasing your thumb from your right nostril.
4. Exhale fully through your right nostril.
5. Inhale through your right nostril, then close it and exhale through your left.

That’s one round. Continue for a few minutes, letting the breath stay slow and easy. As you go, you might picture the breath as light moving up toward your third eye on each inhale, and mental clutter and/or confusion clearing on each exhale. With each inhale, embrace the clarity and peace that is now becoming your reality.

If you want the science: slow, alternating nasal breathing like this has been found to nudge your nervous system toward its calming “rest and digest” branch — research on alternate nostril breathing links it to lower heart rate and blood pressure (e.g., Sharma et al., 2013). (Skip the breath holds if they ever feel like strain, and ease off if you feel lightheaded.)

Step 4: Third Eye (Ajna) Kriya: Breath and Visualization

Now we focus the practice at the third eye:

1. Inhale deeply.
2. As you hold your breath, visualize a vibrant light glowing at the center of your forehead. It may have a color — indigo is the one traditionally associated with the third eye.
3. Exhale and let that light expand and flow outward, filling your mind with clarity, peace and a sense of spaciousness.
4. Each breath expanding the light filling this energetic center.

Repeat this for several rounds. As you breathe in, see that indigo light at your third eye, and on your exhale, let it expand, clearing away any lingering mental fog. Remember, you are not bound by any mental clutter. Notice the clarity and calm beginning to settle in.

Step 5: Silent Meditation

Now, let go of controlling your breath entirely. Just observe it as it flows naturally. Watch it move on its own. Keep your awareness on the space between your eyebrows, and that steady indigo light. Let thoughts come and go like passing clouds — and if your mind wanders, gently bring it back to the third eye. You don’t have to stop your thoughts to meditate. You only have to keep returning.

In this silent observation, allow yourself to let go of the belief that you must control your thoughts to meditate effectively. Instead, find peace in the flow of your breath and the gentle rhythm of your thoughts.

Step 6: Closing

Bring your hands together at your heart. Take a moment to notice how you feel. Trust that your focus and intuition get a little stronger each time you practice — you’re not just watching your mind, you’re learning to work with it.

Take one last deep breath in, and as you exhale, slowly open your eyes. Carry a little of this clarity into the rest of your day.

Closing Mantra

Let’s seal this practice with a gentle OM. Inhale deeply… OMMMMM…

OM (AUM) is traditionally considered the bija, or seed, mantra of the ajna chakra. You can read more about the OM mantra and the chakras.

If you’d prefer a guided practice check out the Ajna Kriya practice on my YouTube channel.

Frequently Asked Questions About Third Eye Meditation

What is third eye meditation? Third eye meditation is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen intuition and inner clarity. In yoga it works with the ajna chakra, the energy center at the space between the eyebrows.

What is the third eye, or ajna, chakra? The ajna chakra is the sixth chakra in the yogic tradition, located at the space between the eyebrows. It’s associated with intuition, insight, focus, and “clear seeing” — which is why practices for it center on quieting mental noise.

What color is the third eye chakra? The third eye chakra is traditionally associated with the color indigo, a deep blue-purple. That’s why many third eye meditations use an indigo-light visualization.

What is the bija mantra for the third eye chakra? The bija (seed) mantra traditionally associated with the third eye (ajna) chakra is OM, also written AUM. It’s often chanted once to close a third eye practice.

What are the benefits of third eye meditation? People practice third eye meditation to calm a busy mind, sharpen focus and presence, and strengthen their sense of intuition. The breathwork involved, like alternate nostril breathing, is also linked to a calmer nervous system.

How often should I practice third eye meditation? Even a few minutes a few times a week can help. Like anything, it builds with consistency — a short daily practice tends to do more than an occasional long one.

Is third eye meditation safe for everyone? For most people it’s gentle and low-risk. Skip or shorten the breath holds if they cause strain or anxiety, and ease off if you ever feel lightheaded. If you have a medical or mental-health condition, check with your provider first.

What is a kriya in yoga? A kriya is a set sequence of yogic actions — usually breath, movement, and focus — done in a specific order to create a particular effect. This third eye practice is a short kriya.

Want to Go Deeper?

Working with your intuition is genuinely my favorite thing to teach. I work with women one-on-one and on retreat to build practices like this one into a rhythm that actually fits their real life — so it becomes something you use, not just something you tried once.

And you can download my free Chakra Guide for more practices to weave into your days. It’s the most thorough one I know of, and it’s free — grab it here.

I’m always an email away if you have questions. I’d be honored to support you.

The post Third Eye Chakra Meditation For Clarity, Focus and Peace appeared first on Ambuja Yoga.

Dinacharya is the daily ritual to live a healthy and balanced life according to the ancient tradition of Ayurveda. Ayurveda is yoga’s sister science. The two traditions have been practiced side-by-side for thousands of years. Yoga supports many of the functions of Ayurveda and Ayurveda supports many of the functions of yoga, so the two are often intertwined.

Most humans, especially in the United States, don’t have time to practice the full dinacharya practice… it’s just not practical with jobs, kids, etc. I’d rather not bore you with too much information, so here is a list of a fairly attainable morning practice of dinacharya…. but it’s still 13 items!!! Okay, but lets be honest you most likely at least do 5 of them already without thinking about it.

1. Rise early before the sun.

I’m not going to lie the morning hours are beautiful and peaceful, but I am kapha and getting out of bed in the morning is often the hardest part of my day. No joke. At least one day a week though I wake up before 5:00 am and I’m probably better for it.All my kaphas out there…. you understand how hard it is to get out of bed early (early I mean 6-7 am), but if you can stomach it just try to get up at 4:30 am or even 5 am before the first kapha cycle of day begins (first cycle: 6-10am; second cycle 6-10pm). According to Dr. Vasant Lad, the leading Ayurvedic doctor in the United States, “It is good to wake up before the sun rises, when there are loving (sattvic) qualities in nature that bring peace of mind and freshness to the senses. Sunrise varies according to the seasons, but on average vata people should get up about 6 a.m., pitta people by 5.30 a.m., and kapha by 4.30 a.m. Right after waking, look at your hands for a few moments, then gently move them over your face and chest down to the waist. This cleans the aura.”

2. Drink a large glass of warm lemon water.

Well this one is easy. Slice up a lemon and squeeze it into some warm water. Drink your lemon water before anything else goes in your body (including coffee). Warm lemon water helps jump start your metabolism and digestion and also flushes the kidneys.

3. Wash face and clear out sinuses with neti pot.

Likely you already wash your face in the morning, but using a neti pot might be new to you. To be honest I don’t neti pot everyday, but I do use it when I feel congested, when I am experiencing allergy symptoms, or suspect that I might be getting sick. I also will use my neti pot if I plan on having an extensive pranayama session. Want to try out using a neti pot? Watch this Web MD video first (also, please feel free to contact me if you have questions).

4. Scrape tongue.

Yep, give it a good scrape before you brush your teeth. The build up of ama (toxins) in the body is what causes that white filmy layer on the tongue. The practice of tongue scraping takes just a couple of seconds and helps improve overall oral health. You can purchase tongue scrapers at most natural food stores like Whole Foods or Natural Grocers.

5. Brush teeth.

Brush your teeth. Please tell me you’re already doing this!

6. Evacuate your bowels.

It’s time to go number 2. The warm lemon water should assist with emptying your bowels. In a perfect world you would relieve yourself within one hour of getting out of bed. When we are unable to evacuate our bowels a build up of toxins within the body can occur. Anyone else get headaches when the plumbing isn’t working right? I do… and it’s terrible. If the whole morning routine is new to you it may take a couple of days to get into the rhythm. Don’t stress.

7. 10-20 minutes of yoga.

Once you’ve had your bowel movement begin your yoga practice. A few simple stretches and movements to the body can help “clear out the cobwebs” that built up overnight and improve mood and overall wellbeing.

8. 5-10 minutes of pranayama or breathing exercises.

A very simple pranayama exercise would be 1:1 ratio breathing. An example would be inhale for 4 counts and exhale for 4 counts. Another option would be to practice nadi shodana (alternate nostril breathing). If you will be venturing into more stimulating/challenging pranayama exercises please consult with your yoga/pranayama teacher. You may even want to consult with your doctor.

9. 5-15 minutes of meditation.

I recommend practicing meditation seated and not lying down. Find a comfortable seat in a comfortable quiet place. A simple meditation would be to follow the breath as it flows in and out of your body. There are also plenty of meditation apps that you can use for a guided practice.

10. 5-10 minute abhyanga.

Abhyanga, the self massage, is the best part of dinacharya. Use a warmed sesame or coconut oil and massage the limbs in long strokes, the joints and abdomen in circular strokes. Don’t forget your back, scalp and face. (I have sensitive skin, so I use a different blend on my face than on my body.)

11. 10-20 minute oil pulling.

Oil pulling might take a little time to get used to. Oil pulling clears out any residual bacterial buildup in the mouth. It improves breath and overall dental health. Use a tablespoon or so of coconut oil and swish it around in your mouth for 10-20 minutes. Spit it out when you’re finished. Do not swallow the oil. You can oil pull while you’re doing your self massage or while showering to save time.

12. Shower or bathe.

Yep, hop in the shower or bath and you’re good to go.

13. Eat breakfast.

Eat a healthy, balanced breakfast.

I’d love to hear about your morning ritual. What do you do to make sure your day gets started on the right foot?

Love and Light,

Autumn

The post What is Dinacharya? appeared first on Ambuja Yoga.

What happens when you get bored with your yoga practice? I know that it happens to me. When I fall off the yoga wagon, especially as a yoga teacher, I begin to have feelings of guilt sneak in. Feelings of “I’m not good enough” or “How can I teach yoga if I’m not practicing?” So I want you to know that I’ve been there. I feel your frustration, your dismay, your guilt… I’m here to tell you to “let it go”. I’m not going to tell you to stop practicing, but I will encourage you to let your yoga practice take on a different form. Here are my tried and true tips for getting over your boredom and feeling good about your yoga practice again.

1. Take class with a different teacher. I might get some flack here from other yoga instructors for saying this, but it’s okay to explore. It’s okay to skip your regular class and drop-in to another teacher’s class. Each teacher has their own style, their own way of cueing, and their own way of formatting their classes…. going to another teacher’s class gets you out of your rut and out of autopilot. You will likely experience different poses (woohoo!) and different benefits and alignment cues that you can bring back to your regular classes. And hell we all suffer from avidya (ignorance), which means that our own teacher can give us the same message every class and we may not be ready for it, so we don’t hear it… well you might be ready for it in another teacher’s class… or they may word it in a way that it is more relatable to you.
2. Incorporate more pranayama, meditation and chanting. For most of us, myself included, we get stuck in asana land. I love asana land! It’s fun and pretty and challenging, but sometimes we forget about the other parts of yoga like pranayama, meditation, chanting. Learn some new pranayama (kapalabhati, brahmari, sitali, ratio breathing, etc.). Kick start your meditation practice. There are so many meditation resources out their now (including apps that make it ridiculously easy to practice). Or delve into the world of Bhakti and learn a new chant or two.
3. Go on a retreat. Attending a yoga retreat (or teacher training) is a great way to get your asana in gear! It’s okay to spend a little extra money on YOU, on YOUR development, on YOUR growth. Don’t feel guilty about it. Go on a retreat with your favorite teacher OR one you’ve been following on social media OR be bold and courageous and book with someone you find online in a destination you’ve always wanted to check out (I would recommend doing some homework before you hand over your hard earned cash though).
4. Try a new-to-you style of yoga. If you always practice Bikram, try vinyasa. If you always practice vinyasa, try yin. Maybe delve into the world of Ashtanga Yoga… why not? Be adventurous in your yoga practice.
5. Change your environment. If you always practice in a yoga studio head on over to the local gym and try one of their classes. Or find an outdoor class at a local park or lodge. Seek out SUP yoga (yoga on stand up paddleboards)… you’ll get an awesome work out, be challenged in new ways and likely you’ll get wet… at least at your first class.
6. Schedule up some yoga playtime. Connect with one of your yoga buddies and schedule some time to just play… maybe play with a little Acro yoga or partner poses or help each other work on those inversions and arm balances. Likely you’ll have fun in the process and make/keep a good friend too.
7. Karma yoga. Okay it’s not asana, but it’s equally important. Find a volunteer gig at a local community center, teach a yoga class for underprivileged kids… even better get your yoga buddies together and do a little karma yoga as a group.
8. Find another hobby. Eek! I know I said it, but it’s okay to branch out. I would recommend finding another active hobby like mountain biking or tennis… something that gets your body moving. Being active in other ways will make you appreciate your yoga practice that much more… especially when your muscles start to get tight and that range of motion you used to take for granted is gone.
9. Read a yoga-ish book. I recommend How Yoga Works by Gesne Michael Roach and Christie McNally
10. Take a trip. Allow yourself to be inspired by giant trees, mountains, lakes and even the hustle and bustle of a new city. Strike a pose and have fun with it. Put your feet in the dirt. Swim out to that tiny island in the lake. Enjoy the sun on your skin.
11. Get a new mat or yoga leggings. I know, I know. Not very yogic of me, but whatever. Buy yourself something nice. Get a new Manduka mat in a fun color or get those wild and crazy patterned Liquido leggings you’ve been eye-ing forever. Give yourself a little extra incentive to get on your mat.
12. Change your playlist. Okay this only applies if you practice at home, but music can have a huge impact on your practice and your mental state.
13. Sign up for one of the online yoga class platforms. Create a home practice, try new teachers, practice when it works for you. Love it.
14. Join a social media yoga challenge. A fun way to connect with other yogis, see new postures and new variations of familiar postures. Have fun with it.
15. Focus on a specific body part or type of pose. Perhaps strengthening or lengthening the hamstrings. Focus on backbends or inversions. Perhaps focus on opening up your hips. You get the picture. Give yourself something to explore and also something to work toward.
16. Schedule up a yoga and wine night with your friends. Why not? Yoga doesn’t have to be in the studio to be wonderful. Take turns teaching and follow it up with a glass or two of wine and some snacks.
17. Practice shorter practices. Set a timer and allow yourself to be present on your mat for 5, 10, 20 minutes. Keep it simple so you don’t get discouraged.
18. Go on a weekend yoga getaway. There are so many options these days. Go to a festival, conference, workshop or retreat in a different city or state. You’ll have the opportunity to get your practice back on track, explore a new place and make new yoga friends.

You don’t need to be perfect. You don’t need to practice 5 times a week. It’s okay to be inspired by other things. Your practice will always be with you. Know that your practice doesn’t need to look like everyone else’s practice. Remember it is YOUR PRACTICE. It is yours and yours alone AND it is a practice. Don’t beat up on yourself. Dig deep find that inner fire. It’s there. We will see you on your mat when you’re ready.

Yogis do you have any other tips or tricks you use when you get bored with your yoga practice? I’d love to hear them.

Love and Light,

Autumn

The post 18 Tips to Freshen Up Your Yoga Practice appeared first on Ambuja Yoga.

Stress is so pervasive in today’s world. Just about every person I meet is struggling with stress and stress management. We have so many demands placed on us daily and in our strive for perfection, for climbing to the top we forget to slow down, to get off of our computers and take time for relaxation. Sometimes as a yoga instructor I feel like I’m expected to be perfect, to have my shit together, when really there are some days where I am literally just hanging on by a thread…. just like everyone else. Sometimes I forget to practice what I preach, so maybe that’s why I am writing this blog post. To remind myself that reducing stress can be utterly simple… it’s just a matter of using the tools we’ve been given.

The physiological signs of stress are the same for everyone: increased blood pressure, increased heart rate, and constricts peripheral blood vessels. How it outwardly manifests varies from person to person. Some react to stressful situations with an overexcited stress response characterized by being quick to become fired up or by being quick to express agitation or anger. Others may react with an under-excited stress response characterized by depression or by shutting down in stressful situations. Your “typical” stress response will determine what kind of activities you need to truly reduce stress. Those with overexcited stress responses will need activities that are quieter, while those with under-active stress responses will need more stimulating exercises.

Maintained high levels of stress are associated with all sorts of health problems including, but not limited to: obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma. High levels of stress may also lead to adrenal fatigue, accelerated aging and premature death. If stress management isn’t part of your daily routine now may be the time to start.

The following is a short list of activities for stress management.

1. Focus on your breath. Close your eyes and bring your awareness to your breath. Become aware of the quality of your breath and the texture of your breath. Begin to lengthen your breath. Inhale for a count of 4 or 5 and exhale for a count of 4 or 5 and allow the breath to deepen without strain. If you find it hard to focus on your breath place one hand on your belly and one hand on your chest. Witness the breath for 3-5 minutes. Notice how you feel afterward.
2. Move your body. Go for a walk. Practice a few yoga postures (1/2 sun salutations or more) in which you can connect breath with movement.
3. Get some fresh air. Eat your lunch outside. Leave your phone in the office. Take a walk around the block. Go for a hike/bike ride before or after work.
4. De-clutter your workspace. Having a clean workspace means you aren’t wasting time shifting things around on your desk. It also means that those pesky tasks that are piling up won’t be staring you in the face.
5. On the same note. Get organized… perhaps even hire someone to help you become organized. Time management is a huge part of stress management. You’ll be able to spend more time doing the important tasks and less time doing the menial tasks.
6. Reach out to a calm friend that is also a good listener and enjoy a little face time…. real face time, not the cell phone version.
7. Make time for meditation. Any type of meditation. There are plenty of apps that you can use if you’d like a guided meditation. Some option are listed here in my meditation blog post. You don’t need to meditate for 20 minutes or an hour. Start with 5 minutes and work from there. Taking just a few minutes a day for quiet meditation is proven to work wonders.
8. Yoga nidra is another technique that can be used for stress management. There are many recorded classes on YouTube of varying quality and length, I have a downloadable yoga nidra on offer for those that subscribe to my newsletter. You may also find that some of the local yoga studios and wellness centers offer live guided yoga nidras.
9. Massage. The power of touch is phenomenal. Whether you visit a professional for a massage or give yourself a 5 minute massage you will feel much more relaxed afterward.
10. Drop into a yoga class. A good class will include plenty of movement, breath work, meditation and also time for rest.

Resources:

http://www.health.harvard.edu/mind-and-mood/stress-management-approaches-for-preventing-and-reducing-stress

http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

http://www.helpguide.org/articles/stress/stress-management.htm

37 Stress Management Tips from the Experts

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