Important Note About Anxiety

• We cannot stop the mind from wandering, but we can improve its reliability and speed.

• Using the breath connects the mind to the emotional state of the body, as the mind reflects the body’s condition.

• Emotions are oriented to what is happening in the body.

• Example: You don’t get mad at the dog; you guide the dog back to the path.

Importance of Breath

Proper Breathing – Psychophysiological Benefits

1. Historical and Cultural Context

• Breathing has long been recognized as a way to improve body and mind function, with ancient practices in Taoism and Hinduism emphasizing vital energy (qi/prana).

• Pranayama yoga was the first formal doctrine linking controlled respiration to longevity and well-being.

• Modern relaxation methods like autogenic training and mindfulness meditation continue to emphasize breath control.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

2. Physiological Basis of Breathing

• Parasympathetic activation occurs when breathing slows and deepens, producing relaxation.

• Conversely, sympathetic activation (rapid, shallow breathing) occurs during stress, fear, or tension.

• Breathing directly influences emotions: slow, calm breathing reduces anxiety and improves mood, even in patients with breathing difficulties like COPD.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

3. Breathing Techniques and Anxiety Relief

• Breathing exercises like “follow your breath” and alternate nostril breathing reduce anxiety by slowing attention and focusing the mind.

• Techniques help interrupt cycles of hyperventilation and panic.

• Combining breathing with reassuring thoughts enhances psychological calming effects.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

4. Cardiac Coherence and Vagus Nerve Activation

• Slow, deep breathing stimulates the vagus nerve, enhancing parasympathetic activity:

  • Slower, regular heart rate

  • Lower blood pressure

  • Muscle relaxation

  • Increased feelings of calm

• Cardiac coherence exercises (e.g., 5–5 sec inhalation/exhalation) stabilize heartbeat and dampen anxiety.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

• Adjusting inhalation/exhalation timing (e.g., 6–4 sec) may further improve relaxation.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

5. Central Nervous System Effects

• Attention to breathing activates dorsomedial prefrontal cortex (regulation) and reduces amygdala activity (stress/emotion).

• Focused breathing shifts attention away from worries, reducing ruminative thinking.

• This effect is central to mindfulness and SKY-type breathing practices.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

• Breathing also influences the pre-Bötzinger complex in the brainstem, modulating locus coeruleus activity (attention, anxiety, wakefulness).

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

6. Applications for Stress, Sleep, and Chronic Anxiety

• Acute stress relief: use slow breathing before exams, competitions, or work meetings.

• Insomnia: 20 minutes of slow breathing (≈6 cycles/min) before bed improves sleep onset and continuity.

• Chronic anxiety: multi-session breathing training reduces symptoms in patients with phobias, depression, and PTSD; benefits maintained with follow-up practice.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

7. Daily Practice Recommendations

• “365 method”: three times daily, 5 min at 6 cycles/min (5 sec inhale, 5 sec exhale).

• Breathing exercises can counter accumulated physical tension, reduce stress, and improve overall emotional regulation.

• Practice can also enhance positive emotions during enjoyable experiences.

• Link: https://link.springer.com/article/10.1007/s10484-015-9279-8

Other resources that support this claim: 

https://link.springer.com/article/10.1007/s10484-015-9279-8

https://link.springer.com/article/10.1007/s10484-015-9279-8

https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.00874/full?utm_campaign=the-ai-time-monk-stop-time-and-reclaim-your-life-with-ancient-wisdom-modern-tech&utm_medium=referral&utm_source=www.wellwired.co

Breathing Exercises

Link: https://www.youtube.com/watch?v=7Ep5mKuRmAA

Diaphragmatic Breathing (Abdominal or Belly Breathing)

What it is

• Diaphragmatic breathing is a breathing technique that focuses on using the diaphragm, the large dome-shaped muscle located at the base of the lungs.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• This technique encourages deeper breathing so the lungs can expand more fully and work more efficiently.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• It is also commonly called abdominal breathing or belly breathing.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

Benefits

• Strengthens the diaphragm, the primary muscle used for breathing.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Slows the breathing rate and reduces the work of breathing, making breathing more efficient.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Decreases oxygen demand, meaning the body uses less energy while breathing.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Uses the lungs more fully, allowing them to operate closer to their full capacity.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Promotes relaxation and reduces stress, helping calm the body’s stress response.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Improves muscle function during exercise and helps prevent strain.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Increases oxygen in the blood, supporting better body functioning.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Helps release gas waste from the lungs more effectively.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Reduces blood pressure and heart rate, which can help decrease physical symptoms of stress and anxiety.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• May help manage symptoms related to anxiety, asthma, COPD, and stress when used alongside other treatments.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

How to do diaphragmatic breathing (lying down)

• Lie on your back on a flat surface or bed with your knees bent and head supported.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Place one hand on your upper chest and the other below your rib cage so you can feel your diaphragm move.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Breathe in slowly through your nose so your stomach moves outward and the hand on your abdomen rises.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Keep the hand on your chest as still as possible while breathing in.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Tighten your stomach muscles and breathe out through pursed lips, allowing the stomach to move inward.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

How to do diaphragmatic breathing (sitting)

• Sit comfortably in a chair with knees bent and shoulders, head, and neck relaxed.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Place one hand on your chest and the other below your rib cage to feel the diaphragm move.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Breathe in slowly through your nose, allowing your stomach to move outward.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• Exhale slowly through pursed lips while tightening the stomach muscles so the stomach moves inward.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

How often to practice

• Practice diaphragmatic breathing for 5–10 minutes at a time, about three to four times per day.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

• With regular practice, the technique becomes easier and more automatic, helping improve relaxation and breathing efficiency.
  https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

Breathing Exercises for Stress Relief

1. Pursed Lip Breathing

What it is

• Pursed lip breathing is a simple breathing technique that slows down the breathing pace by applying deliberate effort to each breath.
  https://www.healthline.com/health/breathing-exercise

Benefits

• Helps slow breathing, which can promote relaxation when feeling stressed.
  https://www.healthline.com/health/breathing-exercise

• Can be practiced during daily activities such as bending, lifting, or climbing stairs.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Relax your neck and shoulders.
  https://www.healthline.com/health/breathing-exercise

• Inhale slowly through your nose for 2 counts while keeping your mouth closed.
  https://www.healthline.com/health/breathing-exercise

• Purse your lips as if you are going to whistle.
  https://www.healthline.com/health/breathing-exercise

• Exhale slowly through your pursed lips for a count of 4.
  https://www.healthline.com/health/breathing-exercise

2. Breath Focus Technique

What it is

• This deep breathing technique uses imagery and focus words or phrases to promote relaxation.
  https://www.healthline.com/health/breathing-exercise

Benefits

• Can help promote relaxation and calmness.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit or lie down in a comfortable position.
  https://www.healthline.com/health/breathing-exercise

• Focus your awareness on your breathing without trying to change it.
  https://www.healthline.com/health/breathing-exercise

• Alternate between normal breathing and deep breathing.
  https://www.healthline.com/health/breathing-exercise

• Use a focus word or phrase such as “peace,” “relax,” or “let go.”
  https://www.healthline.com/health/breathing-exercise

• Imagine the air you inhale bringing calmness and the air you exhale releasing tension.
  https://www.healthline.com/health/breathing-exercise

3. Lion’s Breath

What it is

• Lion’s breath is an energizing yoga breathing practice.
  https://www.healthline.com/health/breathing-exercise

Benefits

• May relieve tension in the jaw and facial muscles.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit in a comfortable seated position.
  https://www.healthline.com/health/breathing-exercise

• Place your palms on your knees with fingers spread wide.
  https://www.healthline.com/health/breathing-exercise

• Inhale deeply through your nose.
  https://www.healthline.com/health/breathing-exercise

• Open your mouth wide and stick out your tongue toward your chin.
  https://www.healthline.com/health/breathing-exercise

• Exhale through your mouth while making a long “haaa” sound.
  https://www.healthline.com/health/breathing-exercise

4. Alternate Nostril Breathing

What it is

• Alternate nostril breathing is a breathing practice used for relaxation.
  https://www.healthline.com/health/breathing-exercise

Benefits

• May enhance cardiovascular function.
  https://www.healthline.com/health/breathing-exercise

• May lower heart rate.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit in a comfortable position.
  https://www.healthline.com/health/breathing-exercise

• Use your right thumb to close your right nostril.
  https://www.healthline.com/health/breathing-exercise

• Inhale through your left nostril, then close it with your fingers.
  https://www.healthline.com/health/breathing-exercise

• Exhale through your right nostril.
  https://www.healthline.com/health/breathing-exercise

• Inhale through the right nostril, then switch again and exhale through the left nostril.
  https://www.healthline.com/health/breathing-exercise

5. Equal Breathing

What it is

• Equal breathing focuses on making inhales and exhales the same length.
  https://www.healthline.com/health/breathing-exercise

Benefits

• May help bring balance and mental well-being.
  https://www.healthline.com/health/breathing-exercise

• May increase oxygen supply to the brain and lungs.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit in a comfortable position.
  https://www.healthline.com/health/breathing-exercise

• Breathe in and out through your nose.
  https://www.healthline.com/health/breathing-exercise

• Count each inhale and exhale so they are the same length, usually between 3 and 5 counts.
  https://www.healthline.com/health/breathing-exercise

6. Resonant (Coherent) Breathing

What it is

• Resonant breathing involves breathing at a rate of about 5 full breaths per minute.
  https://www.healthline.com/health/breathing-exercise

Benefits

• Maximizes heart rate variability (HRV).
  https://www.healthline.com/health/breathing-exercise

• May reduce stress.
  https://www.healthline.com/health/breathing-exercise

• May reduce symptoms of depression when combined with Iyengar yoga.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Inhale for a count of 5.
  https://www.healthline.com/health/breathing-exercise

• Exhale for a count of 5.
  https://www.healthline.com/health/breathing-exercise

• Continue this breathing pattern for several minutes.
  https://www.healthline.com/health/breathing-exercise

7. Sitali Breath

What it is

• Sitali breath is a yoga breathing technique used to relax the mind and lower body temperature.
  https://www.healthline.com/health/breathing-exercise

Benefits

• May help cool the body and relax the mind.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit in a comfortable position.
  https://www.healthline.com/health/breathing-exercise

• Stick out your tongue and curl the edges together (or purse your lips if you cannot curl your tongue).
  https://www.healthline.com/health/breathing-exercise

• Inhale through your mouth.
  https://www.healthline.com/health/breathing-exercise

• Exhale through your nose.
  https://www.healthline.com/health/breathing-exercise

8. Deep Breathing

What it is

• Deep breathing is a technique that helps prevent air from becoming trapped in the lungs.
  https://www.healthline.com/health/breathing-exercise

Benefits

• May relieve shortness of breath.
  https://www.healthline.com/health/breathing-exercise

• May help you feel more relaxed and centered.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit or stand comfortably.
  https://www.healthline.com/health/breathing-exercise

• Draw your elbows back slightly to expand your chest.
  https://www.healthline.com/health/breathing-exercise

• Take a deep inhale through your nose.
  https://www.healthline.com/health/breathing-exercise

• Hold your breath for a count of 5.
  https://www.healthline.com/health/breathing-exercise

• Exhale slowly through your nose.
  https://www.healthline.com/health/breathing-exercise

9. Humming Bee Breath (Bhramari)

What it is

• Humming bee breath is a yoga breathing practice that produces a humming sound during exhalation.
  https://www.healthline.com/health/breathing-exercise

Benefits

• May help create a sense of calm.
  https://www.healthline.com/health/breathing-exercise

• Some people use it to help reduce frustration, anxiety, and anger.
  https://www.healthline.com/health/breathing-exercise

• Research suggests it may lower heart rate, improve thinking clarity, and reduce irritability or stress.
  https://www.healthline.com/health/breathing-exercise

How to do it

• Sit in a comfortable position.
  https://www.healthline.com/health/breathing-exercise

• Close your eyes and relax your face.
  https://www.healthline.com/health/breathing-exercise

• Place your fingers on the cartilage that partially covers your ear canal.
  https://www.healthline.com/health/breathing-exercise

• Inhale deeply.
  https://www.healthline.com/health/breathing-exercise

• As you exhale, press your fingers gently and make a loud humming sound with your mouth closed.
  https://www.healthline.com/health/breathing-exercise

Importance of Breathing for Reducing Anxiety

• Controlled breathing techniques are widely used in mind–body interventions to reduce anxiety and stress.

• Research shows that breathing can influence the autonomic nervous system, emotional regulation, and physiological stress responses.

• Yogic breathing practices such as pranayama and Sudarshan Kriya Yoga (SKY) help regulate stress responses and promote a calm but alert mental state.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

Sudarshan Kriya Yoga (SKY) Breathing and Anxiety Reduction

• Sudarshan Kriya Yoga (SKY) is a structured yogic breathing program designed to regulate the autonomic nervous system and reduce stress-related mental and physical disorders.

• The practice uses a sequence of breathing techniques that influence brain function, hormonal responses, and emotional regulation.

• Research suggests SKY can help alleviate anxiety, depression, everyday stress, post-traumatic stress, and stress-related medical conditions by promoting a calm but alert mental state.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

1. Increases Parasympathetic Activity and Calmness

• SKY breathing techniques increase parasympathetic nervous system activity, which helps the body shift from a stress response to a relaxation response.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• Slow breathing techniques in SKY increase vagal tone and heart rate variability, both of which are associated with improved emotional regulation and reduced anxiety.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• Increased parasympathetic activity promotes calm alertness, allowing individuals to feel relaxed while maintaining focus and awareness.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

2. Regulates the Stress Response System

• SKY breathing techniques influence the body’s stress response systems, including the hypothalamic-pituitary-adrenal (HPA) axis.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• The practice helps calm the physiological stress response and reduces emotional reactivity.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• By regulating stress systems, SKY may help individuals cope more effectively with anxiety and stressful situations.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

3. Influences Brain Function and Emotional Processing

• SKY breathing techniques affect brain regions involved in emotion, attention, and stress regulation, including the limbic system and thalamus.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• These brain changes may reduce excessive activity in areas associated with worry, anticipation, and stress.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• The practice can activate brain pathways linked to positive emotions and emotional release.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

4. Strengthens and Stabilizes the Nervous System

• SKY breathing acts as a training exercise for the autonomic and endocrine systems, strengthening their ability to respond to stress.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• The breathing rhythms repeatedly stimulate and relax the nervous system, helping it become more flexible and stable over time.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• This training effect can improve emotional resilience and reduce anxiety symptoms in the long term.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

5. Activates Limbic and Reward Systems

• SKY practice stimulates the limbic system, hippocampus, hypothalamus, amygdala, and stria terminalis, improving emotional processing.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• Activation of forebrain reward systems can lead to emotional release, feelings of calmness, and enhanced social bonding.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• Increased release of prolactin and oxytocin during SKY further promotes relaxation and social connection.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

6. Balances Cortical and Autonomic Function

• SKY breathing helps synchronize cortical areas via thalamic nuclei and quiets regions involved in anticipation, planning, and worry.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• This balancing contributes to a calm but alert mental state and improved overall autonomic regulation.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

• Regular practice provides autonomic and endocrine “training,” enhancing the flexibility and resilience of the nervous system.

• Link: https://journals.sagepub.com/doi/epdf/10.1089/acm.2005.11.189

Yoga Classes

Free/Low-Cost Yoga

• Type: Social / Recreational

• Provider: Karma Teachers

• Description: Offers free and by-donation yoga classes in the Downtown Eastside and online.

• How to Join Online: Send an email to receive the link and access code for online sessions.

• How to Join In-Person: Send an email to join the WhatsApp group for outdoor classes updates. Classes are offered by donation.

• Contact: 604-428-9642 | info@karmateachers.org

• Website: https://www.karmateachers.org/

• Location: 45 West Hastings Street, Vancouver, British Columbia, V6B 1G4

• Cost: Fees may apply

Additional Free Yoga Resources

• Meetup: Free yoga classes in Vancouver

• Eventbrite: Free yoga classes in Canada