Feeling stressed and out of focus? Yoga expert shares 3 breathing exercises to calm your mind

Also read: Is stress affecting liver health? Yoga Expert Shares 4 Breathing Techniques to Promote Natural Detox

A February 2024 study showed that chronic stress massively affects the immune system, altering cognitive functions. The life-threatening impact of stress was pointed out in a previous HT Lifestyle interview with a cardiologist in January 2025, highlighting that acute stress is a direct trigger for heart attacks.

Stress regulation cannot be compromised to maintain both physical and mental well-being. Incorporating simple stress-relieving techniques into daily routine can help reduce the disturbed mental and physical states that arise.

Dr. Yogarishi Vishwaketu (PhD), a global yoga teacher with 45 years of experience in yoga practice and teaching and Founder of Akhand Yoga Institute, shares with HT Lifestyle about breathing techniques and how they play a role in reducing stress levels.

“Your breath can heal and improve your entire system,” he said. The yoga expert described yogic breathing techniques as a ‘game-changer’ and suggested that the benefits extend to different areas of life and professions. “In high-performance areas, whether on the playing field or in the boardroom, breathing can be the ultimate game-changer.”

Dr. Yogarishi Vishwaketu shared with us 3 breathing exercises, listing their health importance and how one can do them at home:

1. Prolonged exhale-to-inhale ratio

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• Breathing in a 4-count, 6-count inhale-exhale ratio activates the parasympathetic nervous system, reducing resting heart rate and grounding energy.
• This rhythm gives mental peace, helping in high-pressure, deadline-driven environments.

How to try at home:

• Sit comfortably with eyes softened, looking at one point.
• Inhale for a continuous count of 2-3-4, then exhale for a continuous count of 2-3-4-5-6. Repeat 4-5 times.
• Afterwards, exhale slowly with your mouth open, releasing any tension and allowing the body to calm down.

2. Kapalbhati kriya

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• This dynamic, exhalation-focused practice clears away mental “noise” and enhances concentration.

How to try at home:

• Sit straight with your palms resting on your stomach, thumbs pointing upward. As you exhale, use your hand to help pull the abdomen in.
• Focus primarily on exhalation; Breathing will happen naturally.
• Start slowly, then lengthen and deepen your breathing as you gradually increase relaxation.

3. Activate Anulom-Vilom

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• The fast-paced alternating nasal sequence balances the brain hemispheres while grounding, energizing, and sharpening clarity.
• For those who are experiencing anxiety or nervousness, slowing down Anulom-Viloma can restore calm and a deeper state.

How to try at home:

• Bring your right hand near your nose. Close the left nostril and exhale through the right side, then close the right nostril by rotating the fingers and exhale through the left side.
• Slowly inhale into your stomach through one nostril and exhale through the other, keeping the breathing calm and smooth.
• Practice at least 11 chakras to feel purified and centered.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.