Almost everyone I talk to is facing what seems to be unprecedented levels of stress, whether it pertains to a career, a wavering relationship or even beliefs and ideals that once appeared unvarnished. It’s frightful when what we know begins to crumble because we cannot know what will happen in place of the familiar; nor should we know. With the jarring uncertainty we face in today’s world, no matter where you are or who you are, empower yourself with the only thing that we can control: our reaction. It’s difficult to control your immediate reactions when you constantly gauge them by how the world affects you.

One of the most invaluable benefits of being a yogi is learning how to use your breath to calm the mind. It can be done anytime and anywhere. You don’t need to go off to some ashram in India and sit under a tree for five hours to become enlightened. Becoming aware of your breathing and doing some basic pranayama (breath retention) exercises while sitting in Los Angeles traffic can have profound effects on your nervous system and your mood by the time you arrive at your destination (whenever you get off that damn 405!)

Related Post: Breathe Yourself Into Peace

1. 1.) Counting your breath. Inhale 1, Exhale 2… Exhale 10. Start over when you reach 10. If your mind wanders, start over without cursing yourself or anyone else.

1. 2.) Mantra. Assign a mantra or positive affirmation to each cycle of breath. 1 cycle=1 inhale and 1 exhale. For example the mystical symbol “OM,” or “May I be well.”

1. 3.) Location. Notice where you feel the breath as it moves in and out of your body. Where can you use more breath? Do the back lungs fill up as easily as the front? Do both nostrils admit and expel the breath equally or is one more restricted than the other?

1. 4.) Pranayama/Retention of the breath. Try inhaling until you are halfway full and pause. Complete your inhale until the lungs are full and pause. Exhale completely and pause. Take a recovery breath or two in between sets. Do 10 sets.

1. 5.) Link movement with breath. It’s as simple as lifting your arm upon inhalation and lowering your arm on upon exhalation. Any movement works as long as you remember to assign either an inhalation or an exhalation to each movement.

1. 6.) Taste of your breath. Become aware of the taste and the sensation of the breath in your mouth or your nose. Is it sweet, dry, bitter?

1. 7.) Temperature. Is the breath cool on the inhalation and slightly warmer on exhalation? How slight is the temperature difference on the way in than on the way out? Play with altering the temperature of your breath by breathing with the nose only, then the mouth only, and then try alternating.

1. 8.) Quality of breath. Notice if your breath is short and choppy or if it’s smooth and complete. Short and jagged breath is a symptom of an agitated mind.

1. 9.) Duration of breath. How long are your inhales compared to the exhales? Can you smooth out both parts of the breath so they are equal in length? Try inhaling for four counts and then exhale for four counts.