Just Breathe... A Yoga Intro

Back in 2023, I nearly died. It was a Thursday evening, and I was struggling to breathe. As my Dad carried me to the car, I said in my muffled voice: “Dad, I can’t breathe. Am I going to die?” I vividly recall what he said: “Just breathe, baby. Slow and steady. You are a fighter and you will get through this. We got you.” In the days that followed in the ER at Seattle Children’s Hospital, I learned more about asthma, what triggered the attack I had suffered, the root causes of it, and how to treat it. Shortly thereafter, I began my yoga journey.

For nearly three years now, I have practiced yoga every day, slowly expanding and growing my practice, with the help and support of many wonderful teachers. Whether you suffer from asthma, anxiety, stress, pressure, or a number of other things, yoga can help. Today I’m going to share a simple breathing routine any of you can try that can help you get ready for your day, calm your mind, relax your body, and dramatically improve your lung function! Let’s get to it!

Sarang’s 10 Minute Daily Yoga Breathing Routine for Focus and Calm

Whether you’re preparing for a big match or show, or studying or trying to stay centered, or just waking up for a normal day ahead, this 10-minute yoga routine I often use can reset your mind and body and center you in incredible ways. It combines four powerful pranayama (breath control) techniques to improve focus and reduce stress.

Pre-Routine: Settle In

Sit comfortably in a cross-legged position or on a chair with your spine upright. Rest your hands on your knees normally or using Om Mudra (Form the Om Mudra by touching the tip of your second finger to the tip of your thumbs on both hands, with the other fingers still extended.) Let your body relax and your mind slow down. If you like, play some calming music or Tibetan Singing Bowls (nice vibration sound) if that helps. Whatever makes you comfortable.

3 Minutes: Nadi Shodhana (Alternate Nostril Breathing)

This exercise balances the left and right hemispheres of the brain and is one of the most excellent strategies for mental clarity.

First, use your right thumb to close your right nostril.

Second, inhale slowly through the left nostril.

Close the left nostril with your right index or ring finger.

Hold that for a few seconds, then…

Third, release the right nostril and exhale through it.

Inhale through the right, switch and exhale through the left.

Continue this alternating pattern for 3 minutes. You can go in for 4 counts, hold for 4 counts, and out for 4 counts. If you are up for the challenge, though, you could try a 1-4-2 ratio, which is what I usually do. I was taught by my first yoga teacher to do this and since, I have been doing it in a 3-12-6 ratio. In for 3, hold for 12, out for 6.

Keep your breaths smooth and even.

3 Minutes: Ujjayi Breathing (Breath of victory)

Ujjayi breathing helps focus the mind.  

Inhale deeply through your nose while slightly closing the back of your throat.

Exhale through your nose with the same gentle throat closing, creating a soft ocean-like sound.

Keep it steady and controlled and try to do 4 counts in and 4 counts out.

3 Minutes: Box Breathing (4-4-4-4)

This technique is powerful for calming nerves and improving concentration.

Inhale for 4 counts

Hold for 4

Exhale for 4

Hold for 4

Repeat this cycle for 3 minutes.

1 Minute: AUM Chanting

The final minute helps release lingering tension and leaves you in a calm, focused state at the end of your practice.

Inhale, then chant A-U-M slowly, feeling the vibration through your body.

AUM chanting is the practice of vocalizing the sacred syllable A-U-M (often written and referred to as Om) as a meditative breath and sound exercise.

If you only have a few minutes and want to keep it super simple, just do box breathing and even that will help a lot! Give this a try and let me know in the comments if you have any questions or email me at prodigystrats@gmail.com.  I will try to share further yoga tips and exercises that have helped me in future articles on this blog so stay tuned!

Photo Credit: Vivaan, Cartoon via ChatGPT

Namaste. 🙏🏽

That’s all for today! See y’all next time! Sarang out.