Breathe In Calm, Breathe Out Fear
Next time you’re overwhelmed, nervous, or afraid, try mindful breathing and meditation.
Become a member to unlock this story and receive other great perks.
Already have an Outside Account? Sign in
All-Access
Intro Offer
$3.99 / month*
- A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
- Member-only content on all publications in the Outside network like Vegetarian Times, Clean Eating, Yoga Journal, Outside and more
- Outside Learn, our new online education hub loaded with more than 2,000 videos across 450 lessons
- Exclusive yoga sequences from top teachers
- More than 100 diet-specific meal plans
- Outside Watch Shows, Films, and documentaries
- Annual subscription to Outside magazine
Digital + Print
Intro Offer
$2.99 / month*
- Annual subscription to Yoga Journal magazine
- Access to all member-exclusive content on YogaJournal.com
- Ad-free access to YogaJournal.com
*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details
Mindfulness and pranayama are powerful practices that can quiet the mind, awaken energy, and help you through stressful situations. This was demonstrated by researchers at Sapienza University of Rome, who had hospital health care workers use such practices for four weeks during the pandemic.
After participants did a body scan followed by a mindful breathing technique and then a walking meditation, they reported feeling 20 percent less anxious, nervous, and apprehensive.
Next time you’re overwhelmed, nervous, or afraid, try mindful breathing and meditation. The following technique, known as the Miracle Breath, creates awareness and balances emotions.
- Sit in Sukhasana (Easy Pose) with your hands resting on your knees and your palms facing upward.
- Close your eyes. Roll them up and inward, as if you’re looking at your third eye—the point between your eyebrows. Maintain your focus at your brow point.
- Then, pucker your lips, leaving them slightly open.
- Inhale through your mouth for a count of 4, making a soft sound like sucking air through a straw. Then press the tip of your tongue into your upper palate. Hold for 4 seconds, then exhale completely through your nose.
- Continue breathing for 1–3 minutes.
This story is part of Yoga Journal’s Special Report: How Yoga Can Improve Your Mental Health
Read more:
