Breathing Techniques & Stress Management

Sit cross-legged, use gyan mudra, straighten your spine, relax your shoulders, inhale and exhale five times to calm the mind, then join your palms and chant om.

Develop stress management by practicing cooling breath with sheath mudra, tongue position, hold 12345, and slow nasal exhalations, finishing with three deep breaths.

Technique 2 guides a mudra-based breath sequence with tongue to the upper palate, a chin lock, inhaling through the teeth gap, and exhaling through the nostrils.

Practice alternate nostril breathing (Anulom Vilom) with an erect spine, using Guyon mudra; close right nostril, inhale from left, close left, exhale through right, switch sides, and repeat.

Practice alternate nostril breathing with left gyan mudra and right Vishnu mudra, inhale through the left, exhale through the right, then switch, using counts 1-2-3-4 and 2-3-4-5 to manage stress.

Practice sectional breathing and yoga nidra to release stress through abdominal, thoracic, and clavicular breathing, followed by a crown-to-toe focus on relaxing all body parts for deep relaxation.

Cross your legs, bring palms together at the chest, and chant 'ah,' then transition into Meghan mudra with fingers of both hands resting on your knees.

Perform a recitation that starts with a prayer pose, rub your palms to generate heat, place warmth on the eyes, face, head, neck, shoulders, arms, chest, stomach, and back, namaste.