Breathe Easy This Christmas: A 60-Second Practice to Alleviate Anxiety and Find Calm

The holiday season often brings joy, but it can also stir up anxiety. The pressure to meet expectations, manage busy schedules, and navigate family dynamics can leave many feeling overwhelmed. I’ve found that a simple breathing practice can help me press pause and calm my mind, especially during this hectic time. Today, I want to share a 60-second breathwork technique that connects deeply with our nervous system to ease anxiety and bring a moment of peace.

How Breathing Affects Emotional Well-Being

Our breath is a powerful tool that links the body and mind. When anxiety strikes, our nervous system shifts into a state of alert, triggering rapid, shallow breathing. This response can increase feelings of panic and tension. By consciously controlling our breath, we can influence the nervous system to switch from a fight-or-flight mode to a state of calm and relaxation.

This connection is why breathwork is a cornerstone in yoga and mindfulness practices. It helps regulate the autonomic nervous system, reducing stress hormones and promoting a sense of safety. When you calm your mind through breath, you create space for emotional balance and clarity.

The 60-Second Breathing Technique

This practice is simple, quick, and effective. It fits easily into any part of your day, whether you’re at home, work, or even in the middle of a holiday gathering.

Here’s how to do it:

• Inhale gently through your nose for 4 seconds

Feel your lungs expand as you draw in fresh air, filling your belly and chest.

• Hold your breath for 2 seconds

Pause softly, allowing the oxygen to settle in your body.

• Exhale slowly through your mouth for 6 seconds

Release the breath fully, emptying your lungs and letting go of tension.

Repeat this cycle 5 times. The total practice takes about 60 seconds but can have a lasting calming effect.

Why This Breathing Pattern Works

The timing of the inhale, hold, and exhale is designed to engage the parasympathetic nervous system, which promotes relaxation. The longer exhale compared to the inhale signals your brain to slow down and reduce stress responses. Holding the breath briefly helps maintain focus and control, preventing shallow or erratic breathing.

This pattern is easy to remember and can be your go-to anxiety breathwork whenever you feel overwhelmed. It’s like giving your nervous system a gentle reset.

Personal Experience with This Practice

During last Christmas, I noticed my anxiety creeping in as I juggled family plans and work deadlines. I felt my chest tighten and my thoughts race. Instead of reaching for distractions, usually another mince pie for me, I paused and tried this breathing technique. After just a minute, I felt my heart rate slow and my mind clear. It was a small but powerful reminder that I could calm my mind anytime, anywhere. Your breath is so powerful.

Since then, I’ve made this 60-second breathwork a daily habit. It’s become a moment of self-care that grounds me, especially when the holiday season feels overwhelming.

How to Incorporate This Practice Into Your Daily Routine

• Morning start: Begin your day with this breathwork to set a calm tone.

• Midday reset: Use it during breaks to reduce stress and improve focus.

• Before sleep: Practice it to unwind and prepare your body for restful sleep.

• During anxiety: Whenever you notice anxiety rising, press pause and breathe.

  
  

Pair this technique with gentle yoga stretches, the type we begin with in our practice, or a quiet moment of reflection to deepen the sense of calm.

Benefits Beyond Anxiety Relief

Regular practice of this breathing technique can:

• Lower blood pressure

• Improve emotional regulation

• Enhance concentration

• Support better sleep quality

• Increase mindfulness and presence

  
  

These benefits contribute to overall emotional well-being, helping you navigate the holiday season with more ease and joy.

Encouragement to Try Breathwork This Season

Breathwork is a simple, accessible tool that complements any yoga routine and supports mental health. Even if you’re new to breathwork, this 60-second practice is a gentle introduction that can build confidence and awareness.

Remember, calming your mind through breath is not about perfection. It’s about kindness to yourself and creating moments of peace amid the holiday rush.

Don't forget you can book your breathing course too.