Breathe Easy: Advanced Breath Holding Technique to Reduce Anxiety

You have the power to dramatically shift your anxiety with this fast and effective breathing technique. After two breath suspensions with the breath held in, you’ll do one with the breath held OUT. That is the part that really has the biggest impact.

Breath suspension (holding the breath, also known as kumbhaka) can change your body chemistry, but it has to be done right. It’s very important to stay calm and relaxed as you do so. If you aren't able to hold your breath for the full minute, go at your own pace and work your way up to it.

Our bodies change from day to day, and hour to hour. Full disclosure: it was not my best day during filming, and I only made it to 49 seconds holding the breath out on this video. I edited in an additional 11 seconds worth of footage so as not to cheat you of the full experience if that is what you are ready for.

*This video contains specialized breathing techniques. If you are new to pranayama, take it slow and at your own pace. If you get dizzy or light-headed, switch to slow deep breaths. If you aren’t able to hold your breath for as long as the video prescribes, don’t force it. Listen to your body and trust that you know what is right for you. Dizziness doesn’t equal enlightenment! Practice responsibly.

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This video is an advanced breath holding technique. If you are new to the practice, check out the beginner’s version below with 15-second breath holds. There is also an intermediate version featuring 30-second breath holds.

Beginner Breath Holds

Features 15-Second Breath Holds

Intermediate Breath Holds

Features 30-Second Breath Holds