Breathe Easy: Breath Holding Technique to Reduce Anxiety in Under 5 Minutes - Beginner's

Feeling anxious? Uncertain? Lonely? You have the power to dramatically shift your anxiety with this fast and effective breathing technique. Learn how to take your anxiety level from an 8 to a 3 in under 5 minutes.

This video is a beginner’s introduction to breath retention (holding the breath), with 15 second holds. For an intermediate version with 30 second breath holds, watch “Breathe Easy: Breath Holding Technique to Reduce Anxiety - Intermediate Version.”

The most effective part of this exercise is the last part. 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. I can get into the science of it on another video, but make sure you watch until the end!

Yogis have known from millennia that 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.

*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.