In honor of National Stress Awareness Month, I wanted to write about something quick and easy that anyone can do to help reduce stress levels. Below is a breathing exercise, initially published entitled ‘Meditation for a Calm Heart’ in Shakta Kaur Khalsa’s book: Kundalini Yoga, Unlock Your Inner Potential Through Live–Changing Exercise.

Sit in a comfortable cross-legged or lotus position on the floor. Use a cushion if needed. Place left hand over heart with fingers pointing to the right, as close to parallel as possible. Right hand is facing forward near shoulder as if taking an oath. Thumb and pointer finger are curled together as if saying “ok”. All other fingers point toward the sky. Eyes may be closed or focused straight forward.

Concentrate on your breath. Feel it consciously move you as you inhale slowly and deeply through your nose. At full capacity, retain the breath as long as possible. Exhale slowly and gradually. Exhale all the breath you have and hold your breath out for as long as possible. Continue this cycle for 3 minutes. Then, inhale and exhale strongly 3 times, relax.

“This exercise opens your awareness of the breath and conditions the lungs. The posture induces a feeling of calmness. On an emotional level, it clarifies your perception in relationship to yourself and others. It creates a still point for the prana [vital energy] at the heart center.”- Shakta Kaur Khalsa

You can do this exercise once a day. Once you feel comfortable with the pattern you can gradually work up to 11 minutes. The maximum time you should do this exercise is 31 minutes.