Pranayama Breathwork for Emotional Regulation

Pranayama (Breathwork) practice combined with Ayurvedic psychology is a powerful tool for emotional regulation, transforming negative emotional states into healing moments. This is healing without pushing away the pain. Regulate your mind, body, and emotions by stimulating your vagus nerve and connecting with your spiritual center, your soul.

Here is some Pranayama (Breathwork) Practice for Emotional Regulation:

Nightly Grounding-Breath Practice:

This practice is self-soothing after a stressful and emotionally upsetting day… a way to bring yourself into a peaceful state to rest.

• Begin with exhaling, empty yourself, with attention going to the crown…
• As you inhale, let your attention drop down to the root or sacrum…
• As you exhale, let your attention drop down to the feet…
• Repeat step 2 and 3 for a few minutes, relaxing and emptying your mind…
• When you feel empty and clear, ask “what part of me needs care and attention as this moment?”
• Continue breathing (step 2 and 3) Crown to the root and down to your feet as you notice what comes up…
• As you feel into the physical or emotional discomfort… let that part of you become soothed and relaxed with your breathing… Invite this part to “rest with me now.”

Alternate-Nostril Breathing:

This practice clears the mind and slows down a racing mind.

• One round of alternate nostril breathing consists of the following 6 steps
  • Use right thumb to plug right nostril.
  • With your mouth closed, inhale completely through the left nostril.
  • Pause briefly. Plug left nostril with ring finger of right hand,
  • Unplug right nostril and exhale completely through it.
  • Then, Inhale through the right nostril.
  • Pause briefly, plug your right nostril, unplug left nostril, then exhale completely.
    • Repeat for 12-24 times.

Antar-Kumbhaka — Internal breath holding:

This practice supports a deep state of calmness… relieves anxiety and supports emotional groundedness.

• Breathing crown to the root, root down to your feet…
• Inhale slow deep breath from crown to the root (sacrum or root chakra)…
• Hold your breath for 7-10 seconds, gathering your awarness at the root.
• Exhale down to your feet…
• Repeat… Practice for 5+mins morning and before bed.
• Practice as needed for 1-2mins whenever you feel the emotional or deep nervous system tension.

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