The Power of Pranayama: How Breath Can Quiet the Storm Within

Feathered friend,
not a fair-weather friend.
The rain does not 
bother him.

Whether he’s wet or dry,
alone or with friends—
none of that matters
as to how he sings.

~Lisa Poff

One of the reasons why it feels so good to sing is because it’s a type of unintended breathwork—often a deep inhale and an extended exhale.  However, constant singing isn’t practical, but you can breathe anywhere.  I started practicing yoga in my early 20’s.  I recall thinking it was just a way to stretch and maybe get stronger.  I didn’t know that yoga is not only a physical practice but also a mental and spiritual practice.  The first time a yoga teacher introduced controlled breathwork, otherwise known as pranayama, it felt weird.  I wanted to quickly move onto the “exercise” part. 

Because it was a class and everyone else was doing it, I decided to give it a try.  I inhaled timidly, held it, and then released it all. To my surprise, even if for a fleeting moment, I felt calmer.  I’ve since discovered is its immense power to heal and ground us during life’s most chaotic moments.

What Is Pranayama?

If you've never heard the word before, it can sound a little... esoteric. But pranayama is profoundly simple. Derived from the Sanskrit words ‘prana’ (meaning life force or vital energy) and ‘ayama’ (meaning to extend or control), pranayama is the practice of consciously regulating the breath. It’s a cornerstone in yoga but stands alone as a powerful tool for mindfulness, growth, and healing.

The essence of pranayama lies in the belief that by regulating our breath, we can not only calm the mind but influence our emotional and physical states. In a world filled with stressors that leave us tense and overloaded, it’s a practice that feels more relevant than ever.

How Does Stress Affect Us?

We’ve all been there. Heart racing, chest tightening, thoughts spiraling like a runaway train. Stress has a way of hijacking our bodies and minds, convincing us that we’re in constant danger, even when we’re not. Biologically, it’s our fight-or-flight response—a survival mechanism triggered by perceived threats.

But modern life isn’t kind to this ancient response. Unlike our ancestors fleeing predators, our threats today look like unpaid bills, endless emails, or that argument with a loved one we can’t seem to resolve. And while our bodies are equipped to handle short bursts of stress, chronic stress keeps the system on high alert, wreaking havoc on everything from digestion to sleep to emotional health.

That tightening in your chest? The racing pulse? Sweaty palms? It’s not all in your head. The good (and surprising) news? Your breath is one of the most effective ways to turn off the alarm bells.

The Science Behind Breath and Stress Reduction

Imagine this for a moment. Your chest feels tight, and your breath has shortened into shallow bursts. Psychologists have pointed out how shallow breathing—a hallmark of stress—triggers your sympathetic nervous system (your fight-or-flight system). It keeps you hyper-alert, tense, and reactive.

Enter the magic of pranayama. When you slow your breath and deepen each inhale and exhale, your body takes it as a signal to start calming down. Specifically, pranayama activates your parasympathetic nervous system—the “rest and digest” state. It’s like flipping the switch from chaos to calm. Heart rate slows. Cortisol (your stress hormone) decreases. The foggy overwhelm in your mind begins to clear. 

Studies reinforce this. Research has shown that controlled breathing lowers blood pressure, eases anxiety, and can even help manage chronic pain. It’s not magic—it's biology. But isn’t there something magical about how something as simple as breathing can change how we feel?

How to Practice Pranayama in Everyday Life

You don’t need incense, mediation cushions, or a yoga mat to practice pranayama. All you need is you—and a willingness to pause for just a few minutes. Below are some simple yet profound techniques you can try.

1. Nadi Shodhana (Alternate Nostril Breathing)

This technique feels like washing away mental clutter.

• Find a comfortable seat.

• Close your right nostril with your thumb, and inhale deeply through your left nostril.

• Close the left nostril with your ring finger, release your thumb, and exhale through your right nostril.

• Repeat, switching nostrils, for 3-5 minutes.

Use this when your thoughts are racing, and you feel scattered—like before an important meeting or after an argument. 

2. Box Breathing

Commonly used by Navy SEALs, this technique brings instant calm under pressure.

• Inhale for a count of four.

• Hold the breath for a count of four.

• Exhale for a count of four.

• Hold the empty breath for a count of four.

• Repeat for several rounds.

Think of box breathing as a mental reset button you can press anytime—before answering a stressful email, during a traffic jam, or lying awake at 2 a.m.

3. Bhramari (Bee Breath)

This method is so simple but so delightfully grounding.

• Sit in a quiet space with your eyes closed.

• Gently press your thumbs on the cartilage of your ears, palms facing your face.

• Take a deep inhale. On the exhale, hum gently, like a bee, feeling the vibration.

• Repeat for 3-5 rounds.

Turn to this when anxiety feels overwhelming. The humming vibration soothes your nervous system and centers your mind.

Pranayama as Part of Mental Health Care

As someone navigating your mental health—whether with the help of a therapist, a supportive community, or on your own—it’s worth adding pranayama to your emotional toolkit. Why? Because while it’s not a cure-all, it is accessible, free, and incredibly effective.

For many of my clients, breathwork has become a bridge—connecting moments of overwhelm to moments of clarity. When paired with psychotherapy, it creates a powerful synergy. Imagine talking through your stress with a therapist, unpacking the “why” of it all, and then having a tool like pranayama to calm your body in real-time. 

It’s the kind of self-compassion that grows resilience. 

What If It Feels Unnatural at First?

I won’t lie. Breathing deliberately can feel strange when you start. Paying attention to something as automatic as breath can feel unnatural, or even frustrating. But stick with it. Like building a physical muscle, the more you practice, the more effortless and grounding it becomes.

When I think back to that first shaky inhale, I’m struck by how much power I held inside me, even though I had no idea at the time. That’s what I want for you—to realize how much freedom you can unlock with each deliberate, mindful breath.

Your Next Breath Could Change Everything

Stress is an inevitable guest—but it doesn’t have to overstay its welcome. By reclaiming the power of your breath, you can quiet the storm within, one inhale, one exhale at a time.

If you’re curious about exploring pranayama further and how it might fit into your mental health care, consider reaching out for a session. Together, we can find practices that fit seamlessly into your life. 

Until then, I’d invite you to try Box Breathing tonight before bed. See how it feels. Observe what shifts. And know that every breath is a small act of self-care.