The holiday season is often described as “the most wonderful time of the year,” yet for many, it can also be the most stressful. From endless to-do lists and social obligations to financial pressures and the overwhelming hustle and bustle, finding moments of calm can feel impossible. But what if the key to navigating this chaos lies within you—quite literally, in your breath?
Breathwork, the intentional practice of controlling your breath to influence your mental and physical state, is a powerful tool for stress relief and relaxation. Whether you’re a seasoned wellness enthusiast or new to mindful practices, learning simple breathwork techniques can transform your holiday experience. Let’s explore how.
Why Breathwork Matters During Stressful Times
Stress triggers the body’s fight-or-flight response, leading to shallow, rapid breathing that keeps us in a heightened state of tension. Breathwork helps counteract this by activating the parasympathetic nervous system—your body’s natural “rest and digest” mode. This brings your heart rate down, reduces stress hormones, and helps you feel grounded amidst the chaos.
Studies have shown that mindful breathing can lower cortisol levels, improve focus, and even enhance immunity—all things we need during the holiday rush.
Simple Breathwork Techniques for Instant Calm
Here are three powerful breathwork practices you can use to stay calm and relaxed:
1. Box Breathing
This technique is simple yet incredibly effective for calming the nervous system.
How to Practice:
- Inhale through your nose for a count of 4.
- Hold your breath for 4 counts.
- Exhale slowly through your mouth for 4 counts.
- Hold your breath again for 4 counts. Repeat this cycle for 1–3 minutes whenever you feel overwhelmed.
Real-Life Example: One of my clients, Sarah, uses box breathing to prepare for family gatherings. She shared that this practice helps her feel centered, even during challenging conversations.
2. Diaphragmatic Breathing
Also known as belly breathing, this technique encourages deep, restorative breaths.
How to Practice:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, allowing your belly to rise as your lungs fill.
- Exhale slowly also through your nose, feeling your belly fall. Aim for 5–10 minutes of diaphragmatic breathing daily to promote relaxation.
Real-Life Example: Mark, a busy professional and father of three, found this practice invaluable for winding down after hectic holiday shopping trips. He noticed better sleep and a calmer demeanour after just a week of consistent practice.
3. Alternate Nostril Breathing (Nadi Shodhana)
This ancient yogic practice balances the left and right hemispheres of the brain, promoting mental clarity and emotional balance.
How to Practice:
- Sit comfortably and use your thumb to close your right nostril.
- Inhale deeply through your left nostril.
- Close your left nostril with your ring finger and release your thumb to exhale through the right nostril.
- Inhale through the right nostril, then close it and exhale through the left nostril. Repeat for 1–3 minutes.
The Long-Term Benefits of Breathwork
Beyond immediate stress relief, regular breathwork can help you build resilience, enhance your overall well-being, and make the holiday season more enjoyable. Over time, these practices can improve emotional regulation, boost energy levels, and foster a deeper connection with yourself.
Take a Moment for Yourself
This holiday season, remember: you don’t have to do it all. Even a few minutes of mindful breathing can shift your perspective and bring calm to your day. Start with one of the techniques above and notice how it changes the way you experience the holidays.
If you’re ready to dive deeper into the power of breathwork, I invite you to explore my online 1-1 breathwork coaching. It’s designed to help you rediscover your natural breath and find balance in any season. www.existinghuman.com/fix-your-breathing
Great post – I’ll be doing a lot of mindful breathing to get through this festive season! Linda 🙂