5 Breathing Exercises to Reduce Overwhelm
5 Breathing Exercises to Reduce Overwhelm (For Calming the Movement-Lover’s Mind)
At The Yoga Dance Co., we know that movement is medicine—but so is stillness. Taking a few intentional breaths can be one of the most powerful ways to reconnect with your body, calm your nervous system, and recenter your spirit.
Whether you’re coming down from the high of an aerial class or arriving frazzled and scattered, these five breathing techniques are designed to reduce overwhelm, restore balance, and infuse your breath work with intention and self-love. Bonus: each one includes a mantra to ground and guide you.
1. Wave Breath (Oceanic Breath with Mindful Body Awareness)
What it is:
Inspired by Ujjayi pranayama, this calming technique mimics the gentle rhythm of ocean waves. We add a somatic element by letting the breath flow in sync with gentle swaying—perfect for yogis, dancers, or aerialists used to moving with intention.
How to do it:
1. Sit or stand tall with your spine aligned, the crown of your head reaching toward the sky.
2. Inhale deeply through your nose while slightly constricting the back of your throat, creating a soft ocean-like sound.
3. Exhale the same way, letting the breath be audible and smooth.
4. Allow your torso to sway slightly with the breath—like a palm tree in the wind.
5. Repeat for 2–3 minutes.
Mantra to pair:
“I move like water. I breathe with ease.”
Why it works:
The sound of your breath creates a self-soothing rhythm, while the gentle motion helps dissipate tension stored in the body.
Use it:
Before or after class, or anytime you feel “stuck” emotionally or creatively.
2. Breath of Joy
What it is:
This energizing breath sequence includes coordinated arm movements and three sharp inhales followed by a powerful exhale. It’s a whole-body reboot for when you feel drained or foggy.
How to do it:
1. Stand with feet hip-width apart.
2. Inhale in three short, sharp breaths through your nose:
• Arms forward (1st inhale)
• Arms out to the sides (2nd inhale)
• Arms overhead (3rd inhale)
3. Exhale forcefully through the mouth while bending your knees and folding forward with a “HA” sound.
4. Repeat for 5–10 rounds, then stand still and observe.
Mantra to pair:
“I invite light. I release what weighs me down.”
Why it works:
It floods the body with oxygen and clears emotional heaviness—great after a rough day or when you need to shake off funk fast.
Use it:
As a pre-class warm-up, or midday energy boost.
3. 4-7-8 Breath with Heart Hold
What it is:
This soothing breath pattern is paired with a physical gesture—a gentle hand over your heart—to anchor you in your body and regulate your nervous system.
How to do it:
1. Place one hand over your heart and one on your belly.
2. Inhale through your nose for 4 counts.
3. Hold the breath for 7 counts.
4. Exhale through your mouth for 8 counts.
5. Repeat 4–6 times.
Mantra to pair:
“I am safe. I am enough. I am here.”
Why it works:
Long exhales trigger your body’s calming response, and the physical touch stimulates oxytocin—a calming, connecting hormone.
Use it:
Anytime anxiety creeps in, especially before performances or transitions.
4. Humming Bee Breath (Bhramari)
What it is:
A unique, vibrational breath that calms the mind and nervous system. The gentle hum stimulates the vagus nerve and brings you into a meditative state.
How to do it:
1. Sit comfortably and close your eyes.
2. Inhale through your nose.
3. On the exhale, hum softly—like a bee—keeping lips closed and feeling the vibration in your face and chest.
4. Let the sound last the entire exhale.
5. Repeat 5–10 rounds.
Mantra to pair (internally whispered):
“I vibrate with peace. I radiate calm.”
Why it works:
Sound vibrations calm the mind, regulate breath, and promote inner stillness. It’s also a beautiful transition into meditation.
Use it:
When your mind is racing or after overstimulation (scrolling, loud spaces, tough conversations).
5. Inner Compass Breath (Intuitive Breath + Visualization)
What it is:
This one invites you to trust your body and let your breath guide you intuitively. There’s no strict count—just presence, awareness, and visualization.
How to do it:
1. Close your eyes and bring attention to your natural breath.
2. Place one hand on your lower belly and one on your heart.
3. Begin to deepen your inhale and extend your exhale.
4. Visualize a soft light expanding in your chest as you breathe in, and radiating outward as you breathe out.
5. Continue for 3–5 minutes, trusting your rhythm.
Mantra to pair:
“My breath is my compass. My body knows the way.”
Why it works:
This breath taps into your inner wisdom and promotes a deeper mind-body connection—perfect for dancers and yogis seeking alignment.
Use it:
Before journaling, after a creative block, or when reconnecting to your “why.”
Final Flow: Let Breath Be Your First Dance
At The Yoga Dance Co., we often think of movement as an expression of soul. But even before the first step, there is breath—the silent rhythm that carries us through every pose, every inversion, every leap.
So the next time overwhelm starts to creep in, come back to your breath. Not as an afterthought, but as your first dance partner.
Let each inhale be a reset. Let each exhale be a soft surrender. And in that space between, remember: you are grounded, you are held, and you are never far from peace.
Want to bring breath into your movement practice more intentionally?
Join us in class at The Yoga Dance Co., where every session blends breath, movement, and self-expression. Your mat, your hammock, and your breath are waiting.
🌊 Kids’ Corner: Ride the Wave! 🌊
A Breathing Break Just for You
Hey kiddos! Want to feel calm like the ocean on a quiet day? Let’s try a fun breathing game called “Ride the Wave”—just like surfers do!
Here’s how it works:
1. Sit criss-cross applesauce or lie on your back like you’re floating on a surfboard.
2. Place your hands on your belly—this is your “surfboard.”
3. Breathe in slowly through your nose for 3 seconds — imagine a big wave rising up 🌊
(Count: 1…2…3…)
4. Breathe out slowly through your mouth for 3 seconds — imagine the wave gently rolling back down 🌊
(Count: 1…2…3…)
5. Do this 3–5 times and see if your body feels more relaxed, like it’s rocking on the water.
You just rode the wave with your breath! 🏄♂️💨
Whenever you feel wiggly, grumpy, or just need a break—remember your wave breath. You’ve got this!
