Breathe Your Stress Away: Pranayama Practices for a Calm Holiday Season

The holidays are here, and while I love the joy, connection, and festivity, I know how easily the season can tip into overwhelm. Between endless to-do lists, gatherings, and indulgent meals, it’s easy to feel unbalanced—or even a little frazzled.

That’s why I turn to pranayama, the ancient practice of breath control, to help me stay grounded and calm. It’s a simple yet powerful tool that I want to share with you. These techniques can help you pause, reset, and breathe your way to a sense of ease, even during the busiest days. 🌿

Why Pranayama is Perfect for Holiday Stress

🌬️ Quick and Effective:  Breathing techniques work almost instantly to calm your mind.

💡 Accessible:  You don’t need any equipment—just a few moments of your time.

🌟 Holistic Benefits:  Pranayama not only soothes your mind but also supports digestion, energy, and mindfulness, making it ideal for the holiday season.

Three Simple Pranayama Techniques for Stress Relief

Nadi Shodhana (Alternate Nostril Breathing): This balancing breath promotes focus and calm.

• Sit comfortably with your back straight.

• Use your thumb to gently close your right nostril, inhaling deeply through the left nostril.

• Close your left nostril with your ring finger and exhale through your right nostril.

• Repeat for 5-10 cycles, focusing on smooth, steady breathing.

  
  

  🕊️ Try it: When your relatives start debating politics over dinner, and you need to focus on staying zen.

  
  

Sheetali (Cooling Breath): A cooling practice that soothes irritability and helps you relax. ❄️

• Sit comfortably and roll your tongue into a tube (if you can!) or purse your lips by shaping them as if you were about to whistle.

• Inhale deeply through your tongue or lips, feeling the cooling sensation.

• Close your mouth and exhale slowly through your nose.

• Repeat 8-10 times.

  
  

  🕊️ Try it: When you’ve been snowed in with a houseful of guests who decided to extend their stay—and your patience is melting faster than the snow.

  
  

Bhramari (Bee Breathing): This calming breath eases anxiety and supports better sleep. 🐝

• Sit comfortably with your eyes closed.

• Place your index fingers gently on the cartilage of your ears ( (you can lightly press to block outside noise).

• Inhale deeply and exhale while humming softly, like a bee.  Focus on the vibration in your head, chest, and throat.

• Repeat 5-7 times, focusing on the soothing vibrations.

  
  

  🕊️ Try it: When your to-do list is buzzing louder than your phone notifications, and you just need a break.

  
  

Take a few moments each day to breathe deeply, sip something warm, and reconnect with yourself. These simple practices can help you navigate the holiday season with more ease and joy.

When the holidays wind down, do you ever feel like you’re left juggling fatigue, digestion struggles, or just the need to reset after all the indulgence? This January, I’m offering a 21-day Ayurvedic Challenge designed to help you step into the new year feeling lighter, more energized, and grounded. Through nourishing meals, mindful habits, and personalized Ayurvedic tips, you’ll discover how simple changes can make a big difference.

I’ll be sharing more about it on the blog as well as on Facebook and Instagram. It’s a wonderful way to reset and step into 2025 feeling balanced and refreshed. Take good care!