The quickest and simplest way to get started with Pranayama (breath work) is through practice, which I'll explain in this post.

Pranayama is the practice of using the breath to alter your physical and mental state — especially by extending the out-breath. This helps shift the body from a stress response to a relaxed state.

If you'd like to learn more about Pranayama or Breathwork, read this article:

The Science of Pranayama
A Public Access Article: Learn the science of how Pranayama works with stress and relaxation.
The Meditation CourseRobertMitchell

I call this particular technique simply Pranayama.

It's based on something we already do naturally: sighing. A sigh is the body's way of releasing tension. We sigh all the time. We just aren't normally aware of it. In this practice, we extend our breath consciously for a short period of time.

It is most useful to do this by breathing from the nostrils.

Here's how to do it:
1. Bring your attention to the belly, just below where the ribs meet the abdomen.
• If you can't feel movement there, place a few fingers or the palm of your hand on that spot.
2. Simply make our out-breath quietly audible.
• If you're alone, you can sigh out loud.
• If you're around others, you can make this sound inaudible to anyone else.

Repeat for two minutes.

It's as simple as that.

The Pranayama will shift the body toward relaxation. About half of practitioners notice a change. If you're not sure it's making a difference, try checking your heart rate before and after.

This practice improves focus and reduces stress. It's a super-practical tool you can use anytime, anywhere. Once you practice it enough, your body joins in. I find myself extending my breath all the time. It has become part of me. (A good habit for a change!)

Let me know if you use this or whether it works for you in the comments below.