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Let’s face it—most of us could use less stress and much more ease in our lives. In today’s fast-paced world, we’re constantly sprinting from one decision to the next. This rush, even when it’s not life-threatening, is often perceived as such by our nervous systems. When you are in “go go go” mode all the time, your nervous system is trying to protect you, keeping you alert and ready to act. But here’s the catch: it’s hard to relax when your body is constantly in overdrive.
The Mind-Nervous System Connection
Breathwork is gaining momentum as more people discover its profound connection to the nervous system. While the nervous system works to protect you, it doesn’t always know when to relax. Sometimes, it needs a gentle nudge—a tool you can access anytime, anywhere.
Savitri Pranayama is a great way to recalibrate your system. It is an easy-to-follow breathing technique that grounds the mind and calms the nervous system. For us, it’s been transformative, helping us stay calm yet focused and connected. It cuts through the mental noise and allows us to trust our gut, listen to our hearts, and find clarity when the mind is spinning too much. The best part? You can do it anytime—morning, night, or in between. It’s a simple yet powerful practice that meets you where you are.
Warm-Up: Start with a few rounds of Mukha Bhastrika: Sit straight, inhale deeply through your nose, then forcefully exhale 2–3 times through your mouth. This clears the lungs and prepares your body for deeper breathing practices.
Find a comfortable Position: Sit cross-legged or kneel down, sit on a chair or the edge of your bed - keep your spine straight.
Inhale 8 counts:
Begin at the navel, gently letting the belly move forward, expanding outward.
Gradually guide the breath upward, allowing the ribcage to expand to the sides and the lungs to fill.
Finish the inhalation by expanding the chest, lifting it gently as the breath reaches its peak.
Hold the breath in for 4 counts
Exhale 8 counts:
Start again at the navel, drawing it softly back toward the spine.
Slowly lower the ribs, gently contracting them inward.
Finally, draw the chest down as the breath completes its exhalation, releasing fully.
Hold the exhale for 4 counts
If the pattern of 8:4:8:4 feels stressful, you can dial it down to 6:3:6:3
To feel the full effect, repeat this pattern for 27 rounds and then simply sit for a moment, or add your meditation practice to it.
It shouldn’t take more than 15 to 20 minutes.
Our Mindful Moments Ritual Kit is the perfect companion if you’re ready to make this a serious ritual. Each candle burns for about 20 minutes—just right for your Savitri Pranayama practice.
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