Pranayama = Yogi Xanax*
Modern life is a whirlwind and feeling overwhelmed has become our default setting. Managing our home lives, professional lives, and social lives while swimming in endless notifications, and never-ending to-do lists can create heart-pounding anxiety that keeps us awake at night and leaves us gasping for air—literally.
Our typical ways of coping often make the issues worse. We drink alcohol. We swallow some Xanax or Ambien. We distract ourselves with the endless supply of content available at our fingertips: the new Netflix drama, the old childhood show now streaming on Hulu, the infinite scroll of TikTok and Instagram, etc. etc. etc.
These coping mechanisms are not a solution to the wellspring of cortisol that’s flowing like a Greecian fountain through our bodies. These coping mechanisms actually compound the problem. Essentially, putting bandaids over a gunshot wound. It solves nothing and bleeds you dry.
There is an ancient, tried-and-true method of coping with the ceaseless stress of modern life. It’s not as entertaining as Yellowstone or as funny as Nate Bargatze, but it’s a tool that’s been used for millennia, and it’s FREE with no ads AT ALL TIMES.
It’s your breath. The Yogis call it Pranayama.
What is Pranayama?
Pranayama just means “breath control.” It comes from the Sanskrit words “prana” (life force or vital energy) and “ayama” (extension or control).
When you practice pranayama, you intentionally regulate your breathing. (Think…breathing in for 4 seconds and out for 4 seconds.) With intentional breath, pranayama connects you to the present moment and turns on your parasympathetic nervous system.
How Pranayama Helps Manage Stress
Modern science now backs up what Yogis have known for centuries: breathwork can reduce stress and help you relax. Because Pranayama engages the parasympathetic nervous system, it helps lower cortisol levels, improve focus, and regulate emotions.
Here are two simple techniques anyone can try anywhere, anytime.
Sama Vritti (Equal Breathing)
Equalizes the inhale and exhale, creating balance and stillness.
How to practice
Inhale for a count of 4, pause, then exhale for a count of 4. Repeat, gradually increasing the count if comfortable.
2:1 Breathing or Extended Exhalation Breathing
The pranayama technique, where the exhale is twice as long as the inhale
How to Practice
Inhale deeply through your nose to a count of 3 or 4 (whichever feels comfortable).
Exhale through your nose to a count of 6 or 8, making the exhalation twice as long as the inhalation.
If you’re new to this practice, start with a 2:4 ratio and gradually increase the counts.
Integrating Pranayama into Your Day
Start small—try one of these techniques over your morning coffee or in the middle of a stressful moment. When my kids are driving me bananas or I’m having a tough day at work, I’ll take a few moments to control my breath. Often, I don’t have the luxury of stepping away to find a quiet space, so I get creative—practicing pranayama while making dinner or calming my mind with extended exhale breaths at 3 a.m. when my brain won’t stop hopscotching through tomorrow’s to-do list.
Pranayama is like a yogi’s Xanax—within just 5-10 minutes, it can soothe your nervous system, ease your mind, and help you feel grounded. Whether you’re navigating chaos or simply seeking a little more peace, this simple yet powerful practice is always there to bring you back to balance.
*Disclaimer: I am not a medical doctor, and the comparison of pranayama to Xanax is meant metaphorically. If you have been prescribed Xanax or any other medication, it’s important to follow your doctor’s advice and treatment plan. Pranayama can be a supportive practice, but it is not a substitute for professional medical care. Always consult with a healthcare provider for any medical concerns.
