In moments of stress or anxiety, the body reacts instantly—your heart beats faster, your breath becomes shallow, and your mind races. It’s your nervous system going into “fight or flight” mode. While short bursts of stress are natural, staying in that state for too long can lead to fatigue, insomnia, and chronic anxiety.
The good news? You can calm your body and mind naturally through breathing exercises and yoga poses that reset your stress response and restore balance. These simple practices can be done anytime, anywhere—no equipment or complex routine needed.
How Breathing Helps Reduce Stress and Anxiety
Your breath is directly connected to your nervous system. When you’re anxious, you breathe rapidly from your chest, which signals the brain that danger is near. Slow, deep breathing activates the parasympathetic nervous system, telling your body that it’s safe to relax.
Just 5–10 minutes of mindful breathing can -
- Lower cortisol (the stress hormone)
- Reduce heart rate and blood pressure
- Improve focus and mental clarity
- Relieve tension and restlessness
For instant calm, create a grounding ritual: apply Herb Tantra’s Calm Down Roll On on your wrists, behind your ears, and take a slow, deep inhale. Its blend of Lemon, Patchouli, and Geranium instantly soothes your senses and prepares your body for relaxation.
1. Deep Belly Breathing (Diaphragmatic Breathing)
This simple technique helps slow down your heartbeat and sends a signal to your brain that you’re safe.
How to do it -
- Sit comfortably or lie down.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose for 4 seconds, letting your belly rise.
- Exhale slowly through your mouth for 6 seconds.
- Repeat for 10 rounds.
Why it works - It stimulates the vagus nerve, which helps regulate anxiety, mood, and digestion. Pair it with a warm cup of Calm Down Herbal Tea, made with Butterfly Pea, Mulethi, Chamomile, and Lemongrass—herbs known for calming the mind and improving sleep quality.
2. Box Breathing (for Instant Calm)
Used by therapists and even Navy SEALs, this method helps regain control over anxious thoughts.
How to do it -
- Inhale for 4 counts
- Hold your breath for 4 counts
- Exhale for 4 counts
- Hold again for 4 counts
Repeat this cycle for 2–3 minutes. It’s especially helpful during anxiety attacks or stressful meetings.
Pro Tip - Before you begin, roll on Herb Tantra’s Calm Down Roll On and close your eyes for a few seconds. The gentle aroma signals your brain to release tension.
3. Alternate Nostril Breathing (Anulom Vilom)
This classic Ayurvedic breathing technique balances the two hemispheres of your brain and reduces mental chatter.
How to do it -
- Sit in a comfortable position with your spine straight.
- Use your thumb to close your right nostril and inhale deeply from your left.
- Close your left nostril with your ring finger and exhale from your right.
- Inhale from the right and exhale from the left.
- Continue for 5–7 minutes.
This technique harmonizes the nervous system, promotes clarity, and instantly reduces anxiety before bed or during stressful moments.
4. Yoga Poses to Ease Anxiety and Fatigue
Certain yoga poses help release muscle tension, improve blood flow, and restore balance between body and mind.
Child’s Pose (Balasana)
A gentle forward bend that soothes the nervous system. Rest your forehead on the mat and focus on slow breathing to calm your mind.
Legs Up the Wall (Viparita Karani)
Lie on your back with your legs up against a wall. This pose relieves fatigue, improves circulation, and helps your body shift from stress to relaxation mode.
Cat-Cow (Marjaryasana-Bitilasana)
This rhythmic movement improves spinal flexibility and helps release emotional tension stored in the body.
Before your yoga routine, apply Calm Down Roll On on your temples and chest to create a grounding aroma therapy effect. It’s non-sticky, all-natural, and travel-friendly—perfect for on-the-go calm.
5. Mindfulness Meditation and Guided Breathing
Mindfulness meditation focuses your attention on the present moment. When practiced alongside breathing exercises, it reduces anxiety, improves mood, and enhances self-awareness.
Even 5 minutes a day can -
- Lower cortisol
- Improve emotional resilience
- Enhance focus and sleep quality
End your meditation with a warm cup of Calm Down Herbal Tea, letting the soothing blend of herbs help your body transition into rest mode.
For children who show restlessness or hyperactivity, the Calm Down Junior Roll On with Cedarwood, Patchouli, and Geranium can be applied gently on their wrists and chest—it naturally reduces anxiety and improves sleep quality in kids aged 2 and above.
Creating a Calming Daily Routine
To make stress relief a habit, consistency is key. Here’s a simple day plan to get started -
Morning – Begin with deep breathing or Anulom Vilom for 10 minutes.
Afternoon – Stretch or do Cat-Cow Pose to release stiffness and fatigue.
Evening – Sip Calm Down Herbal Tea, journal for 5 minutes, and practice Box Breathing.
Night – Apply Calm Down Roll On before bed to unwind and promote deep, restful sleep.
FAQs
1. Which breathing technique helps with anxiety the fastest?
Box Breathing and Deep Belly Breathing are the quickest to calm your nervous system and reduce stress instantly.
2. Can yoga really reduce stress and anxiety?
Yes. Yoga lowers cortisol levels, releases muscle tension, and activates the body’s relaxation response.
3. When should I practice breathing exercises?
Anytime you feel anxious or before bed. Morning and evening sessions help stabilize mood and energy levels.
4. Are there natural products that support anxiety relief?
Yes. Herb Tantra’s Calm Down Roll On and Calm Down Herbal Tea naturally soothe stress and promote mental clarity.
5. Can kids practice these techniques too?
Absolutely. Simple deep breathing and the Calm Down Junior Roll On can help children relax and sleep better.
