The modern pace of life often requires us to be constantly active and engaged. We strive to do everything, while forgetting about our own needs. But the body and mind vitally need pauses – moments when you can stop, breathe out and return to yourself.
Yoga and breathing practices become tools that allow not only to relieve stress, but also to learn to live more attentively. They help to slow down not externally, but deep inside – at the level of breathing, muscles, thoughts. This is not a sport or meditation in the classical sense, but a way to be in touch with yourself.
Beginning with breathing
The first thing you can do to slow down is to pay attention to your breathing. It is with it that awareness begins, returning to the body and to the current moment.
Breathing often becomes shallow as the day progresses. We inhale quickly, exhale shallowly, and eventually lose touch with our bodies. But take a few deep breaths and you can feel your inner space expanding.
Try simple breathing practices:
● Extended exhalation (inhale for 4 counts, exhale for 6)
● Square breathing (inhale, pause, exhale, pause – 4 counts)
● Belly breathing while lying on your back
● Conscious observation of breathing without intervention
Even 5-10 minutes a day of this practice can significantly reduce anxiety levels and restore mental clarity.
Simple asanas to slow down
Yoga is not about flexibility and headstands. It is primarily a way to slow down, relax the body and signal safety to the mind. The right asanas help relieve tension and ground you.
It is important to choose simple, accessible positions. You can stay in them longer, observing the sensations. It is ideal if you can practice in the evening, when the day is over and the body is ready to rest.
Recommended poses:
● Child’s Pose (Balasana)
● Seated Forward Bend (Paschimottanasana)
● Lying Twist (Supta Matsyendrasana)
● Feet on the wall (viparita karani)
Each pose can be held for 2-5 minutes, breathing softly and deeply. This allows you to not only stretch your body, but also release mental tension.
Mindfulness in Movement
Yoga helps you feel your body in motion. Slow transitions from one pose to another, attention to sensations, breathing in every action – all this creates a special rhythm of presence.
Even a short practice with an emphasis on slowness and smoothness can replace a full-fledged meditation. In this case, quality is more important than quantity. Better 15 minutes of real presence than an hour of mechanical movements.
Try moving in a vinyasa style, but without haste. Feel each movement as an extension of your breath. Listen to where your body feels comfortable and where it’s time to stop.
Useful approaches:
● Combine inhalation with opening, exhalation with softness
● Don’t strive for precision of form – the feeling is more important
● Take pauses between movements
● Finish the practice with shavasana for at least 7 minutes
This approach teaches physical sensitivity and reduces the internal tempo.
Breathing as an anchor throughout the day
Even off the mat, breathing remains an accessible tool. It is always with us and can be an anchor when everything seems to be rushing past. In moments of overload, it is enough to remember about breathing to regain your footing.
You can build breathing pauses right into your day. In a queue, on public transport, between tasks – just take three slow breaths in and out. It doesn’t take much time, but it gives you a sense of control and calm.
Ideas for implementation:
● Morning breath at the open window
● Three cycles of conscious breathing before a meeting
● Take a deep breath before replying to a message
● Evening breathing ritual before bed
Gradually, breathing becomes not a technique, but a way of life. It brings us back to the point of peace again and again.
Sounds and silence
In the practice of slowing down, not only movements and breathing are important, but also the sound environment. Silence, sounds of nature or soft music help to better tune into the internal rhythm.
It doesn’t have to be complete silence. Sometimes a soft background sound – the sound of running water, breathing, bells – can help you concentrate. The main thing is that the sound doesn’t distract, but rather maintains your attention.
You can use:
● Music without words with a frequency of 432 Hz
● Sounds of the forest, sea, rain
● Mantras or Tibetan bowls
● Simple silence with a focus on bodily sensations
Sound becomes part of the practice, enveloping, guiding and helping to go deeper into oneself.
Completion of practice and transition to everyday life
After practice, it is important not to rush into things right away. It takes a little time to gently transition into normal activity, maintaining inner calm.
It is good to finish yoga lying down or sitting, with gratitude to yourself. You can do some gentle stretches, drink warm tea, write down your thoughts or just sit in silence.
These moments consolidate the effect, help make the practice a stable part of the day. This is not the end, but a transition – from internal to external, but in a different quality.
Helpful Closing Rituals:
● Shavasana with a blanket and aroma
● A short diary entry about practice
● Soft light and tea
● No rush after completion
Thus, yoga becomes not an isolated action, but a part of the general rhythm of life.
Questions and Answers
15-20 minutes a day is enough, provided it is done regularly.
And for many, this is an even more convenient and accessible format
No, but it is important that the sound does not distract but maintains attention and rhythm.