Thanksgiving — the exciting period of turkey stuffing and family reunions. But let’s be honest, it can also bring a tidal wave of stress and tension.
Between juggling cooking tasks, dealing with diverse personalities, and wanting everything to be just perfect — it’s enough to make anyone’s chest tighten.
As someone who’s been there, I get it. And that’s where yoga steps in.
You might wonder, “Yoga? Really? How can that help when the turkey’s burning and Aunt Marge is on her third rant about politics?”
Well, let me tell you — it’s all about breath control or, as yogis call it, pranayama.
And no, you don’t need to roll out a mat or change into leggings. These are simple breathing mantras you can do anywhere, anytime.
In this article, I’m going to share 9 of these calming breathing mantras from yoga that can help defuse your Thanksgiving tension in seconds.
1) The Thanksgiving Tension Tamer
Picture this. The turkey’s in the oven, the table is set, and your relatives are all here. But so is the tension.
It’s palpable, isn’t it?
This is where our first breathing mantra comes in — I like to call it the “Thanksgiving Tension Tamer.”
This yoga breathing technique is rooted in a yogic practice called “Nadi Shodhana” or alternate nostril breathing.
Here’s how you do it:
- Close your right nostril with your thumb and inhale slowly through your left nostril.
- Then, close your left nostril with your ring finger and release your thumb to exhale through your right nostril.
- Repeat this cycle for a few minutes.
The beauty of this mantra lies in its simplicity and effectiveness. It’s designed to balance your energy and reduce stress, making it a fantastic tool for tackling Thanksgiving tension.
And the best part?
You can do this subtly without anyone noticing.
2) The Tranquilizing Hummingbird
Ever heard of the “fight or flight” response?
It’s a common psychological concept. When we’re faced with stress or danger, our body prepares us to either stand our ground (fight) or run away (flight).
The thing is, the stress of managing a Thanksgiving feast can trigger this response too!
But here’s the good news:
Yoga offers a solution in the form of a breathing mantra known as “Bhramari Pranayama” or the hummingbird breath.
To do this, close your eyes and take a deep breath in. As you exhale, gently make a humming sound like a bee. The vibration created by the humming sound can have an immediate calming effect on your mind.
Now, you might be thinking: “Humming like a bee during Thanksgiving dinner? Really?”
Remember, it’s not about the location or situation. It’s about using these mantras wherever you can snatch a moment of peace. Even if it’s just a quick bathroom break.
Just try it.
This little hummingbird can help you create your own calm amidst the storm.
3) The Gratitude Breather
You might be thinking, “Wait, I thought this was about reducing stress. How does gratitude fit in?”
Well, it’s interesting really.
Studies have shown that practicing gratitude can reduce stress and increase well-being. And yes, even amidst the Thanksgiving chaos, there’s a lot to be grateful for.
That’s where the “Gratitude Breather” comes in.
This isn’t exactly a yoga mantra, but more of a mindfulness practice paired with deep breathing.
Here’s how it works: Take a deep breath in, hold it for a moment, and think of something you’re grateful for — it could be as simple as the delicious smell of the turkey roasting or the sound of laughter ringing through your home.
Then, as you exhale, release any stress or tension associated with that thought.
It’s a bit counter-intuitive, but by acknowledging the good within the chaos, you can redirect your focus and foster a sense of calm.
4) The Belly Breather
How often do we really pay attention to our breath?
Most of the time, our breathing is automatic — shallow and fast-paced, especially when we’re stressed. But taking a moment to focus on our breath can be more transformative than you might think.
Well, Belly Breather is another simple, yet powerful yoga breathing technique known as “Diaphragmatic Breathing” or belly breathing.
Here’s how it works:
Sit or lie down comfortably. Take a slow, deep breath through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly, letting your belly fall.
This practice can help you slow down and tune into the natural rhythm of your breath.
It’s a gentle reminder that amidst all the hustle and bustle, it’s okay to take a moment for yourself.
5) The 4-7-8 Breather
Here’s a yoga breathing mantra that’s as easy as counting: the “4-7-8 Breather.”
Also known as “Relaxing Breath,” this technique is a natural tranquilizer for the nervous system.
It’s as simple as following these steps:
- Breathe in quietly through the nose for 4 seconds.
- Hold your breath for a count of 7 seconds.
- Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
That’s it.
Sure, Thanksgiving can be chaotic. It can be stressful. But techniques like these remind us that we have tools within ourselves to find calm, even in the most hectic moments.
Don’t believe me? Try the “4-7-8 Breather” and see for yourself.
6) The Lion’s Breath
Now, I know what you’re thinking: “Lion’s Breath? That doesn’t sound calming at all.”
And you’re right…to an extent.
The “Lion’s Breath” or “Simhasana” is a yoga breathing mantra that might seem a bit odd at first. But trust me, it’s surprisingly effective.
Here’s how it works:
Take a deep breath in, and as you exhale, open your mouth wide, stick out your tongue towards your chin, and roar like a lion.
Yes, you read that right.
It might feel silly, and you might get a few raised eyebrows if done in the middle of the Thanksgiving dinner table. But in the right setting, it can be incredibly liberating.
Let’s face it: We all have moments where we’d love to let out a good roar.
So why not give the “Lion’s Breath” a try? It could be the tension release we didn’t know we needed.
7) The Cooling Breath
Imagine this: You’re in the kitchen, the oven is blasting heat, and you’re feeling a bit frazzled by all the Thanksgiving preparations.
Sounds familiar, right?
This is where the “Cooling Breath” or “Sitali Pranayama” comes in.
This yoga breathing mantra is designed to cool the body and calm the mind. To do it, curl your tongue and inhale through it like you’re drinking through a straw. Then, close your mouth and exhale through your nose.
Now, imagine incorporating this into your Thanksgiving day. What if, in those heated moments, you could create your own cool breeze? How would that change your experience of the day?
The “Cooling Breath” offers a refreshing pause amidst the storm — an oasis of calm that’s truly transformative.
Give it a shot and see how it changes your perspective.
8) The Equal Breathing
This is one of my personal favorites — “Equal Breathing” or “Sama Vritti Pranayama.”
The concept is simple: inhale for a count of four, then exhale for a count of four. The aim is to balance your inhalation and exhalation, creating a soothing rhythm that can ground and calm you.
I remember one particularly hectic Thanksgiving when everything seemed to be going wrong. Turkey was overcooked, kids were running amok, and tensions were running high.
At that moment, I decided to step aside and practice “Equal Breathing.” I stood there, in the middle of the chaos, focusing only on my breath. Inhale, two, three, four. Exhale, two, three, four.
And you know what?
It worked.
The chaos around me didn’t change. But my reaction to it did. I felt more grounded, more in control.
That’s the power of these breathing mantras. They won’t change the situation around you, but they can definitely change your response to it.
9) The Essential Breath
And finally, we come to the most important one — the “Essential Breath.”
This mantra is less about a specific technique and more about a mindfulness practice. It’s the act of simply being aware of your breath.
During the Thanksgiving rush, take a moment to close your eyes and just breathe. Feel the air entering your nostrils, filling your lungs, and leaving your body. No counting, no special techniques— just pure awareness.
This simple act can bring you back to the present moment, helping you navigate through the holiday stress with a bit more grace and ease.
Remember, every breath you take has the power to ground you, to bring you back to yourself. And that, my friends, is essential in any situation — Thanksgiving or otherwise.
There you have it — our final breathing mantra. A gentle reminder that sometimes, all we need is to just breathe.
Ready to breathe easy this Thanksgiving?
As we’ve seen, these yoga breathing mantras can be a powerful tool for managing stress during the holiday season.
But remember, like any other tool, its effectiveness depends on how you use it.
Here are a few tips to get the most out of these techniques:
- Practice regularly: The more you practice these mantras, the more natural they will feel.
- Be patient: Don’t expect immediate results. It takes time to learn new skills and habits.
- Stay open-minded: These techniques may feel strange at first, but give them a chance. They might just surprise you with their effectiveness.
After all, isn’t that what Thanksgiving is all about?
Take a moment to pause, to breathe, and to express gratitude for our lives just as they are — complete with all their perfect imperfections.
