Are the holidays leaving you more frazzled than festive?
Between packed schedules, family gatherings, and endless to-do lists, holiday stress can feel overwhelming.
Sometimes, you don’t even see it coming.
One minute you’re enjoying a hearty Christmas meal, the next you’re drowning in a sea of wrapping paper and mounting credit card bills, while trying to maintain a festive cheer.
Here’s a different approach that might just keep your holiday stress at bay.
Below are 8 yoga-inspired breathing techniques that can help you sail through the holiday season with your sanity intact.
And trust me, they work even if you can’t touch your toes or have never set foot in a yoga studio.
Prepare to breathe easy this holiday season with these simple, yet effective techniques.
1. Deep abdominal breathing
Stress has a funny way of creeping up on you. One moment you’re humming along to your favorite holiday tune, the next you’re snapping at the grocery store cashier over the price of candy canes.
But just as stress can sneak up on you, so too can your breath.
Deep abdominal breathing, or diaphragmatic breathing, is one of the oldest tricks in the yoga book. And it’s not just for yogis – it’s for anyone with lungs and a heartbeat.
It’s simple really.
You focus on drawing air deep into your lungs, feeling your belly rise and fall with each breath. This kind of breathing slows down your heart rate, lowers your blood pressure, and brings your stress levels down faster than you can say “Santa Claus”.
The best part?
You can do it anytime, anywhere – standing in line at the store, sitting at the dinner table or even lying in bed after a long day.
So this holiday season, when stress starts to creep up on you, remember to breathe. Deeply. From your belly.
It might just be the lifeline you need in the sea of holiday chaos.
2. Alternate nostril breathing
After a few rounds of deep belly breathing, you might want to take it up a notch
. That’s where alternate nostril breathing comes in.
Alternate nostril breathing, or Nadi Shodhana in yoga-speak, is a simple yet powerful technique that helps balance the left and right sides of your brain.
It’s like giving your mind a mini-vacation – something we all need during the holidays.
Here’s how it works:
You hold one nostril closed while you breathe in through the other. Then you switch and breathe out through the first nostril.
I remember my first encounter with this technique.
I was at a family gathering, and the usual holiday drama was unfolding. My aunt was arguing with my uncle about politics, and the kids were running around like sugar-fueled tornadoes.
Feeling my stress levels rising, I quietly excused myself to a quiet corner of the house. I closed my eyes and started alternating my breath between my nostrils.
After a few rounds, I felt a strange sense of calm washing over me.
When I opened my eyes, nothing had changed – aunt and uncle were still at it, and the kids were now chasing the dog around the Christmas tree.
But something inside me had changed. I felt peaceful, grounded, ready to face the holiday chaos with a smile.
That’s the power of alternate nostril breathing.
3. Ujjayi breathing
Do you feel like the holiday chaos is swallowing you whole?
Ujjayi breathing, or ocean breath, mimics the sound of ocean waves and is deeply calming. This technique slows your breath and focuses your mind, helping you stay composed even during the most hectic moments.
To practice:
- Inhale deeply through your nose, slightly constricting the back of your throat as if fogging a mirror.
- Exhale through your nose with the same throat constriction, creating a gentle, ocean-like sound.
Repeat for 5-10 breaths, focusing on the soothing rhythm.
This technique is a lifesaver when you’re stuck in holiday traffic or feeling frazzled in a crowded mall. It’s also a great way to center yourself before interacting with large groups.
Research shows that Ujjayi breathing can improve emotional regulation and reduce the physiological markers of stress (source).
4. Box breathing
Box breathing, or square breathing, takes its name from the equal length of its four components: inhale, hold, exhale, hold.
This technique has gained popularity in recent years, not just among yogis, but also among Navy SEALs.
Yes, you read it right.
The U.S. Navy SEALs use box breathing to calm their minds before a mission.
Here’s how it works:
You inhale for a count of four, hold your breath for another count of four, exhale for the same count, and hold your breath again before starting the next round.
Box breathing helps to slow down your heart rate and promote feelings of calmness and relaxation.
During the holiday season, when stress seems to be a constant companion, box breathing can be an effective tool to help you regain control over your mind and body.
Imagine standing in line at the grocery store. You’re juggling a shopping list longer than Santa’s Naughty List. The lines are long, the shoppers are impatient, and the holiday music is starting to get on your nerves.
Instead of letting the stress take over, you start counting your breaths – four counts in, four counts hold, four counts out, four counts hold.
With each round of box breathing, you feel more in control, more relaxed.
5. Lion’s Breath
The holidays can be joyful, but let’s be honest — they can also be frustrating.
When tensions run high, Lion’s Breath is a fun and effective way to let it all out.
This playful technique helps release built-up anger or irritation, leaving you feeling lighter and more relaxed.
To practice:
- Kneel or sit comfortably. Place your hands on your knees.
- Inhale deeply through your nose.
- Open your mouth wide, stick out your tongue, and exhale forcefully with a “ha” sound.
- Repeat 3-5 times, exaggerating the motion to release tension.
Pro tip: If you’re feeling overwhelmed while preparing a holiday meal, take a moment to step aside and practice Lion’s Breath. The physical release and humor of the practice can shift your mood instantly.
6. Breath of Fire
From the roar of a lion, we move to the breath of fire.
This technique is known as Kapalabhati in Sanskrit. It’s a rapid, rhythmic, and continuous form of breathing. It’s like turning the heat up on your regular breath.
But you know what?
Breath of Fire is not just about breathing fast.
It’s a powerful technique that helps to increase your energy, improve your focus, and reduce stress.
You rapidly inhale and exhale through your nose, pulling your navel towards your spine with each exhale. It’s like blowing out candles on a birthday cake, but through your nose.
Breath of Fire can be a bit challenging at first, but once you get a hang of it, it’s like riding a bicycle – you’ll never forget how to do it.
During the holiday season, when everything feels rushed and chaotic, Breath of Fire can be your anchor.
7. Diaphragmatic Breathing
Ever heard someone say, “Just take a deep breath”?
It’s not just a cliché — it works.
Diaphragmatic breathing, also known as belly breathing, is the cornerstone of relaxation techniques.
This practice encourages you to breathe deeply into your diaphragm. As a result, it can activate your parasympathetic nervous system, which helps counteract the body’s stress response.
To practice:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, letting your belly rise while your chest remains still.
- Exhale slowly, allowing your belly to fall.
Fact: A study published in Frontiers of Psychology showed that diaphragmatic breathing reduces cortisol, the stress hormone, and improves attention and emotional regulation.
During the holidays, use this technique before a big family gathering or after a stressful shopping trip to restore calm and clarity.
8. Skull-Shining Breath
Are you exhausted but still have a mile-long list of tasks?
Kapalabhati, or skull-shining breath, is an invigorating practice that energizes your body while releasing built-up tension.
This dynamic technique involves quick, forceful exhales and passive inhales, helping to clear mental fog and boost your mood.
To practice:
- Sit comfortably with a straight spine.
- Inhale deeply, then exhale forcefully through your nose, contracting your abdominal muscles.
- Allow the inhale to happen naturally, then repeat the forceful exhale.
- Complete 20-30 breaths, then pause and take a deep inhale and exhale.
This technique is perfect for mornings when you need a burst of energy or a mid-afternoon pick-me-up.
Caution: Avoid this practice if you’re pregnant or have respiratory issues.
Fun fact: Kapalabhati is believed to detoxify the lungs and improve circulation. That’s why it’s an ideal practice for stressful, sedentary holiday days.
Final thoughts: Finding calm in the chaos
The holidays are filled with beauty and joy, but they can also test your patience and resilience.
These yoga-inspired breathing techniques offer practical tools to calm your mind, balance your emotions, and stay present—even during the busiest moments.
Whether you’re navigating crowded stores, hosting family gatherings, or simply feeling overwhelmed, these techniques remind you that peace is always just a breath away.
Make these practices part of your holiday toolkit, and you’ll discover that no matter how hectic life gets, you have the power to stay calm and connected.
Let the season unfold with grace — one mindful breath at a time.
