The Best breathing practices for fall
As the fall season brings cooler temperatures and shorter days, our bodies naturally shift toward a slower, more reflective state. Yet the seasonal bustle—filled with back-to-school activities, holidays, and shifting schedules—can often sweep us away from this natural rhythm, making it an ideal time to seek balance through grounding breathing practices.
In this article, we’ll introduce three nourishing breathing practices to help regulate the nervous system, ease stress, and promote emotional stability. These practices can be especially beneficial as seasonal transitions often escalate anxiety or fatigue. These breathing practices enhance oxygen flow, improve circulation, kindle digestion, and support immune function to steady you through the season. When we can slow down and align our breath with nature's rhythm, we foster a deeper connection to the present moment, encouraging calmness and reflection during this time of year.
Here are 3 of our favorite breathwork practices to support you this Fall:
Ujjayi Pranayama (Ocean Breath)
Benefits: Ujjayi generates internal heat, which is essential during the cooler fall season. It creates a sense of warmth, calm, and grounding, balancing the light and mobile qualities of vata. The slight constriction of the throat also has a soothing effect on the nervous system and makes it easier to tether the mind to the breath, which helps reduce stress and anxiety that tends to increase in the fall.
Instructions:
Sit in a comfortable position with a long spine. You may wish to close your eyes.
Inhale slowly through your nose while slightly constricting the back of your throat. Keep the slight constriction as you slowly exhale. Think you are fogging up a mirror on the exhale, but keep your mouth closed.
This breath creates a soft sound similar to an ocean wave. It should be audible to you only.
Continue breathing slowly and deeply into the lower ribs, maintaining that sound and sensation in your throat.
Practice for 5-10 minutes, focusing on slow, controlled breaths.
Sama Vritti Pranayama (Equal Breathing)
Benefits: This breathing technique focuses on creating balance and stability, which helps bring mental clarity and equanimity. It allows you to feel more centered and grounded during the transitional fall season.
Instructions:
Sit in a comfortable position with your spine long, and close your eyes if it feels right.
Inhale softly through your nose for a count of three or four.
Exhale softly through your nose for a count of three or four.
Ensure that your inhale and exhale are equal in duration and that your breath is smooth and steady.
You may increase the count to five, six, and beyond as you become more comfortable.
Practice for 5-10 minutes to calm the body-mind.
Dirgha Pranayama (Three-Part Breath)
Benefits: Dirgha pranayama is highly effective for grounding the body and improving breath capacity. This three-part breath expands the entire torso and delivers more oxygen to the tissues. It also promotes deep relaxation by calming the nervous system.
Instructions:
Sit or lie in a comfortable position. Close your eyes and place one hand on your belly and the other on your chest.
Inhale deeply, first filling your lower belly (feeling your belly rise).
Continue to inhale and expand your ribcage side to side.
Finally, fill your upper chest, allowing the breath to rise to the upper chest and notice the life and spread of your collarbones.
Exhale slowly and completely, reversing the process—release the breath first from your chest, then your ribcage, and finally your belly.
Repeat this process slowly, focusing on your breath and torso’s smooth expansion and contraction.
Practice for 5-10 minutes.
Routinely embracing these pranayama practices will bring warmth, steadiness, and resilience—qualities needed to balance the body-mind during the fall season. While our schedules may be packed to the brim this time of year, nature’s current agenda is about letting things fall away. Carving out time for self-care with these breathing practices will help you find calm and grounding and invite reflection, aligning your nervous system with nature’s rhythm so you may persevere with enhanced patience and presence. Notice how taking time for YOU enhances productivity and effectiveness in all areas of your life.
For more breathwork, join Better Yoga’s weekly FREE breathing class on Wednesdays at 7:30am ET on betteryogastudio.net > LIVE Classes.
Want to learn how to maximize the power of your breathing in person? Join Better Yoga Co-Founders, Kari Harendorf and Tiger Bye at Love Yoga in Los Angeles January 25-26th for their signature course, “BREATHE BETTER”.