• Nichole Mullen

Sahita: A Must Try Breathing Exercise That Melts Away Stress Instantly

Feeling stressed out, overwhelmed or anxious? Try out an ultimate breathing exercise to feel grounded and completely relaxed. The deep breathing keeps you centered and in control of your breath, body, and mind.

Sahita is a type of Pranayama. It is a deep breathing exercise that focuses on controlling the breath, so you can lose the control you have placed in your mind. All different types of pranayama control the breath. However, Sahita goes further with its pattern of control by pausing and holding the breath after each inhalation and exhalation.

This type of pranayama forces us to become grounded. It allows us to become familiar with what is uncomfortable; withholding your breath while letting go of fear and control. You will learn to breathe in a complete inhalation and fully extend your exhalation. You will feel as if you have bottomed out the air in your lungs, giving you the feeling of stress relief.

Please, look below to see the step-by-step written instructions on how to safely and comfortably perform Sahita.

Step One:

Sit in a comfortable meditative seat.

One that is comfortable for YOU. You can sit up tall, chest broad and cross-legged on a meditation pillow or on the floor. If sitting cross-legged is uncomfortable for you, please, extend your legs along the ground, lay down on your yoga mat, or bed if you do not have a yoga mat. Try to lay as flat as possible, so your spine is aligned with your neck and head. When laying down, pay attention to the placement of your head. If your chin is lifted then carefully and only a micro-movement, lower your chin towards your chest. Enough to straighten out the back of your neck.

Step Two:

Slowly and with your mouth closed, inhale through your nostrils to the count of 7.

** Remember: Honor your body. If, inhaling to the count of 7 seconds is long for you, decrease the inhalation breath count to 5 seconds. The more you practice this breath, the easier it will become to extend your time.

Step Three:

After you inhale to the count of 7 seconds, pause and hold your breath for 3-5 seconds.

Step Four:

Immediately after holding your breath in for 3-5 seconds, you will slowly and gently exhale your breath out to the count of 7 seconds.


One breath looks like this...

Inhale in through your nostrils for 7 seconds.

Pause and hold the breath for 3-5 seconds.

Exhale the breath out through your nose for 7 seconds. Gently and slowly.

Pause and hold the breath for 3-5 seconds.


You can use this type of breath to transition yourself into your meditation OR you can focus solely on repeating this breath for a total of 10, 20 or 50 cycles. This type of pranayama, like all, was made to fit into your practice. You can use this to relieve stress by lowering cortisol levels, cleanse your digestive tract, feel calmer, and deeply grounded.


#yoga #mindful #meditation

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