Perform these two portable yoga respiratory techniques to find tranquility for your mind within moments, regardless of location.

In the hustle and bustle of daily life, anxiety and stress can often take over. But there's a simple, age-old solution that could help bring calmness and balance: Viloma Pranayama, a traditional yogic breathing technique.

Originating from ancient yogic practices, Viloma Pranayama is a breath retention technique that can provide immediate relief from stress and anxiety. This technique, also known as interrupted breathing or viloma pranayama, helps with anxiety by lengthening the exhale breath.

To practice Viloma Pranayama, breathe in for a count of two, pause for two, inhale a bit more for the count of two, and exhale out for a count of six. Repeat this cycle as needed or wanted.

Naomi Annand, a renowned yoga teacher based in east London, suggests this breath retention technique as a good one to do any time. She runs her own studio, Yoga On The Lane, and has published two books, "Yoga: A Manual For Life" and "Yoga For Motherhood".

When feeling anxious and overwhelmed, the body responds with a fast heartbeat and quick, shallow breaths. By controlling and slowing your breath with Viloma Pranayama, you can activate the parasympathetic nervous system, helping you feel calmer and more grounded, or present in the moment.

Viloma Pranayama has been proven to reduce anxiety levels, making it an effective tool for managing anxiety and stress. Moreover, this breath technique can help boost flexibility, improve mood, and even help build core strength, as part of a broader yoga practice.

If you struggle with bloating, yoga can also be practiced for digestion. Certain types of yogic breathwork can provide immediate relief from stress and anxiety, making it a powerful tool for overall well-being.

Practicing bedtime yoga could also help you fall asleep quickly. When done consistently, these techniques can help create a sense of calm and relaxation, promoting better sleep.

Incorporating Viloma Pranayama into your daily routine could be a game-changer for managing stress and anxiety. Give it a try and experience the calming effects of this ancient yogic breathing technique.