Author: Jana Kusa

When the mind is still racing, but the body already wants to sleep

You know the feeling. The day is over, the lights go out, the body is tired, and the mind opens every window of thought at once. What happened, what will happen, what we didn’t get to, what we still should. Sleep seems to be waiting behind the door, but it won’t let you in yet. That is why I love the moments before evening, when the light changes and the sun goes down. The colours soften, the air feels different, and if you allow yourself even a short while to breathe into that moment, the evening takes on a completely different quality. It is enough to pause for a moment, notice the inhale and the exhale, and let the day leave a little with the light. Then falling asleep feels calmer too, less like a fight and more like a natural continuation of the day.

It is exactly in these moments that breath helps me most, as a gentle signal to the body and the mind that they no longer need to run. Today I will share a few breathing tips I use myself when I find it harder to fall asleep. Sleep is not always perfect, but when we at least get closer to the 80/20 rule, we really start to notice changes on both a physical and a mental level. Alongside that, I will also talk about yoga nidra, because these two things often get mixed up. Yoga nidra is not an evening tool for falling asleep. It is more of a conscious rest during the day or in the afternoon, after which you often feel more restored, not sleepier.

Tips for falling asleep more easily

If you remember only one thing, let it be this: the exhale is the gateway to calm. When we are stressed, we breathe quickly and shallowly, and the body stays in a mode where something still needs to be dealt with. When we gently lengthen the exhale, we give the nervous system a signal that it can switch into rest and recovery. In the evening, lying down, try inhaling through the nose completely naturally, without any effort to perform, and exhaling through the nose or through slightly parted lips a little longer. You do not need to count to perfection. It is enough to feel that the exhale is gently longer than the inhale. Three to six repetitions are often enough for the heart rate to slow down and for the body to receive the right message.

If there is too much in the head, an even softer version helps me: inhale through the nose and a slow exhale through slightly parted lips, as if you were cooling hot tea. This exhale has something releasing in it, something between letting out a sigh after a hard day and conscious softening. I do it when I feel that the tension of the day is still held in the body and the thoughts refuse to quiet down. As you do it, notice the belly, the torso and the pelvis, how they soften and expand.

Before sleep, we do not need to breathe correctly the way we might when swimming. We need to breathe in a way that helps the body feel safe. Place one hand on your belly and notice whether it gently rises on the inhale and returns on the exhale. If breathing through the nose feels difficult, do not force it. Breathe in the way that feels comfortable. Softness matters more than technique, especially when you already feel you have had enough of everything. As you breathe, try to keep the lower jaw completely soft, with the tongue resting loosely against the lower teeth, and breathe only gently and slowly.

Sleep cannot be forced. The more we chase it, the more it runs away. Breath reminds me that I do not have to hunt for sleep. I can create the conditions for the body so that sleep can arrive on its own.

Yoga nidra as deep rest during the day

Yoga nidra is often translated as yogic sleep, and from the name it can seem as if it were meant for the night. It is not. Yoga nidra is conscious rest while lying down, during which the body goes into deep release, but the goal is not to fall asleep. Quite the opposite. Many people leave it feeling more restored, calmer, as if they had switched off that inner noise we all carry, and then picked up energy again. That is why I use it during the day or in the afternoon, when I need recovery but not necessarily sleep.

One of the most beautiful things about yoga nidra is the way it guides attention through the body. It is not exercise in the classical sense. It is more like a gentle tour of yourself, of almost every part of the body. Attention moves slowly, rotating through different areas, from the feet to the head or according to the guidance of a recording, and you do not have to do anything. You only notice. Sometimes warmth, sometimes heaviness, sometimes almost nothing. And precisely because the mind is given a clear and simple task of travelling through the body, it stops racing so desperately through the worries of the day. The body softens, the thoughts settle, and you remain aware, even when the state feels close to the edge between waking and sleep.

In one PET study from 2002, researchers observed the brain during yoga nidra and recorded a marked increase in dopamine release in areas linked with motivation and inner reward. There is talk of an increase of around 65 percent compared with the baseline level. The study was small, so it should not be taken as the final truth about everything, but as an interesting sign of why people often do not feel sleepy after this practice, but rather as if they had been recharged with a desire to function again.

EEG measurements during yoga nidra, in turn, show a shift toward theta activity, the waves we know from deep relaxation and from the borderline states before sleep. What is interesting is that part of the brain may enter a mode similar to local sleep, while the person as a whole remains conscious. In other words, the body and brain receive deep rest, but you do not fully switch off. That is why yoga nidra has a different character from a classic nap. It is conscious release without the aim of falling asleep. After yoga nidra, people often leave calm and at the same time functional, which is exactly what you need during the day when you still have something ahead of you. According to newer research, regular yoga nidra practice may also improve night-time sleep and cognitive processing, even when you do it during the day. Daytime recovery therefore does not steal from the night. If anything, it sometimes supports it. Choose what suits you and what works for you. Most days I give myself yoga nidra whenever I can. Right afterwards, a new part of the day begins, and I have the energy to keep going until evening.

If you want to try it with me

I prefer doing yoga nidra with guidance. The voice holds you in the practice, attention knows where to go, and you do not have to do anything except follow the voice. If you would like to try a guided recording, write to me and I will be happy to send it to you. No pressure, no big promises. Just an invitation into a practice that personally helps me regain strength in the middle of the day.

In the evening, a longer exhale helps me. During the day, conscious rest helps me. The body usually knows this very well. It just needs the right tool at the right time. I leave sleep to the night. I leave yoga nidra to the day. And through it all remains the breath, which I always have with me, whether I am going to sleep, or simply lying down for a while and letting attention travel through the body until something in me gently softens.

Wishing you pleasant breathing and easier way into sleep

I have been visiting Indonesia regularly since 2017. I know the roads here, the smells, the rhythm of the day. I often feel more at home here than anywhere else. Not because everything is easy but precisely because I can be here even when things do not unfold the way one might wish.

This time it was not only about the local people, the ocean, the jungle, the magic of temples, the sarongs, and everything this place carries within it. This time it was the greatest pain I have ever experienced in my life.

In one moment, red streaks appeared on my leg across my calf and knee and later, blisters. With them came an unbearable pain I had never known before. Not sharp, not brief. More like standing in fire while someone kept feeding the flames. Every movement reignited it. My skin was tight, hot, utterly foreign on my own body. For several hours I could not walk at all. I could only drag my leg behind me, because I could not bend my knee.

At first I did not understand what was happening. Then I remembered that a few years earlier I had had something similar on my hand a tiny mark. The locals had explained that it might be from a small beetle they call a tomcat. It is found elsewhere in the world too, even in France. This unassuming little beetle does not inject venom into the body like a snake. But when it touches the skin, it releases a toxic substance called pederin. On contact, it can cause a severe reaction resembling a burn, with blisters. In hospital I was told it is comparable to second-degree chemical burns. In the literature, pederin is described as an exceptionally potent toxin. In laboratory terms it is even cited as more potent than cobra venom. On the skin, however, it is above all an intensely painful, local reaction, not a systemic poisoning.

I am writing this because I know that pain, whether physical or inner can arrive when you least expect it. Even when you are in a place you love. Even when you feel “at home”.

Not every day brings what we might wish for. Often we find ourselves in difficulty, in problems, in tension that the body responds to before the mind has time to grasp what is actually happening. And in those moments, a solution is not always immediately available. Sometimes all that is available is a moment and a decision whether to fight against it even harder, or to return to yourself, even briefly.

It was precisely in the worst of it and for a few days afterwards that breathwork helped me, breath that is genuinely supportive even in hard situations. Not as a miracle. More as an anchor. An inhale through the mouth directed into the chest, into the space of the heart. And then a vocalised exhale, a quiet sound, something between blowing off a heavy day and a deep sense of relief. Not loud. Just enough for body and mind to receive the signal: still breathing, still here, still managing and to redirect the flow of thoughts from pain back to breath. It is a very powerful breathing technique ( best practised under supervision).

Alongside that came tears. Many tears. Not from despair, but rather from release. Everything that had quietly built up over time. Pain, tension, things I may not even have known how to name. My body suddenly allowed itself to let go. Not all at once, not forever but enough for me to stop feeling utterly alone in my own skin.

Breath gave it rhythm. Voice gave it shape. And things naturally began to settle into place. Precisely because, for a moment, I truly met myself. Right here, right now. I am grateful to everyone who was in contact with me and, from a distance, helped me breathe through that unbearable pain and sent me so many kind thoughts and reassurances that it would be all right and that everything would heal quickly. Thank you. It was sheer hell.

Indonesia has brought me moments like this too. Yet the realisation that anything can happen, anywhere, has paradoxically brought me more peace than fear and gratitude for all the beauty this journey has brought nevertheless: new, deep friendship, a deeper connection with myself, and everything else that found its way into my heart.

Because home is not a place where nothing ever happens. Home is a place deep within yourself, where you know how to stay with yourself, even when the body screams and the mind runs wild.

Mantra as a tool of the mind, breath as a bridge to the body

In Sanskrit, MAN means mind and TRA means tool. So mantra literally means a tool of the mind. Something that helps you bring order to what is happening inside you, even when you do not fully understand it. A mantra is a vibration with its own shape and direction. When you repeat it, you give your mind something to hold on to, and when the mind has something to hold on to, it stops wandering.

Every sound you make is, in essence, an exhale – every song, every “mhm,” every whisper; all of these are extended exhales with vibration. In our courses and retreats, we focus on lengthening the breath. The longer the exhale, the deeper you calm down, because an extended exhale activates the parasympathetic nervous system, the vagus nerve, and signals to the body that it is safe. Mantra makes this easy. You do not have to count, you do not have to force anything – you simply let yourself sound.

AUM, often written as OM, is considered in the yogic tradition to be the primordial sound – the sound from which everything arises and to which everything returns. It is made up of three distinct sounds that merge into one:
A begins in the belly – open throat, open mouth.
U moves into the chest – the lips round.
M closes in the head – the lips close, the vibration resonates in the skull.
Each AUM is a whole journey: from belly to head, from full sound to subtle vibration, and finally into the silence that follows.
It is often this silence that is the most important part of the entire practice.

From a physiological perspective, several things happen at once during AUM. Your inhale is short, but your exhale can last ten, fifteen, even twenty or thirty seconds – as long as is comfortable. And this is exactly what the nervous system needs to shift from activation mode (sympathetic) into regulation and rest mode (parasympathetic).During chanting, we can significantly extend the exhale. Precisely o to ide. Breath capacity is limited, so we learn to use breath consciously and efficiently. Chanting OM is one of the gentlest and most effective ways to do that. Sound is produced in the larynx, where branches of the vagus nerve also run, so vibration gives this area a subtle internal massage. This can lower heart rate, blood pressure, and overall tension. The M sound resonates through the frontal, maxillary, and nasal cavities – often felt as a soft buzzing in the face and head. Research suggests that this can increase nitric oxide production in the nasal passages up to fifteenfold compared with silent exhalation, supporting vasodilation and oxygen delivery. And for sound to be sustained, the diaphragm – the primary breathing muscle – must engage well. Under stress, the diaphragm often tightens. AUM helps release it gently but consistently. All of this can happen naturally, without active effort.

From a vocal – or operatic – perspective, it is even more interesting. Singers and voice therapists have long known what yoga has known for millennia: the voice can heal. When you sustain a long A, you activate the rib cage as a resonant chamber. As you move into U, the tone rounds and shifts into a middle placement – what singers call mixed voice. When you close into M, the skull becomes a small orchestra. You do not need to sing “well,” and you do not need perfect pitch, because mantra is about resonance. That is why AUM works even for people who say they “cannot sing.” The body does not compare – it simply responds to vibration.

How to practice
If you want to try it, sit comfortably with an upright spine and relaxed shoulders, and close your eyes. Take a full, slow inhale through the nose – first into the belly, then into the chest. Open the mouth and begin with A, holding it as long as it feels comfortable. Then slowly round the lips into U, noticing how the sound moves from belly into chest. Finally, close the lips into M and feel the vibration travel into the face and head. Try to let A, U, and M last roughly the same length. This even distribution helps you move through the full arc of the sound as intended. When the sound ends, stay for a moment in the silence that follows – that is where much of the practice unfolds. Start with three repetitions. Over time, you may try nine, or simply let yourself be carried by it.

AUM is especially supportive in the morning, when you want to ground yourself before reaching for your phone and starting the day. It is also powerful in the evening, before sleep, when the mind resists quiet. In moments of anxiety, even one AUM can remind the body that it knows how to breathe. And in meditation, it can serve as a doorway into silence. It is a very gentle technique and generally safe for almost everyone. If you have laryngitis or an acute vocal-cord issue, wait until recovery. If vibration makes you dizzy, shorten the sound. In pregnancy, AUM is not only safe, but often recommended, as the vibration can soothe both mother and baby.

I came across this sound a long time ago, but I truly felt it for the first time in a temple in Indonesia, where a mantra was chanted first, followed by a long OM that somehow flowed out of the sound of a bell. The whole moment is very hard to describe in words, but I had never before heard or experienced such a powerful sound within me and all around me. It was not just something I heard and that passed by. It filled the entire space – outside and inside – and continued all the way into complete silence, which then seemed to fill everything that had felt empty, restless, and unsettled.

It is a gentle way to return to yourself and let the noise in your mind slowly quiet down. Breath gives it rhythm, voice gives it shape, and things naturally begin to settle into place. Not because everything is perfect, but because for a moment, you truly meet yourself in the present moment.

Spring is in the air, the days are getting longer, and it’s the perfect time to pause, take a breath, and see if our inhales and exhales can gently harmonize with the rhythm of our nostrils.

Breathing is one of the few bodily functions that is both automatic and consciously controllable. Most of the time it happens without our attention. At the same time, we can deliberately slow it down, deepen it, or guide it. It is precisely this connection between automatic and conscious regulation that explains why the breath has been used for thousands of years as a tool for regulating both body and mind. One of the best known techniques is Nadi Shodhana, alternate nostril breathing.
The name itself carries an interesting meaning. The word nadi comes from Sanskrit and refers to channels or pathways through which, according to yogic tradition, life energy flows in the body. In modern language, these channels are sometimes compared to the meridians known from Chinese medicine, or more loosely to networks of nerves and regulatory systems in the body. The word shodhana means purification, cleansing, or harmonisation. Nadi Shodhana is therefore often translated as the purification of energetic channels or the harmonisation of breathing pathways.

In traditional yoga practice, however, this technique is not approached all at once. It has a natural progression that allows the body and the nervous system to gradually adapt to a new rhythm of breathing.

Modern physiology now confirms something that yogis observed long ago. The airflow through the left and right nostrils is not the same throughout the day. There is a phenomenon known as the nasal cycle. In a healthy person, the dominant nostril naturally alternates approximately every 90 to 120 minutes. This process is connected to the autonomic nervous system and subtle changes in the blood flow within the nasal lining. This is also why the practice of alternate breathing traditionally begins in a very simple and gradual way.

The first step is calm breathing through the left nostril only. Sit with a naturally upright spine and relaxed shoulders. Gently close the right nostril with the thumb of your right hand and allow the breath to flow only through the left side. Both inhalation and exhalation pass through the same nostril. The breathing should remain quiet, smooth, and effortless.
From a physiological perspective, breathing through the left nostril tends to have a calming effect. Some studies suggest that it may support activation of the parasympathetic nervous system, which is associated with rest, digestion, and recovery. As a starting point, you can take seven breaths through the left nostril and then switch to breathing through the right nostril. The procedure is the same, except that this time you gently close the left nostril with the ring finger and breathe only through the right side. The inhalation and exhalation remain calm and natural.
In traditional yoga terminology, the right nostril is associated more with activity and energy. Interestingly, some physiological measurements suggest a slight increase in metabolic activity when breathing through the right nostril. For this reason, this form of breathing is sometimes used before mentally demanding work or physical activity. One to three minutes per day is sufficient. It is helpful to stay with this stage for about one to two weeks so the body can become accustomed to a calm rhythm of nasal breathing.

You can then gradually move to the next step, which forms a bridge between single-nostril breathing and the full technique. Inhale through the left nostril, gently close it, open the right nostril, and exhale through the right. Then inhale again through the left and exhale through the right. The breath therefore enters the body through the left side and leaves through the right. This rhythm can be practised for several minutes each day. It is useful to remain at this stage for at least one to two weeks so that the breath and the movement of the fingers become natural and stable.

Only after about a month of this preparation is it appropriate to move to the full Nadi Shodhana, the classical alternate nostril breathing. Inhale through the left nostril, close it, and exhale through the right. Then inhale through the right nostril, close it, and exhale through the left. This cycle is then repeated smoothly for several minutes.

Traditionally the right hand is used for this technique. Personally, I usually start with the left nostril because I am left-handed, but if I practice for a longer period, I switch hands without any problem. There are two common ways to position the fingers. In the first variation, the thumb closes the right nostril and the ring finger closes the left. The index and middle fingers rest gently on the forehead between the eyebrows. This position can help stabilise the hand and support concentration. The second variation is simpler. The index and middle fingers remain relaxed and are not used. The thumb closes the right nostril while the ring finger or little finger closes the left. Both options are correct, and the choice depends mainly on comfort and ease of movement.

In many modern breathing practices, people are taught this final form of alternate breathing right away. For most healthy individuals this may not cause any problems. However, if a person does not yet have a stable and relaxed breathing pattern, moving too quickly to a more complex technique can sometimes be confusing for the nervous system rather than calming. Breath is closely connected to the autonomic nervous system, and sudden changes in breathing rhythm may occasionally create tension or restlessness. Gradual steps give the body time to adapt and develop a natural rhythm.

From a neurophysiological perspective, Nadi Shodhana is particularly interesting because of its potential influence on stress regulation. Breathing through the nose activates receptors in the nasal cavity that communicate with the brainstem through the trigeminal nerve. These signals influence the respiratory centre, heart rate, and the body’s stress response. Some research suggests that regular alternate nostril breathing may support heart rate variability (HRV), which is one indicator of the adaptability and resilience of the nervous system.

Nadi Shodhana is therefore more than just an ancient yogic technique. It is a simple way to gradually learn how to work with the rhythm of the breath and gently support balance between activity and recovery in the body. Just a few minutes of calm breathing each day can slow the pulse, stabilise the breath, and bring a sense of mental clarity.

At the end of the practice, it is helpful to close the eyes for a moment and allow the breath to flow naturally again, without control and without trying to change anything. After a few minutes of conscious breathing, the breath often deepens and slows down on its own. It is a simple reminder that sometimes all we need to do is pay attention to the most fundamental process in the body. The inhale and the exhale that accompany us from the very first moment of life to the last.

I wish you pleasant and deep breaths

Sometimes there’s no need to change, fix, or analyze anything. Just watch. Truly watch and see. In one of my favorite Sorrentino films, Parthenope, a line says that “anthropology is seeing“. Not collecting data, not explaining the world, but the ability to keep looking long enough for what lies beneath the surface to begin to reveal itself. That is precisely where the power of the ancient yogic technique called Trataka lies, a cleansing yet deeply meditative gaze. It’s a technique that teaches us the art of staying focused on one point without escape, without distraction, without the need to react immediately. In an age of constant attention-hopping, it’s a quiet return to the ability to concentrate and stay present.

The consequence of unstable attention is a scattered mind. If our aim is to reach mental calm, it is necessary to optimise where our attention is directed and to prevent our attention from being “stolen” from multiple directions. The most effective way to prevent mental fragmentation is regular practice and training of attention, and Trataka represents one of the gentlest yet most powerful ways to consciously anchor the mind and support inner peace.

The word trataka in Sanskrit means “steady gaze.” Yogis traditionally practiced it with the flame of a candle, but a dot on the wall, a symbol (ॐ), a flower, or a gentle object that carries a sense of calm can serve just as well. Concentration on a dot on the wall or on a flower can also be practiced by children, though in a much gentler form and only in certain cases, such as attention disorders. In such instances, the flame is best replaced with something softer. Trataka is about soft, conscious attention that gradually settles and deepens. It is a meditation for the eyes, through the eyes, and for the mind.

Practice is very easy. Sit in a comfortable position with your spine naturally upright and your shoulders relaxed. Place a lit candle in front of you at about eye level, approximately 60 to 80 centimeters away, making sure the flame is steady and not flickering. Close your eyes and take 3 to 5 calm breaths through the nose, allowing the body and mind to settle.

Then open your eyes and let your gaze rest softly at the center of the flame. Do not analyze or evaluate it. Simply look. Stay for about 30 seconds to 1 minute, depending on what feels comfortable.

When your eyes begin to tire or water, gently close them and observe the inner image of the flame behind your closed eyelids for 30 seconds to 1 minute. When the image fades, you may open your eyes again and repeat the process 2 to 3 more times.

The total practice lasts about 5 to 7 minutes. At the end, remain with your eyes closed for another 1 to 2 minutes in silence, noticing the lingering effect. Trataka should feel gentle, not forced. If you are new to the practice, shorter intervals and a soft, relaxed gaze are enough.

From a medical and neurophysiological perspective, trataka is deeply fascinating. Gentle, steady visual concentration helps harmonise the activity of the brain hemispheres and calms the nervous system. The eyes are a direct extension of the brain, and when their movement slows, the flow of thoughts slows as well. Regular practice can support concentration, memory, and the ability to remain mentally stable even in challenging situations. It helps with eye fatigue, excessive screen use, inner restlessness, difficulty concentrating, and information overload.

Trataka also carries a cleansing dimension. In traditional texts it is described as a technique that “cleanses both vision and mind.” Tearing during the practice is natural and is considered a way of releasing tension from the eye muscles and neural pathways. At the same time, the capacity for conscious attention, which is the foundation of meditation, is strengthened. It is often practiced before meditation and prepares the mind for silence.

Sit in the evening, light a candle, and for a few minutes allow the world to narrow into a single point of light. In that point, thoughts stop scattering in all directions. Suddenly there is nowhere to run. Only the breath, the gaze, and a gentle silence that spreads inward. After the practice, remain for a while with closed eyes and sense the afterglow, as if the inner space had been cleansed and expanded at the same time.

Trataka teaches us that concentration does not have to be hard. It can be gentle, calm, and natural, and sometimes a single steady point is enough to remind us what it feels like to be in one place, in the body, in the breath, in presence.

I wish you clear vision and a peaceful mind that isn’t afraid of silence

Right now, as the end of the year approaches, it is the perfect time for one of the gentlest and at the same time most effective breathing techniques that have been passed down through yoga for thousands of years. Its power is hidden in silence and vibration; its effect is felt in how quickly it can soften tension in both the mind and the body. It is called Bhramari (Sanskrit for “bee”). Even the name itself suggests that this is a breath that works with sound and subtle resonance, something essential for lengthening the exhale and, ultimately, for the quality of life. Long ago, yogis observed the natural world and noticed that the buzzing of bees has a harmonising and calming effect on humans. Our exhale can become exactly like that when we consciously shape it into a gentle “mmm,” a peaceful, lullaby like buzzing from which inner quiet naturally arises.

Bhramari is a technique you can do anywhere and anytime. All you need is to sit comfortably, relax your shoulders, and allow your spine to lengthen effortlessly by a few millimetres so your breath has room to flow. Inhale naturally and softly through the nose and, on the exhale, try releasing a gentle vibrating “mmm.” It does not need to be a strong or pronounced sound; on the contrary — the gentlest version is often the one that works the deepest. After doing it three to seven times in a row, you may notice the muscles in your forehead beginning to soften, your eyelids naturally lowering into a peaceful meditative position, and your mind reacting far less sharply to whatever is happening within it.

Bhramari can also be practised with different hand positions. The traditional version is called shanmukhi mudra, and it is a way of helping the mind disconnect from external stimuli. You gently cover your ears with your thumbs; place your index fingers lightly at the point between the eyebrows, and let the remaining fingers rest softly on your face; or place the index fingers lightly on the roots of the eyebrows, the middle and ring fingers over the eyelids without pressing, the little fingers gently touching the sides of the nose, and the thumbs closing the ears with a very delicate pressure.

This version is deeply introspective because the senses are drawn inward and the humming sound of the exhale becomes like an inner ode to peace. If this version feels too intense, you can simply cover your ears with your thumbs or index fingers. You can even try Bhramari without using your hands at all, for example in the office or in the car, where no one would even notice that you are practising a technique capable of shifting your nervous system within just a few minutes.

That’s what’s fascinating about bhramari. It’s not just a sound, it’s a vibration that directly affects the vagus nerve, which is the main nerve of calm, and the entire parasympathetic system. The resonance of the exhale activates the part of the nervous system responsible for slowing heart rate, relaxing muscles, and creating a sense of safety in the body. The gentle vibration in the face and head helps release tension from the sinuses, deepens concentration, and calms thoughts that often race faster than we can follow. That’s why Bhramari is recommended for anxiety, stress, insomnia, or in moments when we need to quickly change our state. No complexity is needed. Just inhale through the nose and exhale with a “mmm”. One of the simplest and most impressive breathing techniques we know.

Bhramari pranayama can indirectly help especially in cases where discomfort in the ears or hearing perception is affected by stress, tension, or irritation of the nervous system. It’s a calming pranayama where the vibrations of the exhale resonate through the skull, periosteum, ear area, and sinuses. This can lead to gentle mechanical stimulation of structures in the pharynx and jaw area, where branches of the vagus nerve run, which has a calming effect on the nervous system. It releases mental tension, promotes microcirculation in the head area, and the vibrations can contribute to a subjective feeling of relaxation in the ears.

Imagine it as a small ritual. In the morning or in the evening you sit down, close your eyes, and let your exhale vibrate for a few minutes. Then you simply remain seated for a moment, noticing how the vibration slowly fades within the space of your head. Perhaps for an instant you feel something quiet inside you. As if a small inner chamber of peace had opened, one that has always been there, only covered by layers of noise and responsibility.

Bhramari brings us back to simplicity – to a breath that is gentle and yet incredibly strong. To a sound that reminds us that even within the smallest vibration there may be a vast silence. And perhaps it brings us back to ourselves – to that place where presence, peace, and natural rhythm live. May this bee breath bring you exactly what you need today. And may it remind you that peace is always closer than it seems.

Wishing you many long and vibrant exhales

Today, I’d like to share a breathing technique that has helped many people reconnect with themselves, find calm, and return to the present moment. I believe this technique has helped me the most in life, especially when it comes to concentration and inner peace. It’s called Ujjayi. You may know it from yoga as the “victorious breath,” sometimes also called the “ocean breath.” In truth, it’s a gentle, quiet, yet very powerful way to calm the mind and deepen your connection with your body.

Ujjayi means “victorious,” but it doesn’t refer to winning over someone or something. It’s about a quiet inner victory over restlessness, stress, and distraction. In ancient yogic texts, it was described as the “breath of warriors.” Ascetics and yogis used it to build inner strength and endurance—not to fight others, but to overcome their own fatigue and scattered thoughts. That’s why it’s called the “victorious breath,” a victory over the unrest of the mind. This breath is created by gently narrowing the throat, producing a soft sound that resembles the ocean, a symbol of continuous movement and balance between inhale and exhale. Both the in-breath and out-breath go through the nose, and this subtle airflow through the throat makes a soothing sound that helps you stay present.

This breath is created by gently narrowing the throat, producing a soft sound that resembles the ocean, a symbol of continuous movement and balance between inhale and exhale. Both the in-breath and out-breath go through the nose, and this subtle airflow through the throat makes a soothing sound that helps you stay present.

You can imagine the ocean as you breathe. The inhale is like a wave slowly rolling toward the shore, bringing energy and vitality. The exhale is like the wave gently retreating back into the ocean, carrying away tension, fatigue, and everything the body and mind no longer need. The wave comes, the wave goes. The breath comes, the breath goes.

Ujjayi breathing has many benefits. It calms the nervous system, reduces stress, and helps restore inner balance. It warms the body from within, supports energy circulation, and improves focus. The soft sound of the breath works like an inner mantra—when thoughts start to wander, you can return to it and find yourself anchored again in the present. With regular practice, the breath becomes deeper, smoother, and the mind quieter.Modern research shows that Ujjayi activates the parasympathetic nervous system, the part of the body that slows the heart rate, lowers stress hormones, and supports recovery. In other words, Ujjayi literally shifts the body from “fight or flight” into “rest and restore.”

In ancient India, it was said that those who master Ujjayi master prāṇa, the life force itself. Ujjayi is therefore more than a breathing technique, it’s a way back to the inner ocean that exists within each of us, where rhythm, peace, and life flow naturally.

Try sitting quietly this evening and simply listen to your breath. The inhale brings peace, the exhale lets go of unease. After a few minutes, you may notice that the ocean seems to be breathing within you. And that is enough.

Wishing you peaceful breathing.

6-8min reading

Let’s move on to the second tip or something we should keep in mind once we begin to consciously breathe or even try to learn how to breathe better and more efficiently. It is important to understand that this is a long term process and it can take quite a while. Some people experience progress after just a few months, but in my opinion, mastering the breath takes a whole lifetime all the way to our final exhale.

Breathing is more than just an automatic process. It is a bridge between the body and life energy. In the book The Tao of Health, Sex, and Longevity, Daniel P. Reid describes the breath as a key tool that not only supports health but also awakens and harmonizes our inner energy. Properly guided breathing can calm the mind, improve the flow of life through the body, and support a longer and more vibrant life. Many of us already know this, but it is challenging to remain constantly aware of it, to return to it again and again, and to deepen that understanding over tim

Breathing through the nose is the most optimal pathway for air to enter the body. The nose filters, moistens, and warms the air, which reduces irritation in the respiratory tract and allows for more efficient energy intake. Nose care is essential. Regular rinsing of the nose with a saline solution, known as jala neti, helps to keep the nasal passages clear, prevent inflammation, and allow for deeper and more relaxed breathing. We will talk more about jala neti another time, but for now, it might be enough to simply try clearing your nose without tissues from time to time. For example, you can blow your nose under running water, which adds moisture and makes the whole process gentler and more effective.

People with a more practical or spontaneous approach to the body usually have no problem with this. On the other hand, those with a more gentle and sensitive nature may feel hesitant to blow their nose freely without a tissue. Interestingly, in many traditional cultures such as in the Himalayas or in India, it is completely normal to clean the nose by blocking one nostril and forcefully blowing out through the other. Then the process is repeated on the other side, ideally under running water and especially in the morning. The nose gets cleared of crusts and anything that does not belong there, and suddenly breathing becomes easier. Opening up the nasal passages is a liberating experience and makes breathing more pleasant throughout the entire day.

Once we are able to consciously observe our breath and use it to calm the mind, and once our nasal passages are clean and open, we can move on to the breath that I believe is most natural to us. This is abdominal breathing, which we naturally used as children. Right after birth we breathe directly through the diaphragm, but as we grow older our breathing becomes shallower and moves up into the chest or even stays only in the nose. Instead of lifting only the upper chest when we inhale, we should aim to activate the diaphragm and the belly. During inhalation, the diaphragm moves downward and the belly gently expands outward and to the sides, allowing for deeper air intake. The exhale then brings release and helps to let go of tension. The belly naturally softens and returns inward with the exhale.

This way of breathing helps improve oxygen flow, reduce stress, and balance the inner functions of the body. Many people tend to hold their belly in throughout the day, whether due to tight clothing, habit, or the desire to appear slimmer. But this is actually counterproductive. Letting the belly relax, especially during sleep or rest, and not holding tension in the abdominal area is essential for abdominal breathing. This type of breath is easiest to learn while lying down, but ideally it should also be practiced while sitting, standing, or walking. This is more challenging but absolutely possible.

Of course, not everyone can comfortably breathe through the nose. If nasal breathing is difficult or uncomfortable for you, do not force it. Feel free to breathe through your mouth. The important thing is not to manipulate or push the breath forcefully. That would go against the very goal we are trying to reach. Everything takes time, and your body needs space and gentleness to adjust.

Try a very simple and soft relaxation practice tonight before going to bed. Just breathe naturally without trying to control or lengthen the breath. Inhale gently through the nose and exhale slowly through a small opening between your lips. If longer nasal exhales are difficult for you, this method might be a pleasant alternative. Repeat this a few times, ideally three to six rounds, and you may feel a bit more relaxed. Your heart rate might lower slightly too, which is exactly what we want before falling asleep.

Wishing you peaceful breathing

5 min reading

Hello, and warm greetings to all of you reading this short piece.
I’ve always wanted to share with others what has helped me most — or made a truly meaningful difference — in my life. But filming videos and being more online than offline just isn’t my thing.

So, I’ve decided to offer you little tips and tricks that you can easily use in your everyday life to improve your sleep and overall quality of life , right here on the miniblog, in the form of short articles that take just 5 to 10 minutes to read. My sources are the books I have read and the trainings I have completed. Today, I am sharing the thought: Prāṇa (life-breath, life energy) is the light of all beings; it is their centre and their support. (Chandogya Upanishad 3).

The first tip I want to share is something incredibly simple and yet incredibly effective. Notice your breath. As you go about your day: waking up, moving, exercising, walking, working, eating, reading, talking, or falling asleep try, even for just a few seconds, to become aware of your breathing.

You don’t need to change it. Just notice it. Is it deep or shallow? Loud or quiet? Can you even feel it at all?
Once you become aware of it for a moment, gently deepen your inhale, and slowly extend your exhale. That’s all.
Simple, right? But this small shift has a powerful effect, not just emotionally, but also physiologically. Conscious breathing has real, measurable impacts on both body and mind.

It lowers the level of cortisol (the main stress hormone) in your system. Within minutes, your parasympathetic nervous system, the one responsible for rest and regeneration begins to activate. Your body moves from the “fight or flight” state into a space of balance and calm.
It slows your heart rate and lowers blood pressure. A long exhale tells your body that you’re safe. That’s why conscious breathing is often used during anxiety, panic attacks, or before sleep.

It enhances brain function. Research shows that intentional breath supports mental clarity, emotional stability, and better stress response. It also helps in cases of burnout, insomnia, and even mild depression.

It supports immunity. Better breath = better oxygen–CO2 exchange. Your cells become more oxygenated, and your body is better equipped to handle inflammation.

It helps the body release tension naturally. Most of us breathe shallowly, often only into the chest. Breathing deeply into the belly called diaphragmatic breathing, it helps relax tight muscles, calm an uneasy stomach, or soften stiff shoulders. No need to “solve” anything, just breathe.

Conscious breath is a subtle bridge between body and mind.
This simple practice teaches us to be more with ourselves, with our body, our emotions, and the reality (or surreality:) we’re currently in. You can turn it into a little ritual. For example, come back to it while sipping your morning coffee, your favourite tea, or while doing anything that brings you peace. Over time, you may find yourself noticing your breath more often and breathing more freely, thinking more clearly, and feeling more present. And sometimes, that’s more than enough to make your day feel a little lighter, and life feel a little more (sur)real 🙂

Wishing you peaceful, present breathing.