These days when we look around us, we feel that there is so much happening and there is so much chaos as well. The news specially which is a overdose makes you feel sick and stressed at times, and there are countless people telling you what you should be doing what you should not be doing. Almost everything in life that you are doing feels wrong. I have been following some biohackers on Insta and when I see their reels, I feel like my whole life is going wrong and everything that I have been doing is wrong, right from using the mattress that I sleep on and drinking water, or even the air I breathe. In such a case where can I go and live is a bigger question, because I cannot run away from the Air around me. It's so difficult to keep on tracking every single thing we do and use, and it is not that I can run away from this life.

What I need is then a way to be in control of my emotions and stay emotionally grounded and also be in control of my physical system. The only way that I have been able to do this is by practicing regular breath work that helps me stay grounded, calm and centered and in touch with my inner self.

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An effective breath work combined with Meditation and music personally I have found it very effective. I learned some good techniques last year in a program organized by NOA-AON community. It was not that before I was not practicing breath work, but there were some very effective ways that I learned from them, which were in total contrast to what I was following and I found them effective in terms of handling stress and quickly move up into a state of relaxation. The beauty of this wellness therapy is that the breath is always available to us, we do not have to pay anything for this practice, it's just about learning the techniques and then doing it from your own space and your own time.

Anulomvilom, Kapalbhatti, Ujjayi these are some very common traditional breathing practices and are very effective but besides these, the ones that I learned new last year and following them have also been very effective.

• 6x6 - Throughout the day focus on longer, slower and deeper breathing, being aware of the 6 sec inhale and 6 sec exhale as much as possible.
• 4,7,8 - for anxiety and relaxation, inhale for 4, hold for 7 and exhale for 8. Repeat this as much as needed with minimum 3x.
• 2x4 -To calm the nervous system down and release excessive CO2 out of your system, inhale for 2 sec and exhale double the time.

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Lately I also came across this Box Breathing technique, which is also working very fine. The techniques go like; Inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds and hold the breath out for 4 seconds. The seconds can be increased but it needs to be same for the whole process. A good 10 cycle is very effective and it can be done through out the day mindfully at any place. This particular practice helps very well in grounding. It puts us in a neutral energy space, where it's not a relaxation, nor a charge up, it's just about getting blank, which is also required sometimes, because it helps bring mindfulness.

Some of the breathing techniques with mindfulness we can follow through out the day, and we do not need special seating and arrangements to follow, that's the beauty of breath work, it's with just yourself with no tools required. So why should one not do it?

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