Simple Breath Technique: Longer Exhales

Last day to join the Yoga & Ayurveda Mentorship at https://www.quietmind.yoga/mentorship

Today and every day this year, people will spend about $50 million on antidepressants—and much more on health and wellness. In this episode, I share how meditation, mindfulness, breath, and simple tools let you be your own pharmacy. If sitting still makes you more anxious, good news: the point isn’t how it looks on the outside. It’s about attention training—choosing a point of focus (dharana), letting it carry you into absorption (dhyana), and touching that quiet equanimity (samadhi) you can return to anytime.

We get practical: longer exhales you can do in line at the store, walking meditations with no headphones, Yoga Nidra/NSDR when the mind won’t settle, and how to pick the right level of “challenge” so your attention muscle actually grows. We also dig into why HRV matters, how to ride daily sympathetic/parasympathetic waves, what nostril dominance says about brain hemispheres, and why five minutes a day beats waiting until crisis.

You’ll learn:

— The real definition of meditation and why “I can’t quiet my mind” means you’re already practicing

— How to choose your dharana (breath, mantra, mudra, movement, sound) so it fits your nervous system today

— A dead-simple breathing protocol to lower heart rate fast

— Why guided Yoga Nidra/NSDR works when sitting doesn’t

— How short daily reps rewire prefrontal circuits for focus, calm, and better choices

Five key lines from this episode:

— Just noticing your mind wander and returning to the breath is the work.

— Pick a focus that meets you where you’re at so the attention muscle actually grows.

— Longer exhales are the fastest way to drop into parasympathetic.

— Touch the bottom of the pool every day, then come back up.

— Be your own pharmacy with five to ten minutes a day.

Try this today: set a 10-minute timer and breathe in through the nose and out longer than you inhale. If sitting spikes anxiety, walk without podcasts and feel your steps, breath, and the breeze. If you’re exhausted, do Yoga Nidra/NSDR and let the point of focus move through the body.

Want to go deeper and actually live and teach this work? Join the Yoga & Ayurveda Mentorship at quietmind.yoga/mentorship. Practices and guided sessions are inside the Quietmind Yoga Membership at quietmind.yoga.

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Keywords: meditation, mindfulness, breathwork, dharana, dhyana, samadhi, parasympathetic, HRV, hippocampus, gray matter, yoga nidra, NSDR, mudra, mantra, pranayama, alternate nostril, ida, pingala, attention training, equanimity