Branayam, which includes techniques like Nari Shuddhi (alternate nostril breathing) and Kapal Pati (rapid forceful exhalation), effectively reduces anxiety and stress. These techniques lower CO2 levels and decrease respiratory rates, leading to a calming effect. They specifically reduce the activity of the sympathetic nervous system—associated with adrenaline and cortisol production—while activating the vagus nerve, which slows heart rate and induces relaxation. These methods are particularly helpful for those with active minds prone to anxiety and panic, as they physiologically promote a state of calm. Unlike traditional Zen practices that focus on observing thoughts, which can exacerbate panic, Branayam techniques directly address the physiological aspects of stress, making them more effective for individuals seeking immediate relief from anxiety.