The Caring Breath to Release Stress

A gentle practice from Fiona Agombar, renowned author and expert in yoga for stress, fatigue and burnout

As part of International Stress Awareness Week (4-11 November), here’s a simple yoga practice to help release stress and calm the mind. Research shows yoga can effectively reduce stress and this practice can help soothe the nervous system, leaving you feeling grounded and cared for.

How to practice the Caring Breath 

1. Get comfortable. Sit in a chair without arms, with your feet flat on the floor. Take a few moments to connect with your body, noticing how you feel and observing your breath without judgment.
2. Hand movement and chanting
   • Place your hands on your knees. Inhale, lifting your right hand to shoulder height and extending it to the right. Let your gaze follow your hand.
   • Exhale slowly, chanting “Om karuna namaha” (which means “I am not separate from compassion”) as you bring your right hand across to your left shoulder.
   • Gently rest your hand on your shoulder and look down softly, pausing for a few breaths. Focus on being kind to yourself. You might like to massage your shoulder here, adding a little extra care.
   • When ready, inhale and extend the arm out to the right again, then exhale, bringing the hand back down to rest on your knee.
3. Repeat on the other side. Extend the left arm to shoulder height on the inhale, following your hand with a gentle gaze. On the exhale, bring it across to rest on your right shoulder, chanting as you move. Take a moment to look down, give a light massage, and pause for a few breaths. Inhale, extend the arm back to the left, and exhale, bringing your hand back down to your knee.
4. Continue the practice. Repeat one or two more times on each side. Keep a soft gaze on your hand and, if possible, cultivate a sense of compassion as you rest your hand on your shoulder. Alternatively, you can chant “Om shanti” (peace) or simply breathe with the movement if chanting isn’t for you.
5. Close with quiet. When you finish, place both hands on your knees and sit quietly for a few moments. If you’d like, you can cross your arms over your heart, resting each hand on the opposite shoulder, and gently rock side to side. This movement soothes the nervous system, easing any lingering tension.

Fiona Agombar’s latest book, Breathe Rest Recover (co-authored with Nadyne Mackie), will be available from Singing Dragon on 20 November. BWY members can enjoy a 20% discount—visit the My Resources section on the BWY website to access your Member Discount Codes. To find out more about Fiona Agombar, please visit her website: www.fionaagombar.co.uk.