Chapters (4)

Stress is a Silent Epidemic

UDAYA Yoga & Fitness · 1:13

In this practice

Key teachings

Mindful breathing for stress relief
Nervous system regulation through breath
Acceptance of the present moment
Shifting from reaction to response

Ideal for

Individuals experiencing stress or anxiety
Beginners to breathwork and meditation
Anyone seeking a quick mental reset
Those looking to calm their nervous system

Lesson

Instructions

Stress is the silent epidemic of our time. Meditation isn't just sitting quietly—it's training your nervous system to respond, not react. 🌱 In just 10 minutes, you can shift from survival mode to thriving mode. Transform your relationship with stress and experience anxiety relief at UDAYA.com Teacher: Annie Carpenter

Steps

Three-part breath (Pranayama)
Slow, controlled exhalation
Diaphragmatic breathing
Breath awareness

Benefits

Anxiety relief
Stress reduction
Nervous system regulation
Promotes mental clarity and calm
Cultivates inner spaciousness
Enhances self-awareness

Transcript

Inhale for 1/3. Inhale 2/3. Feel the widening. And then all the way up. Feel the breath rise up under the collar bones, the softness of the shoulders. Exhale slow. Keep exhaling. Find your own pace. Get empty. And just a wee pause. Give yourself a recovery breath in and out. And now find your own rhythm. And take that one more time. Inhaling in threes. And as you allow the vill one perhaps to slow and even deepen, can you feel yourself growing in that wanting more and more and more? Can you let yourself accept what is even as you're becoming more expansive inside? Exhale when you're ready.

Practice summary

Level: all levels
Duration: 10 minutes
Equipment: none
Target areas: LungsDiaphragmNervous systemMindShoulders
Energy: calming

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