Expect stress levels to be high for many—if not most—of us over the next few weeks!

As if we are not busy enough. As if there aren’t already more than enough things to do. I just breathed with a guy who was rushing to finish several work projects before the year’s end. And after work, it’s all about shopping and cooking, office parties, religious duties, and family gatherings.

Between traffic jams, packed airports, and long lines everywhere, there’s the traditional increase in credit card debt. Heck, just trying to figure out what to get certain people can be a source of great stress! When will you find the time to send out all the Christmas cards? And at Christmas dinner, do you hold your tongue as usual, or do you finally speak your mind to your Aunt Lucie or your Uncle Harry?

For many, the holidays will also be marked by the loss of loved ones.

And yet, beneath it all, this is a very special season of appreciation and celebration. It is a time to connect more deeply with our family and friends, and to spread peace and goodwill throughout our communities.

Ask yourself:

• Where will your attention be this season?
• What will be your focus?
• What will you do with your energy?

Here is a simple lesson from the Breath Mastery Fundamentals Program—a breathing exercise to help you move through the holiday season with a relaxed body, a quiet mind, and a peaceful heart.

Practice the Triangle Breath

Inhale, exhale, pause…

Inhale, exhale, pause…

Inhale, exhale, pause…

Sounds simple, doesn’t it?

It is.

In fact, it’s nature’s way of breathing when we are truly at rest. It’s how your body naturally breathes when nothing is disturbing your comfort or peace.

Try it now.

Breathe the Triangle Breath:

• Inhale…
• Exhale…
• Pause…

Repeat.

Start with a 4-4-4 Breathing Pattern

Practice a 4-4-4 pattern for one or two minutes.

• Inhale for a count of 4
• Exhale for a count of 4
• Pause for a count of 4

After six to twelve Triangle Breaths, notice how you feel.

If you’ve been counting in seconds, you’re breathing at approximately six breaths per minute—a proven therapeutic breathing rate that naturally promotes relaxation and helps release stress.

Find Your Most Comfortable Breathing Rhythm

At our live breathwork events, I train participants in two directions:

• Comfort
• Challenge

Begin with a 3-3-3 or 4-4-4 breathing pattern, then adjust it toward what feels most comfortable.

Experiment by changing the shape of your triangle:

• Make the inhale longer or shorter.
• Lengthen or shorten the exhale.
• Adjust the pause after the exhale.

Practice for a minute or two and discover the breathing rhythm that feels easy, natural, relaxing, or energizing.

Your ideal pattern might be:

• 5-5-5
• 4-2-6
• 8-4-4
• 3-6-3

Whatever feels best for you can become your personal technique for refocusing, reducing stress, clearing your mind, settling your stomach, and calming your nervous system.

Gently Challenge Yourself

The second direction of training is challenge.

For example, if holding a pause after the exhale feels uncomfortable, practice extending it gradually.

If your comfortable pause is only two, three, or four seconds, work toward six, eight, or even twelve seconds over time—without strain.

Progress gently and let your body adapt naturally.

Triangle Breath Practice Tips

1. Breathe Without Force

Avoid unnecessary muscular effort. Make each inhale conscious but relaxed.

2. Enjoy the Expansion

As you inhale, appreciate the feeling of expansion.

As you exhale, consciously relax your body and release tension.

3. Make the Pause Your Comfort Zone

Treat the pause after the exhale like coming home.

Don’t rush into the next breath.

Linger in the quiet, open feeling of inner stillness for as long as it feels comfortable.

Final Thoughts

Good luck with your practice, and many blessings on your path.

May your holiday season be filled with healthy comfort, peaceful breathing, and natural joy.