Stress Management

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Three-Part Breath (Dirga Pranayama)

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A FOUNDATIONAL YOGIC BREATH Dirga Pranayama The Three-Part Breath — one continuous wave through the belly, ribs, and chest. A single inhale, unfolding gradually through three regions of the torso — then releasing back through them in reverse. Not three breaths, but one: full, slow, and wave-like. 1 · belly 2 · ribs 3 · chest exhale · release THE BENEFITS Expands Capacity Engages the full lung and diaphragm, building deeper breath capacity. Calms the Mind Slows the breath and quiets the nervous system's chatter. Grounds Attention Anchors awareness in the body, cultivating present-moment focus. HOW TO PRACTICE 1 Cleansing breaths Take a few normal, deep inhales and exhales to let the body settle. 2 Fill the belly Inhale slowly through the nose, letting the belly and lower ribs gently widen. 3 Expand the ribs Without pausing, continue the inhale outward into the ribs and back. 4 Rise into the chest Let the breath finish filling the upper chest, lifting softly beneath the collarbones. 5 Release in reverse Exhale slowly — softening the chest first, then the ribs, then the belly. 6 Flow, don't force Let it move as one wave. Continue for several rounds, up to five minutes. "One wave of breath, rising through three rooms of the body — and settling as slowly as it came." Several rounds · up to 5 minutes DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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Alternate Nostril Breathing (Nadi Shodhana)

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AN ANCIENT PRANAYAMA PRACTICE Nadi Shodhana Alternate Nostril Breathing — a yogic practice to purify, balance, and clear the mind. In Sanskrit, nadi means channel, and shodhana means purification. This practice clears the subtle pathways of the mind-body system, gently bringing the whole self back into balance. inhale · left exhale · right inhale · right exhale · left ONE ROUND THE BENEFITS Calms the System Eases stress and anxiousness, soothing the nervous system. Clears & Balances Supports respiratory health and helps balance hormones. Sharpens the Mind Fosters clarity, focus, and balance between the two hemispheres. HOW TO PRACTICE 1 Get settled Sit tall, spine long, eyes closed — ideally in the morning, on an empty stomach. 2 Form Vishnu mudra Fold the index and middle fingers in; use the thumb and ring finger to close each nostril. 3 Left in, right out Close the right nostril and inhale left; close the left and exhale right. 4 Right in, left out Inhale through the right, then exhale through the left — one round complete. 5 Repeat & release Continue the pattern, then let your breath return to normal. Notice how you feel. "One breath rises on the left, descends on the right — and the mind settles into balance." 5–15 minutes · ideally each morning, on an empty stomach DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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Resonance (Coherence) Breathing

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REGULATING THE NERVOUS SYSTEM Resonance Breathing A slow, even rhythm that brings the heart, lungs, and nervous system into quiet alignment. Also known as coherent breathing, this practice slows the breath to about five to seven breaths a minute — roughly 5.5 seconds in, 5.5 seconds out — the pace at which heart rate variability reaches its natural peak. inhale · 5.5s exhale · 5.5s ≈ 5–7 breaths / min HOW IT WORKS At this pace, heart rate rises gently with each inhale and falls with each exhale — engaging the baroreflex and the vagus nerve, and guiding the heart, breath, and nervous system into a shared, coherent rhythm. THE BENEFITS Lower Stress Shifts the body out of fight-or-flight and into rest-and-digest. Ease Blood Pressure Trains the baroreflex, supporting steadier cardiovascular control. Sharpen Focus Strengthens vagal tone, supporting mood and mental clarity. HOW TO PRACTICE 1 Get comfortable Sit or lie down in a quiet space, and let your eyes close. 2 Set your pace Use a pacing app, or simply count the seconds in your head. 3 Breathe evenly Inhale gently through the nose for 5.5 seconds, then exhale for 5.5. 4 Keep it soft Let the belly rise and fall gently — no forcing, no straining. "A rhythm slow enough for the heart to hear itself — and settle into its own quiet coherence." 5.5s in · 5.5s out · 5–10 minutes daily APPS THAT CAN HELP · The Breathing App (free) DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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GROUNDING IN THE BODY The Physiological Sigh A two-breath pattern your body already knows — used consciously to settle the nervous system. When the mind is racing or the body feels tight, this is often the fastest physiological route back to calm — no app, no equipment, just two breaths in, one long breath out. inhale top off long exhale HOW TO PRACTICE 1 First inhale Breathe in slowly through your nose, letting the lungs open fully. 2 Second inhale — the top-off Before you exhale, sip in a second, shorter breath to fill the lungs a little further. 3 One long exhale Let it all go through your mouth, slow and unhurried, shoulders softening as you release. 4 Repeat Continue for one to three rounds, or for up to five minutes — however long you need. 5 Arrive Pause. Notice what has shifted inside you — in the breath, the body, the mind. "The body sighs on its own, in sleep and in relief. Here, you simply borrow the gesture on purpose." 3 rounds · up to 5 minutes · repeat as needed DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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LET’S TALK ABOUT GRATITUDE

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As I shared recently shared in my Instagram stories this past week, I’ve been keeping a gratitude journal for 21 days (a challenge to myself). The 21 days are up and I’ll be continuing this nightly ritual. 

Why? 

  1. I knew intellectually that opening my mind to seeing the abundance in my life would help to lessen the “scarcity mindset,” which I am certain many of us possess. However, actually regularly doing this practice myself, I now know a true shift in my perspective is occurring. There’s a softening that I feel - in my mind, in my body, and in my spirit.

    2. It’s made me a happier person. Yes - not kidding - 21 days and I’m seeing things with less bitterness, and fear, and concern. This is NOT to say what’s happening right now on the planet (#climatecrisis) and the injustices and atrocities occurring in our country aren’t on the forefront of my mind. I can both be happy - my “spirit well” can be full so to speak - and fiercely work on what matters. I think it’s actually making me fiercer and have more clarity to act.

    3. It’s bred a whole new practice of following and logging my “generosities” each day. I’m tipping more robustly, giving money to the strangers who seem to need it, and overall finding ways to give more generously.

Do note this is not a bunch of fluff either. Science has shown gratitude rewires your brain in a positive way through neuroplasticity. For example, research has shown gratitude stimulates the hypothalamus (a key part of the brain that regulates stress) and the ventral tegmental area (part of our “reward circuitry”). It also can help to rebalance your limbic system. 

What are some other ways to cultivate gratitude other than keeping a gratitude journal? Write (and send if you can!) a thank you note; count your blessings; mentally thank someone who did something nice for you; meditate.

Tell me, how do you practice gratitude? And generosity? How do you feel it affects you as a human and on a larger scale? Would absolutely love to hear your thoughts!! 💚

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TEACHING THE NEUROSCIENCE OF MEDITATION!

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What a joy it’s been to start teaching the neuroscience of meditation for Nalanda Institute’s Meditation Teacher Training at Pure Yoga West. My two other co-instructors Megan Mook and Scott Tusa are truly AMAZING meditation teachers! Looking forward to an awesome next 10 weeks! More to come soon! ♡

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THE YEAR OF YES, EP. 23: YES TO GOING SLOW

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awesome street art in Williamsburg by Mike Makatron

awesome street art in Williamsburg by Mike Makatron

It’s been about a month since my last post. It’s because I’ve been purposely living life more SLOWLY. Summer is a great time to slow down - the weather is hot and humid, the days are long, and co-workers are away on vacation making getting things done take more time. But by slow, I mean easy, relaxed, and leisurely - not languid, sluggish or heavy.

How does one slow down? 

  • DO LESS. Pare down the to-do list to the ESSENTIAL + URGENT items. Leave the others. Disconnect from the e-devices for several hours a day. I loved the New York Times article on JOMO (the JOY of missing out!)

  • BE PRESENT. Feel the sun on your skin. Notice the gorgeous summer blossoms and foliage around you. Taste the fresh produce that’s bountiful right now.

  • LISTEN. Focus on listening intently to the person who is talking or the sounds that surround you. Don’t interrupt and don’t give your two cents. Just listen. Hear the birds' predawn chirping. Enjoy the sounds of the trees rustling in the wind. Notice the sounds of the summer rainstorms. 

  • WALK SLOWER. DRIVE SLOWER. MOVE SLOWER. Yes, you need to get it done. What is five extra minutes? Really, ask yourself if getting somewhere faster to save a few minutes is worth the stress. Do a walking meditation. Wander. Meander. Amble. 

  • DAYDREAM. Research continues to emerge showing us that daydreaming is an amazing (ahem, essential) tool to cultivate creativity and new ideas. 

  • PLAY. In the garden. At the park. Board games. While swimming. And laugh.

“How we spend our days is, of course, how we spend our lives.” 
― Annie Dillard, The Writing Life

 

How do you slow down?  🐌

Sending positive thoughts and energy to you to make time for some dreamy, quiet hours. You most certainly deserve it.

 

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

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THE YEAR OF YES, EP. 22: YES TO TULSI (HOLY BASIL) 🌿

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Tulsi, also known in English as holy basil, Ocimum tenuiflorum L, belongs to the mint family and is a cousin of sweet basil. It is a powerful aromatic herb that has been used extensively as a medicinal herb in Ayurvedic medicine. 

Its evocative scent is mesmerizing. Tulsi's unique fragrance qualities are spicy, sweet and herbaceous-somewhat minty, with a pronounced sweet, warm, clove-like essence.

Traditionally, tulsi is considered a purifier of the mind, body, and spirit. Some texts describe it as an adaptogen (stress modulator). One of the primary active compounds of holy basil oil is eugenol, which is a potent antimicrobial and is one of the compounds that gives it its distinct fragrance. Holy basil also contains other therapeutic components, including the flavanoids orientin and vicenin and phytochemicals such as rosmarinic acid and apigenin. The research on tulsi's other purported benefits looks promising, these include: blood sugar control, anti-cancer properties, and lowering stress hormones. 

As per Mountain Rose Herbs (one of my fave herb shops), holy basil has been “revered throughout India for thousands of years. Ayurvedic texts describe Holy Basil as a pillar of holistic herbal medicine and a goddess incarnated in plant form (the mother medicine of nature).” 

I distinctly remember my Nani - my grandmother - my mom’s mom - had a tulsi plant placed in the courtyard of her home in Gujarat, India. I am visiting her this fall and hopefully it’s still there!!

I decided to grow my own tulsi this year in my window box garden. It's growing like wildfire! I've been using the blossoms and leaves on my meditation altar, chewing on fresh leaves, and sometimes making a tea.

Give it a try! It’s a magical plant indeed! 💚

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

 

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THE YEAR OF YES, EP. 16: YES TO KEEPING PLANTS & FRESH FLOWERS AROUND

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Fresh cut tulips on my dining room table.

Fresh cut tulips on my dining room table.

Dr. Shah’s prescription: treat yourself to some fresh flowers or a house plant!

I'm not sure if I've ever met someone who doesn't like plants or fresh flowers in their home and work environment. Pretty green things not only make pleasant decor, but they seem to be very good for your brain health too. Research is revealing that our brains are hardwired to de-stress and engage in new ways when we're in touch with beautiful natural things. That’s some good news!

A growing body of scientific evidence is showing that spending time in nature or even just looking at nature (yes, on computer screens too, seriously!), can improve our minds, attention spans, creativity, prosocial behavior (such as kindness), and much more. Being in touch with nature seems to also improve mental health, decreasing depression and increasing the sensation of "aliveness." 

Walk the Green

Studies have shown that city dwellers have higher risk for anxiety, depression and other mental illnesses than people living in less urban environments. A great way to mitigate some of this risk is to choose daily paths to and from your destinations that include greenery, such as a park or tree-lined street. In fact, the Japanese have "forest therapy" as part of their medical arsenal to combat stress, and a study shows that walking in forests indeed decreases cardiovascular risk. Forest therapy can include hiking or simply spending quiet, mindful time with nature among trees and foliage.

See the Green

Adding some green to your indoor environment is a good idea too - plants, fresh-cut flowers, and even nature-scene screen savers and computer background images. Taking intermittent breaks and looking out of a window at some greenery is also helpful for your health, and not just because sitting for prolonged periods is harmful for your body (read more about that in a coming blog post). A study looking at college students in Australia doing a computer test showed that providing a single 40-second "microbreak" of an image of a green rooftop between tests improved their performance.

Be the Green

So, schedule your day to include "green breaks," however brief (does your office have a courtyard, terrace, or green roof?). Take a quick walk during lunch. Take a bike ride. Do some gardening. Have an after dinner stroll by some trees. Thinking creatively here is key. But whatever you do, make "being green" part of your health insurance policy! 💚

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.