A Breath of Early Summer
Hi dear one,
the light has shifted.
Early summer has quietly arrived, soft and full of promise. The air holds warmth without yet demanding rest.
In my tiny Mediterranean garden, everything is reaching slowly and steadily toward the sun. This time of year always reminds me to slow down and appreciate the season that’s coming. If I’m not careful, I’ll blink twice and summer will be over, and we’ll be putting on warm socks again.
It’s easy to get swept up in doing, planning and moving forward. But what if this season could be both exciting and grounded?
A Breath to Meet the Season
As summer approaches, I turn to simple breath practices that cool, soften, and bring me back to myself. I want to introduce you to a simple pranayama practice to help clear your mind.
Of course, in case you are new to the topic, let me first explain what pranayama is and how it can be beneficial for you.
What Is Prana?
In ancient yogic philosophy, prana is known as the life force—the subtle energy that animates all living beings. It flows through the body and mind, supporting every movement, every breath, every thought.
We draw prana from the air we breathe, the food we eat, the sunlight we soak in, and even the connections we share with others. When prana is abundant and flowing freely, we feel clear, alive, and balanced. When it's low or blocked, we may feel tired, foggy, or emotionally overwhelmed.
What Is Pranayama?
Pranayama is the practice of expanding and deepening our capacity to hold prana. It’s not just about breathing—it’s about the quality of the energy within us.
Through gentle, intentional breath practices, we learn to calm, nourish, and strengthen the nervous system. We learn to slow down, soften the inner noise, and reconnect to the rhythm of life.
Breath becomes our bridge - between body and mind, between movement and stillness, between the seasons and ourselves.
The Science of Breath
Yes, scientific research supports the benefits of pranayama. It is fascinating how modern science is beginning to echo what yogis have understood for thousands of years.
When we practice pranayama, we’re not just breathing—we’re actively working with the nervous system. Certain breath patterns stimulate the parasympathetic response—our body’s natural "rest and restore" mode. In this state, heart rate slows, stress hormones decrease, and the mind becomes more focused and calm.
Recent studies have shown that pranayama can:
– Reduce anxiety and improve emotional regulation
– Lower blood pressure
– Support better sleep and digestion
– Increase lung capacity and oxygen efficiency
– Even change patterns of brain activity linked to attention and mood
This is why even just a few minutes of slow, mindful breath can shift everything. It’s not magic—though it may feel like it—it’s biology, working with us instead of against us.
Here’s one of my favorites—try it outside, if you can:
Samvritti Pranayama (Box Breathing)
Balancing Breath for Calm and Focus
This practice uses steady, even breaths to help soothe the nervous system and bring your mind into balance. You can start with Stage 1 and move on to Stage 2 as you feel more comfortable.
Stage 1 – The Basic Box Breath
– Sit comfortably with a straight spine (ideally diamond position if you’re a beginner).
– Rest your hands on your knees in Chin Mudra (thumb and index finger gently touching).
– Inhale slowly through both nostrils for a count of 4 — 1...2...3...4
– Hold the breath gently for a count of 4 — 1...2...3...4
– Exhale softly through both nostrils for a count of 4 — 1...2...3...4
– Pause briefly before starting the next breath.
Focus on keeping the breath smooth and even. Match the timing to your heartbeat if possible. Repeat 8 to 12 times.
Stage 2 – The Full Box Breath
When you’re ready, add the fourth side to the breath cycle:
– Inhale for 4 counts — 1...2...3...4
– Hold the breath in for 4 counts — 1...2...3...4
– Exhale for 4 counts — 1...2...3...4
– Hold the breath out for 4 counts — 1...2...3...4
Repeat this cycle 8 to 12 times, keeping the breath gentle and controlled throughout.
As you practice Samvritti Pranayama, remember that it’s perfectly normal for the mind to wander. Gently guide your attention back to the breath without judgment.
If at any point the breath feels uncomfortable or strained, simply return to your natural breathing rhythm. With regular practice, your breath will become smoother and your focus steadier.
Try to set aside just a few minutes each day - morning or evening - to connect with this calming rhythm. Over time, you may notice a greater sense of peace, clarity, and balance in your daily life.
Wherever you are, I hope early summer meets you gently. Let the light in, breathe, be patient with yourself, and enjoy the journey inward.
With warmth,
Ema
Sources:
Healthline, 2024 — “Benefits of Pranayama,” https://www.healthline.com/health/pranayama-benefits ↩ ↩2
Healthline, 2024 — “Pranayama and Blood Pressure,” https://www.healthline.com/health/pranayama-benefits ↩
Healthline, 2019 — “Pranayama and Lung Function,” https://www.healthline.com/health/pranayama-benefits ↩
Frontiers in Psychiatry, 2020 — “Brain Activity and Pranayama,” https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00467/full ↩