If you’re experiencing stress or volatility in a relationship, this easy Meditation can be extremely helpful. With consistent practice, you can come into a neutral, non-reactive place and feel steady, secure and graceful amidst the turbulence. Your can finally start taking your decisions from a non-reactive place which will improve your judgement.

This meditation works so fast because it uses the powerful mudra (hand position). Left hand will be pressed over the heart. It an effective calming mudra that stimulates the vagus nerve that in its turn stimulates the parasympathetic nervous system response (relaxation response). Think how you instinctively press your hand against the chest when you are frightened. The breath pattern used in the meditation (holding the breath in and out) also creates calmness in your body and mind. Slowing down the breath frequency is the best way to signal your brain to get out of the stress mode!


  1. Sit in easy pose with a straight spine, close the eyes or look straight ahead and leave the eyes 1/10th open.
  2. Place the left hand palm down on your heart center. Bend the right arm resting the elbow against the side of the body, and hold the right hand in gyan mudra (thumb and pointer finger meeting with the other fingers extended) at the level of the shoulder.
  3. Inhale deeply and retain the breath as long as you comfortably can.
  4. Then, exhale slowly and hold the breath out as long as you comfortably can.
  5. Continue for 3-5 minutes.

Note: Do not hold the breath in or out so long that you’re gasping or in distress. You may need to experiment a bit. In my experience, holding the breath out is more difficult than holding the breath in. It can be frightening because there is no breath, and some even start to feel panicked. This is an opportunity to confront and move beyond fears.

Action Required

Start with 3 minutes a day and slowly build to up to 11 minutes. Do this meditation for 40 days if going through some challenging life events and notice how much more secure, calm and non reactive you become.