5-Minute Breathing Practice to Calm Down Anxiety Fast (Jump to 2:45)

Overloaded, anxious, and trying to hold it together? One 5-minute breath practice could change everything. Skip to 2:45 for the 5-minute breathing practice featured in the study 👇 A 2021 study (Magnon et al. 2021) found that just one session of slow diaphragmatic breathing improved vagal tone and reduced anxiety, especially in adults over 60. This boost in vagal tone has real-life benefits that support mental health—triggering your relaxation response and improving emotional regulation. An increase in vagal tone shows up in real life as: ✔️ Sharper focus—even under pressure ✔️ Fewer emotional spirals ✔️ Catching yourself before you snap In this video, I’ll guide you through the exact Adham Pranayama (diaphragmatic breathing) technique featured in the study so you can try it for yourself. All you need is 5 minutes, your breath, and a quiet space to begin. 💬 Before we start, rate your current anxiety level from 1–5 in the comments. Then come back after and tell me if this breathing practice activated your relaxation response. 🧠 Want to understand the real causes of low energy? 📺 Watch Part 1 of this playlist:    • Why You Are Tired All The Time (It’s Not J...   📖 Source cited: Magnon et al. (2021) Slow Deep Breathing On PubMed https://pubmed.ncbi.nlm.nih.gov/34588... 💛 This is the second video in the Daily Breathwork Techniques for Energy and Focus playlist. ______________________________________________________________________________ ⏱ TIMESTAMPS 00:00 – Why this breath practice works 00:45 – What improved vagal tone feels like 01:20 – Check your anxiety level (1–5) 02:00 – Get set up for the practice 02:45 – Guided diaphragmatic breathing practice from Gitananda Yoga tradition (6-count breath) 07:10 – What changed for you? Reflection + next step ______________________________________________________________________________ 🌿 Start the 7-Day Energy Reset – a breath-based digital course to help you stabilize your energy in minutes a day. https://www.holsolwellness.com/energy... 🔔 Subscribe and tap the bell so you're notified when the next video drops—I'll guide you through a 5-minute breathing practice to help you reset your focus fast. 🧬 I'm Dr. Dawn Browning—a somatic scientist and certified pranayama teacher in the Gitananda Yoga tradition. I teach high-achieving women how to recover focus and emotional control using time-tested conscious breathing techniques—without trendy wellness hacks or hype.