Discover simple Pranayama techniques to calm entrepreneurial anxiety.
One of the biggest issues I see in my Ayurvedic Coaching clients, especially entrepreneurs: anxiety. One of my favorite practices when the mind starts to wander and tell stories: pranayama.
Entrepreneurs and anxiety
Most small business owners keep long hours and don’t mind it. You tell yourself, “I love what I do.” Truth is … between anxiety, burnout, depression, and insomnia … 72% of entrepreneurs are directly or indirectly affected by mental health issues, according to a study by the National Institute of Mental Health.
I was out sick this past week. I am a small business owner who doesn’t get paid sick time the way employees do in their job. Every meeting and appointment I canceled, it cost me money, energy, time, and much more. This means, next week (or whenever I have my strength back), I have to double down on my efforts when 24 hours in a day already don’t feel enough.
You see now how as an entrepreneur, the pressures of running a business can lead to stress, anxiety, and mental exhaustion? According to data from the Small Business Administration and other sources, the ratio of success to failure in an entrepreneur’s life is often considered to be around 20% success to 80% failure; meaning that roughly only 20% of new businesses survive past five years, while the majority fail within that timeframe.
Fear, nervousness, anxious feelings, concerns about making payroll, business tanking, worry about paying the bills … these feelings and knots are very real in an entrepreneur’s life. From an Ayurvedic perspective, anxiety is a dosha imbalance where excess vata has accumulated in the nervous system. It’s an expression of excess vata in mano vaha srotas (the channel of the mind). Made up of air and ether elements, Vata is one of the three doshas in Ayurveda. And it is the mobile element in Ayurveda. Vata has the same qualities as autumn or fall season: dry, rough, irregular, mobile, and cold.
57% of small business owners are somewhat or extremely stressed, and 45% say they’re experiencing increased levels of anxiety.[2] Very often, non-entrepreneurs don’t understand why we can’t pack our bags last-minute and disappear for two weeks during the holiday season or fly to Mexico during spring break to sip on Mai Tais or spend a week in Costa Rica at a yoga retreat at the drop off a hat. We don’t get to play hooky from work when you are in the process of establishing or growing or sustaining your company. You feel guilty saying a NO or you get stressed if you do take an unplanned break. There goes anxiety!!
Anxiety and pranayama
When the mind gets windy, pranayama, the ancient practice of breath control in yoga, can be a powerful tool to calm the mind, enhance focus, and build resilience. I am not suggesting that pranayama is a replacement for your medication or whatever it is that your doctor has recommended.
But pranayama can significantly reduce anxiety levels by influencing the autonomic nervous system, calming the body and mind through deep, rhythmic breaths, thereby promoting a relaxation response and potentially modulating activity in brain regions linked to emotional processing like the amygdala and prefrontal cortex; essentially, it helps to shift the body from a “fight or flight” state to a more relaxed state.
Diaphragmatic Breathing (Deep Belly Breathing)
- How to Practice:
- Sit comfortably with your back straight.
- Place one hand on your belly and the other on your chest.
- Inhale deeply through your nose, expanding your belly.
- Exhale slowly through your nose, drawing your belly in.
- Repeat for 3-5 minutes.
- Benefits: Reduces stress, slows heart rate, and increases oxygen supply to the brain.
Nadi Shodhana (Alternate Nostril Breathing)
- How to Practice:
- Sit in a comfortable position.
- Use your right thumb to close your right nostril and inhale through the left nostril.
- Close your left nostril with your ring finger and exhale through the right nostril.
- Inhale through the right nostril, close it, and exhale through the left.
- Continue alternating for 5 minutes.
- Benefits: Balances the nervous system, improves focus, and calms the mind.
Bhramari (Humming Bee Breath)
- How to Practice:
- Sit comfortably and close your eyes.
- Place your index fingers on your ears
- Inhale deeply through your nose.
- As you exhale, make a humming sound like a bee (mmm…).
- Press the cartilage.
- Repeat 5-7 times.
- Benefits: Relieves tension, soothes the nervous system, and enhances mental clarity.
Sama Vritti (Equal Breathing)
- How to Practice:
- Inhale through your nose for a count of 4.
- Hold the breath for a count of 4.
- Exhale for a count of 4.
- Hold the breath for a count of 4.
- Repeat for 3-5 minutes.
- Benefits: Promotes relaxation, reduces anxiety, and increases mindfulness.
Sheetali (Cooling Breath)
- How to Practice:
- Sit comfortably and roll your tongue into a tube (or press your tongue against your teeth if you can’t roll it).
- Inhale deeply through the rolled tongue.
- Close your mouth and exhale through your nose.
- Repeat 5-10 times.
- Benefits: Cools the body, reduces stress, and lowers blood pressure.
When to Practice?
- Before starting your workday to set a calm and focused tone.
- Before an important meeting or decision-making session.
- During moments of stress to reset your mind and body.
- Before bed to promote restful sleep.
Incorporating these pranayama techniques into your daily routine can help you navigate the entrepreneurial journey with greater ease, clarity, and inner peace. Try them and experience the shift in your energy and mindset! That said, most pranayamas have contraindications, so always consult with a qualified yoga teacher before starting your practice.
“The breath is the bridge between the body and the mind, and through pranayama, we can access our inner strength.”
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. The information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. Please use the content only in consultation with an appropriate certified medical or healthcare professional.
