Are There Any Quick Techniques That Can Make a Person Feel Calm or Relaxed Almost Instantly?

I have been practicing various pranayama techniques for many years and find them very useful in up-regulating my mood, sense of clarity, presence. I personally use and recommend to my clients "two consecutive inhales, one exhale" breathing technique, also known as the "breath of fire" or "kapalabhati" in yoga. It is a little bit altered version, as the original technique teaches one inhale, one exhale version. Kapalabhati technique, also known as Skull Shining Breath, is an energizing breathing practice that clears the lungs, the nasal passages, and the mind. In Sanskrit, Kapal means “cranium” or “forehead” and bhati means “light,” “perception,” and “knowledge.”

To perform this technique, sit comfortably with your back straight and your eyes closed. Take two quick and forceful inhales through your nose, followed by a forceful exhale through your nose. The inhales should be short and sharp, and the exhale should be powerful and forceful.

Repeat this pattern of two quick inhales and one forceful exhale for several rounds, maintaining a steady and rhythmic pace. You can gradually increase the speed of your breaths as you become more comfortable with the technique.

This breathing technique is believed to have a number of benefits, including increasing energy, improving concentration, and enhancing overall lung function. It can also help to clear the mind and reduce stress and anxiety.

Breath of fire or kapalabhati pranayama has been shown to have a calming effect on the nervous system when practiced regularly.

One of the ways this technique works to calm the nervous system is through its ability to stimulate the parasympathetic nervous system (PNS). The PNS is responsible for promoting relaxation and reducing stress by slowing down the heart rate, lowering blood pressure, and promoting digestion.

When you practice the breath of fire, you engage the diaphragm and abdominal muscles, which can activate the PNS and reduce the activity of the sympathetic nervous system (SNS). The SNS is responsible for the "fight or flight" response, which is activated in times of stress or danger. By reducing the activity of the SNS and increasing PNS activity, the breath of fire can help to promote feelings of calm and relaxation.

Additionally, the breath of fire has been shown to increase oxygenation in the body, which can help to reduce tension and promote feelings of well-being. The increased oxygenation can also help to improve circulation and boost the immune system, further promoting relaxation and reducing stress.