Stress and anxiety are common challenges that many people face, but the good news is that there are simple, effective practices that can help manage these emotions. One of the most powerful tools is yoga combined with breathing and meditation techniques.
As a yoga therapist and acupuncturist based in Albany, Auckland, New Zealand, I regularly guide clients through practices like this to support their nervous system, reduce tension, and restore balance. This post builds on the approach I shared in my previous blog on acupuncture for stress and anxiety, which explores how Traditional Chinese Medicine can complement your mental wellness journey.
Below, you’ll find a detailed instruction video of this practice so you can follow along at your own pace. Once you learn the sequence, it will take just 5 to 10 minutes a day to complete — making it an ideal addition to a busy routine. With just a few minutes of focused effort each day, you can shift your state and support your mental and physical well-being.
In this article, I’ll walk you through a simple and powerful method I call the One Two Three Method. It’s broken down into three essential components:
Let’s get started.
The foundation of this practice is complete yogic breathing, which helps to balance the body, energy, and mind.
How to Practice:
Sit in a comfortable position.
Start by becoming aware of your natural breath. Notice how you breathe without trying to modify it.
Place your hands on your abdomen just below your belly button.
As you inhale, feel your abdomen expand. As you exhale, feel it fall.
Integrating gentle yoga movements with your breath deepens the benefits of the practice, especially for relieving tension in the body.
This movement helps to open up the spine and shoulders, relieving tension and improving flexibility. It’s also great for back pain and neck discomfort.
How to Practice:
Start in a tabletop position, with your knees under your hips and your palms under your shoulders.
On an inhale, arch your back, lifting your tailbone and chest (Cow Pose).
On an exhale, round your back and tuck your chin to your chest (Cat Pose).
Continue flowing between these two poses with your breath, focusing on smooth transitions between inhalation and exhalation.
This movement strengthens the back and legs while opening up the chest and relieving lower back tension.
How to Practice:
Lie on your back with your knees bent and feet hip-width apart.
This twist is excellent for releasing tension in the lower back and hips, while also calming the mind.
How to Practice:
Lie on your back and bring your knees toward your chest.
Drop both knees to one side while keeping your shoulders grounded.
Extend your arms out to the sides, palms facing up, and keep your head neutral or turn it gently toward the opposite side of your knees.
Hold this position while focusing on smooth, deep breathing. Switch sides after a few breaths.
Now that your body and breath are relaxed, it’s time to work on calming the mind with a simple meditation technique.
How to Practice:
Sit comfortably with your eyes open and your breath relaxed through your nose.
Slow your breath down to a 4-second inhale and a 4-second exhale.
Soften your gaze, allowing your vision to open up into a panoramic view. Let your thoughts come and go naturally without getting attached to them.
Optionally, you can incorporate a physiological sigh by inhaling deeply, then exhaling with a light sigh through the mouth, holding your breath empty for a moment before relaxing.
Consistency is key. If you practice this routine daily, it will naturally become easier and more effective. You’ll start to notice how these simple tools for breathing, movement, and meditation can transform your response to stress and anxiety — bringing more balance, calm, and clarity into your life.
Whether you’re just starting out with beginner yoga, looking for yoga therapy tailored to your needs, or seeking deeper support through acupuncture, this approach is designed to gently guide your nervous system back to ease.
Start your practice today and let the power of your breath, body, and mind work together for greater peace and well-being.
If you have any questions or would like support with a personalized yoga program or acupuncture treatments, feel free to reach out — I’m here to help.
Dean, holding a Bachelor of Health Science, is registered in Acupuncture, Chinese Herbal Medicine, and Tuina Massage with the Chinese Medicine Council of New Zealand. With over 20 years of experience in yoga, he has earned a 1200-hour diploma in yoga and is a certified instructor of Yantra Yoga and the Tibetan Yoga of Movement.
Committed to natural health and healing, Dean takes a holistic approach in his practice, incorporating a wide range of therapeutic methods. His offerings include acupuncture, massage, dietary advice, myofascial release, herbal medicine, moxibustion, cupping, qigong, yoga, and meditation. He practices from his clinic in Auckland, New Zealand, dedicated to providing comprehensive care tailored to the individual needs of his clients
