Yoga is more than a practice — it’s a lifelong journey of learning, teaching, and transformation. With yoga’s global popularity and recognition as a wellness profession, choosing the right yoga course can define your future path — whether you dream of teaching, healing, or simply deepening your own sadhana. At Swasti Yoga Center, we often meet aspiring teachers who ask, “Which course should I do next?” or “Should I study online or offline?” Let’s decode how to choose your next step wisely for a fulfilling and sustainable yoga career. 🌱 Step 1: Build a Strong Foundation — Start with Level 1 Before exploring advanced specializations, it’s essential to master the fundamentals. The Level 1 – Yoga Protocol Instructor course lays the foundation of yoga philosophy, asanas, pranayama, meditation, and teaching methodology. This course prepares you to teach basic yoga practices safely and effectively while understanding the essence of yoga beyond physical postures. ➡️ Ideal for: Beginners, enthusiasts, or anyone planning a yoga teaching journey. 🌿 Step 2: Deepen Your Knowledge — Move to Level 2, 3 Once your base is strong, go deeper. Level 2 – Yoga Wellness Instructor: Focuses on yoga for health promotion and preventive care. You’ll learn how to adapt yoga for different populations and lifestyles. ➡️ Best for: Aspiring professional instructors, wellness coaches, and yoga entrepreneurs. Level 3 – Yoga Teacher & Evaluator: A prestigious certification for experienced teachers who wish to assess and mentor others. ➡️ Best for: Senior instructors, teacher trainers, and yoga school leaders. 🌸 Step 3: Attain Mastery — Level 4 and Beyond For those aspiring to the highest level of yogic competence, the Level 4 – Yoga Master TTC helps you integrate yoga philosophy, therapy, research, and leadership. It’s where your practice becomes your dharma — teaching others the complete path of yoga. ➡️ Best for: Advanced teachers, yoga researchers, and those seeking global recognition. 💚 Step 4: Explore Specializations — Choose Your Yogic Calling After completing foundational level 1, you can specialize based on your interests and professional goals: Yoga Therapy TTC (Level 1 & 2): Learn therapeutic applications of yoga for lifestyle diseases, stress management, and holistic healing. Kids Yoga TTC: Train to nurture mindfulness, creativity, and discipline in children. Pregnancy Yoga TTC: Empower expectant mothers through safe and mindful yoga practices. Green Yoga Instructor Program: A unique Swasti initiative integrating yoga, sustainability, and environmental consciousness — ideal for modern yogapreneurs. 🌍 Step 5: Choose the Right Mode of Learning — Online vs Offline, Live vs Self-Paced ✅ Offline (In-person) Best for those who love personal interaction, hands-on adjustments, and traditional gurukul-style learning. You’ll experience community energy and a deeper connection with teachers. ✅ Online (Live Classes) Great for busy professionals and international students. Interactive, flexible, and guided — you get real-time feedback and mentorship from Swasti’s expert faculty. ✅ Online (Self-Paced) Perfect for independent learners who prefer studying anytime, anywhere. Combine it with live Q&A sessions to stay engaged and supported. Pro Tip: Many Swasti students begin with online Level 1 and later visit India for advanced or therapeutic training — blending flexibility with authenticity. 🙏 Take the Next Step Today Whether you’re starting your yoga journey or ready to specialize, Swasti Yoga Center will guide you with clarity, authenticity, and care. 🌐 Explore upcoming batches: www.swastiyogacenter.com 📩 Connect with us: info@swastiyogacenter.com Begin your yogic journey today — grow from student to master, and let yoga become your lifelong path.

Yoga teacher training has become one of the most trusted ways to build a career rooted in wellness and purpose. With the Yoga Certification Board (YCB) under the Ministry of AYUSH setting national standards, thousands of students are now seeking certified courses that hold real value in India and abroad. But here’s what most people don’t realize. Many institutes across India are claiming to offer “YCB-certified” courses without any genuine approval. The names look official, the certificates look authentic, and the trainers sound convincing. Yet when students apply for jobs, higher studies, or international visas, their certificates are rejected because the institute was never on the official YCB accreditation list. It’s a quiet crisis that’s growing fast, and it’s costing students time, money, and trust. This guide will help you understand how fake YCB yoga institutes operate, how to verify the real ones, and how to make sure your certification truly supports your future. What’s Really Happening? The Yoga Certification Board (YCB) was established to bring structure, credibility, and accountability to yoga education in India. Its purpose is simple: to ensure that every certified yoga teacher meets national standards of knowledge, ethics, and practice. But that credibility is now being misused. Some institutes have started using the YCB name and logo without any official approval. They promote “YCB-certified” courses, collect fees, and even issue certificates that look legitimate. Students, trusting these claims, join in good faith and spend months training. Only later do they discover that their institute was never listed on the official YCB website and that their certification holds no real value. The damage goes beyond individual disappointment. It undermines the hard work of genuine YCB-accredited institutions that follow every rule and maintain the quality yoga education deserves. The consequences for students are severe: Wasted investment: Months of training and significant fees lost to worthless certification Career delays: Having to repeat the entire course with a genuine institute Visa rejections: International opportunities lost due to unrecognized credentials Lost confidence: Emotional toll of discovering you’ve been deceived Legal complications: Some students face issues when employers discover fraudulent certifications The most troubling aspect is that many victims only discover the fraud months or even years later, when they attempt to use their certification professionally. How to Identify a Fake YCB Institute? Understanding how these fraudulent institutes operate helps you avoid becoming their next victim. Here are the most common deceptive practices: Red Flags That Should Alert You Immediately Invisible on Official Records The institute prominently displays “YCB Certified” or “YCB Approved” on their website and marketing materials, but their name doesn’t appear on the official YCB accreditation list. This is the single biggest warning sign. Unverified Trainers The institute’s trainers lack YCB Examiner status or empanelment. Genuine YCB training must be conducted by officially recognized lead examiners whose credentials can be verified on the YCB website. No Examination History. When asked about their track record, these institutes cannot provide clear evidence of conducting official YCB examinations. Legitimate centers have documented histories of multiple successful exam cycles. Unrealistic Guarantees Claims like “100% pass guarantee” or “instant certification” should raise immediate suspicion. YCB certification is a rigorous process with standardized evaluation criteria—no legitimate institute can guarantee results. Missing Alumni Evidence Fake institutes often display testimonials with stock photos, generic praise, or unverifiable claims. They cannot connect you with real alumni working in the field or provide transparent placement records. Misused Logos and Language Look carefully at how they describe their affiliation. Phrases like “affiliated with YCB-style training” or “YCB-equivalent certification” are red flags. Either an institute is officially accredited or it isn’t—there’s no middle ground. High-Pressure Sales Tactics Fraudulent institutes often create artificial urgency: “Last 3 seats available!” or “Special discount expires tomorrow!” Legitimate training centers focus on educational value, not aggressive sales tactics. What do Genuine YCB Institutes Always Have? Now, here’s what an authentic, accredited yoga center looks like. The institute’s name appears clearly on the YCB official accreditation list. Trainers are empanelled YCB lead examiners — real people you can verify online. The center has a track record of conducting YCB exams and supporting students through the entire process. You’ll find visible, authentic alumni stories with real career outcomes. Their course structure feels professional, with strong practical training and ethical guidelines. These are small but crucial signals of credibility. Three Questions Every Student Should Ask Before enrolling, take a minute to ask these: Is this institute officially accredited by YCB under the Ministry of AYUSH? Are the trainers recognized as YCB Lead Examiners, and how long have they been certified? How many YCB exams has this institute conducted as a lead examiner? If they hesitate to answer or can’t show proof, that’s your answer. How to Verify It Yourself? Visit the official Yoga Certification Board website: https://yogacertificationboard.nic.in/, and under menu navigation, you will find YCB Certified -> Accredited Yoga Institution. Confirm the institute’s name under the list of accredited centers and examiners before enrolling. It takes two minutes and can save you from months of regret. Why Choose Swasti Yoga Center? If you’re looking for a trusted, government-recognized, and medically backed institute, Swasti Yoga Center stands among the most respected YCB-accredited yoga teacher training centers in India. Here’s why: Doctor-led yoga teacher training backed by medical science. Officially recognized by the Yoga Certification Board, Ministry of AYUSH, Government of India. 8+ years of experience as YCB Lead Examiners with 5,000+ students assessed. Advanced anatomy learning through real medical college visits and dissections. Global exposure via international study tours and yoga conferences. Courses aligned with the WHO Traditional Medicine Strategy for holistic learning. Safety-first training, including CPR and emergency care modules. Worldwide career and visa recognition through genuine YCB certification. Flexible online and offline course options. A strong global community of 3,000+ certified alumni from 35+ countries. At Swasti Yoga Center, your certification is not just a paper — it’s a passport to real, recognized opportunities in teaching, therapy, and holistic health worldwide. Conclusion The rise of fake YCB

Anxiety is now recognized as one of the most pressing global health concerns, affecting over 300 million people worldwide (WHO, 2023). While modern medicine explains anxiety through overactive amygdala pathways, excessive cortisol secretion, and imbalanced neurotransmitters such as serotonin and GABA, ancient traditions framed it as a disturbance of inner harmony. Today, combining ancient wisdom with the modern science of anxiety offers a holistic approach to restore calm. Ancient Wisdom for Inner Peace In yoga and Ayurveda, anxiety (chittodvega) is linked to imbalances in prana and the nervous system. Practices such as meditation, mantra chanting, pranayama, and mindful rituals were prescribed to stabilize the mind. Similarly, Buddhist mindfulness emphasized non-reactivity to thoughts, while Traditional Chinese Medicine used Qi-regulating practices like Tai Chi and acupuncture to reduce inner turbulence. Science of Anxiety Relief Modern research validates these ancient practices: Yoga and Meditation: A 2018 meta-analysis in Depression and Anxiety found yoga significantly reduced symptoms of generalized anxiety disorder (GAD). Pranayama Breathwork: Slow diaphragmatic breathing increases vagal tone, activates the parasympathetic nervous system, and improves heart rate variability (HRV), a key marker of stress resilience (Frontiers in Human Neuroscience, 2020). Mindfulness: Randomized controlled trials published in JAMA Psychiatry (2022) show mindfulness-based interventions are as effective as escitalopram, a common anti-anxiety medication, for mild to moderate anxiety. Mechanisms of Action Neurobiological:  Meditation reduces hyperactivity of the amygdala, the brain’s fear center, while enhancing prefrontal cortex regulation. Hormonal: Yoga and pranayama lower cortisol and adrenaline, balancing the HPA (hypothalamic-pituitary-adrenal) axis. Neurochemical: Mind-body practices boost serotonin, GABA, and dopamine, neurotransmitters linked with calm and well-being. Holistic Management When ancient wisdom meets modern evidence, we gain not only symptom relief but also long-term resilience. Integrating yoga, breathwork, and mindfulness into daily routines—alongside healthy lifestyle choices—creates a holistic management strategy for anxiety. This union of science and tradition helps us truly move from chaos to calm. Author: Dr Shwetambari Chothe

Anxiety is now recognized as one of the most pressing global health concerns, affecting over 300 million people worldwide (WHO, 2023). While modern medicine explains anxiety through overactive amygdala pathways, excessive cortisol secretion, and imbalanced neurotransmitters such as serotonin and GABA, ancient traditions framed it as a disturbance of inner harmony. Today, combining ancient wisdom with the modern science of anxiety offers a holistic approach to restore calm. Ancient Wisdom for Inner Peace In yoga and Ayurveda, anxiety (chittodvega) is linked to imbalances in prana and the nervous system. Practices such as meditation, mantra chanting, pranayama, and mindful rituals were prescribed to stabilize the mind. Similarly, Buddhist mindfulness emphasized non-reactivity to thoughts, while Traditional Chinese Medicine used Qi-regulating practices like Tai Chi and acupuncture to reduce inner turbulence. Science of Anxiety Relief Modern research validates these ancient practices: Yoga and Meditation: A 2018 meta-analysis in Depression and Anxiety found yoga significantly reduced symptoms of generalized anxiety disorder (GAD). Pranayama Breathwork: Slow diaphragmatic breathing increases vagal tone, activates the parasympathetic nervous system, and improves heart rate variability (HRV), a key marker of stress resilience (Frontiers in Human Neuroscience, 2020). Mindfulness: Randomized controlled trials published in JAMA Psychiatry (2022) show mindfulness-based interventions are as effective as escitalopram, a common anti-anxiety medication, for mild to moderate anxiety. Mechanisms of Action Neurobiological:  Meditation reduces hyperactivity of the amygdala, the brain’s fear center, while enhancing prefrontal cortex regulation. Hormonal: Yoga and pranayama lower cortisol and adrenaline, balancing the HPA (hypothalamic-pituitary-adrenal) axis. Neurochemical: Mind-body practices boost serotonin, GABA, and dopamine, neurotransmitters linked with calm and well-being. Holistic Management When ancient wisdom meets modern evidence, we gain not only symptom relief but also long-term resilience. Integrating yoga, breathwork, and mindfulness into daily routines—alongside healthy lifestyle choices—creates a holistic management strategy for anxiety. This union of science and tradition helps us truly move from chaos to calm. Author: Dr Shwetambari Chothe

Anxiety is now recognized as one of the most pressing global health concerns, affecting over 300 million people worldwide (WHO, 2023). While modern medicine explains anxiety through overactive amygdala pathways, excessive cortisol secretion, and imbalanced neurotransmitters such as serotonin and GABA, ancient traditions framed it as a disturbance of inner harmony. Today, combining ancient wisdom with the modern science of anxiety offers a holistic approach to restore calm. Ancient Wisdom for Inner Peace In yoga and Ayurveda, anxiety (chittodvega) is linked to imbalances in prana and the nervous system. Practices such as meditation, mantra chanting, pranayama, and mindful rituals were prescribed to stabilize the mind. Similarly, Buddhist mindfulness emphasized non-reactivity to thoughts, while Traditional Chinese Medicine used Qi-regulating practices like Tai Chi and acupuncture to reduce inner turbulence. Science of Anxiety Relief Modern research validates these ancient practices: Yoga and Meditation: A 2018 meta-analysis in Depression and Anxiety found yoga significantly reduced symptoms of generalized anxiety disorder (GAD). Pranayama Breathwork: Slow diaphragmatic breathing increases vagal tone, activates the parasympathetic nervous system, and improves heart rate variability (HRV), a key marker of stress resilience (Frontiers in Human Neuroscience, 2020). Mindfulness: Randomized controlled trials published in JAMA Psychiatry (2022) show mindfulness-based interventions are as effective as escitalopram, a common anti-anxiety medication, for mild to moderate anxiety. Mechanisms of Action Neurobiological:  Meditation reduces hyperactivity of the amygdala, the brain’s fear center, while enhancing prefrontal cortex regulation. Hormonal: Yoga and pranayama lower cortisol and adrenaline, balancing the HPA (hypothalamic-pituitary-adrenal) axis. Neurochemical: Mind-body practices boost serotonin, GABA, and dopamine, neurotransmitters linked with calm and well-being. Holistic Management When ancient wisdom meets modern evidence, we gain not only symptom relief but also long-term resilience. Integrating yoga, breathwork, and mindfulness into daily routines—alongside healthy lifestyle choices—creates a holistic management strategy for anxiety. This union of science and tradition helps us truly move from chaos to calm. Author: Dr Shwetambari Chothe

Anxiety is one of the most common mental health challenges worldwide, affecting millions of people every day. While modern medicine offers solutions, many are turning to yoga for anxiety as a safe, holistic, and evidence-based practice. Scientific studies increasingly support what yogis have known for centuries: mindful movement and conscious breathing can restore calm, reduce stress hormones, and create resilience. Why Yoga Works for Anxiety? Yoga combines poses, breathwork, and relaxation techniques that influence both the body and the mind. Research shows that yoga lowers cortisol (the stress hormone), activates the parasympathetic nervous system, and balances heart rate variability—all key markers of stress relief. Beyond the science, yoga provides a sense of grounding, helping individuals shift from anxious thoughts to embodied presence. Poses for Stress Relief Gentle, restorative postures are particularly effective. Child’s Pose (Balasana): Creates a sense of safety and grounding. Legs-Up-the-Wall (Viparita Karani): Promotes circulation, reduces fatigue, and soothes the nervous system. Seated Forward Fold (Paschimottanasana): Encourages introspection and relaxation. Each posture should be held with slow, mindful breathing to deepen its calming effect. Breathwork for Calm Breath is the bridge between the mind and body. Techniques such as Alternate Nostril Breathing (Nadi Shodhana) and Box Breathing have been scientifically proven to reduce anxiety by regulating the autonomic nervous system. Practicing these daily, even for just five minutes, can create lasting change. A Tool for Everyone Whether you are a yoga professional guiding students or someone seeking personal relief, yoga offers practical, accessible tools for anxiety management. With consistent practice, these poses and breathwork techniques not only ease anxious moments but also build long-term resilience—helping us move from chaos to calm.

Walk into a yoga studio in any big city today, and you might see something that feels more like a lifestyle brand launch than a spiritual practice. Designer leggings, juice bars, curated playlists, and Instagram stories dominate the scene. For many, yoga has become synonymous with fitness, fashion, and photo ops. But yoga was never designed for display. It was created for discipline, self-awareness, and transformation. What we see today is only one fragment of its whole, a focus on asanas (postures) without the philosophy that gives them meaning. The Yoga We’ve Lost Sight Of The word yoga itself means “union”, the integration of body, mind, and spirit. Ancient teachers didn’t see it as a workout routine; they saw it as a way of living with harmony and awareness. The foundational values of yog, ahimsa (non-violence), satya (truthfulness), aparigraha (non-possessiveness), and karuna (compassion), were intended to shape how we treat ourselves, others, and the planet. In a world facing climate change, consumerism, and constant stress, these values feel less like old philosophy and more like urgent survival tools. Imagine if minimalism replaced overconsumption, if forgiveness took precedence over ego battles, and if mindfulness became our default mode instead of distraction. That is the yoga we’ve forgotten and the one we desperately need. Why Poses Aren’t the Whole Story Asanas are important. They strengthen, heal, and prepare the body for stillness. But they’re only one of the eight limbs of yoga described in Patanjali’s Yoga Sutras. Breathwork (pranayama), meditation (dhyana), self-study (svadhyaya), and ethical living are just as crucial. When practice stops at the physical, yoga becomes incomplete a performance rather than a path. The real transformation happens when the lessons of yoga leave the mat. How we respond to stress, how we treat people, how we consume resources that is the living proof of practice. Bringing Back Authentic Yoga So, how do we revive the essence? It begins with teachers who integrate philosophy with movement and students willing to explore beyond the sweat. Classes that include moments of reflection, silence, or discussion about yogic principles create practitioners who are not just flexible but also centered and compassionate. Studios too can play a role. Instead of selling merchandise or pushing diets, they can become spaces of genuine learning, inclusion, and growth. In fact, the more yoga aligns with its original purpose, the more relevant it becomes to modern life. Red Flags: Spotting a “Plastic” Yoga Guru Not every yoga teacher or studio is authentic. Here are a few clear signs of when yoga is being sold more than taught: Looks over learning: Classes revolve around selfies and aesthetics instead of real practice. No philosophy: You sweat, but you don’t learn. Over-commercialization: More products and diet plans than self-discovery. Ego-driven presence: The teacher creates dependency rather than empowerment. Exclusivity: Any yoga that judges, excludes, or divides isn’t yoga at all. The Shift We Need Yoga’s future doesn’t depend on how many studios open or how many followers a teacher has. It depends on whether we, as practitioners, bring the philosophy into our daily lives. Choosing teachers who inspire transformation over transaction, and choosing paths that cultivate awareness instead of vanity, is where it begins. Because at its heart, yoga is not about the mat. It’s about life. It’s about the conversations we have, the choices we make, and the kindness we extend. If we can bring yoga back from leggings and lattes to living and loving, it can become what it was always meant to be a path to inner freedom and collective harmony.

When someone says yoga, what picture comes to mind? For many, it’s a room full of people flowing through postures, or maybe a calm breathing session. While those are part of yoga, they are only a fraction of what this ancient science really is. Yoga, as described by Sage Patanjali in the Yoga Sutras, is a complete framework for living a conscious life. It is built on 8 interconnected elements that guide a person from the basics of daily discipline to the highest states of awareness. What makes them remarkable is their timeless relevance. Even in today’s fast-moving, distracted world, these elements can anchor us and give meaning to how we live, work, and connect. Let’s walk through each element, not as abstract philosophy, but as practical steps you can integrate into modern life. 1. Yama: The Foundation of Relationships Yama deals with how we interact with the world. It is the ethical base of yoga and includes five principles: Ahimsa (Non-violence): Choosing compassion in words, thoughts, and actions. Satya (Truthfulness): Aligning speech and actions with honesty. Asteya (Non-stealing): Respecting others’ time, energy, and resources. Brahmacharya (Moderation): Channeling energy wisely instead of overindulging. Aparigraha (Non-possessiveness): Letting go of greed and unnecessary attachment. In practical terms, this could be as simple as being mindful not to snap at a colleague when stressed, respecting boundaries in relationships, or resisting the pull of consumerism. Yama sets the ground for peaceful coexistence with others. 2. Niyama: The Discipline of Self If yama is about the outer world, niyama focuses on the inner. It helps us develop discipline and self-awareness. The five niyamas are: Shaucha (Cleanliness): Keeping both body and mind free of toxins. Santosha (Contentment): Finding joy in what you already have. Tapas (Discipline): Building resilience through committed practice. Svadhyaya (Self-study): Reflecting on one’s thoughts, or studying sacred texts. Ishvar Pranidhana (Surrender): Trusting the flow of life or a higher reality. For example, keeping your digital space uncluttered, practicing gratitude daily, and showing up for your yoga practice even when you don’t feel like it, all of these reflect niyama in action. 3. Asana: Harmony Through the Body Asana, the physical postures, are often mistaken for the entirety of yoga. In truth, they are one limb of eight. Patanjali defined asana as “a steady, comfortable posture.” The aim was not to perform acrobatics, but to prepare the body for meditation by building strength, flexibility, and endurance. Think of asana as the doorway to presence. When you hold a posture with awareness of your breath and body, your restless mind naturally begins to calm down. This is why yoga classes often leave you feeling more centered than a gym workout. 4. Pranayama: Breathing Life Into Practice Prana means life force, and pranayama is the art of directing it through breath. Breath is more than oxygen; it’s directly linked to how you feel and think. Notice how your breathing becomes shallow when anxious, and deep when relaxed. Simple practices such as alternate nostril breathing or deep belly breathing can balance your nervous system, sharpen focus, and even help regulate emotions. By learning pranayama, you don’t just control your breath; you learn to influence your mind. 5. Pratyahara: Managing the Senses Pratyahara is often overlooked, but it’s one of the most powerful tools for our age of distraction. It is the withdrawal of the senses, the conscious choice to step back from external noise. Imagine scrolling endlessly on your phone, feeling drained without realizing it. Practicing pratyahara might mean unplugging for an hour, closing your eyes, and turning attention inward. It’s not about rejecting the world but learning not to be controlled by it.   6. Dharana: Building Mental Focus Dharana is the concentration, the ability to hold the mind steady on one object. In a world of constant notifications and multitasking, this element feels more relevant than ever. It could be as simple as focusing on your breath for a few minutes without letting your mind wander, or staying fully engaged in a task without switching tabs. Over time, this mental training enhances not only meditation but also daily productivity and clarity. 7. Dhyana: The Art of Meditation When concentration flows seamlessly, it transforms into dhyana or meditation. Unlike dharana, which requires effort, dhyana is effortless awareness. It’s a state of being where you’re fully present, not pulled between past and future. Meditation has countless benefits supported by modern research, from lowering stress to improving emotional health. But beyond benefits, dhyana is the space where you meet yourself most honestly. 8. Samadhi: The Union The final element, samadhi, is the culmination of all practice. It is often described as union or complete absorption. In samadhi, the sense of separation dissolves you no longer feel like an isolated individual but part of a greater whole. This doesn’t necessarily mean a permanent mystical state. Even small glimpses of moments of deep stillness in nature, or feeling completely absorbed in a creative flow, are samadhi in everyday life. Why These Eight Elements Still Matter? Patanjali’s eight elements may be centuries old, but they’re surprisingly practical today. Ethical living (yama and niyama) creates harmony in relationships and within yourself. Body and breath practices (asana and pranayama) keep you strong, calm, and energized. Mind training (pratyahara, dharana, dhyana) gives clarity in a noisy world. Samadhi offers a reminder of something larger than daily struggles—a taste of inner peace. Rather than a ladder, these elements are like interconnected threads. You don’t need to master one before starting another. You can begin anywhere and grow step by step. Living the Elements of Yoga Yoga is not about escape; it’s about living more fully. Each element invites you to bring awareness into ordinary life: in the way you speak, the way you breathe, the way you focus, and the way you connect with others. Begin with one element that speaks to you. Maybe it’s practicing gratitude, maybe it’s mindful breathing, maybe it’s simply sitting in silence for a few minutes each day. The