Yoga Awareness Month: Breathwork for Headaches and Test Nerves
Last Reviewed: September 09, 2025
Headaches at 3 p.m. and nerves before a test are a familiar one-two punch for many families. During Yoga Awareness Month, I want to share three fast breathwork routines that fit real life in Denver. Each takes about five minutes, works in a classroom, car line, or kitchen, and does not require a yoga mat. I use these with patients who want practical tools for stress, focus, and pain. They are simple enough for skeptical teens and efficient enough for time-crunched parents.
Why breathwork helps in the moment
Stress narrows attention, tightens jaw and neck muscles, and accelerates breathing. Fast upper chest breaths can lower carbon dioxide too quickly and leave you lightheaded or tense. Slow, structured breathing helps restore a sense of control and nudges the nervous system toward a state of safety. Two principles guide the routines below:
Slightly longer exhales signal calm. Think four counts in, six counts out.
Gentle rhythm focuses attention away from the worry loop. Counting, hand placement, or simple mantras provide structure so the brain can downshift.
If you or your teen feels dizzy at any point, pause and return to regular breathing. People with acute respiratory illness should wait until they feel better before practicing structured breath exercises.
How to use the routines
Choose one routine and practice it once a day for a week. Use it at predictable stress points, like before first period, after lunch if headaches tend to strike then, or in the car before an exam. Teens who dislike the idea of “yoga” often accept breathwork when you frame it as a quick performance tool. You can say, “Try this two-minute reset before your chemistry quiz and tell me if your focus feels steadier.” Keep the experiment tone. No lectures required.
Mini Routine 1: Headache Ease in Five Minutes
Goal: soften jaw and scalp tension, cool the system, and steady the breath.
Minute 0 to 1: Unclench and align
Sit tall with feet planted. Unlock your jaw by placing the tip of your tongue on the ridge behind your top teeth. Let the shoulders drop and lengthen the back of your neck as if a string were lifting the crown of your head. Exhale fully through the mouth like a sigh.
Minute 1 to 2: Straw breath
Inhale through the nose for a count of four. Purse your lips as if around a straw and exhale for a count of six. Keep the exhale smooth, not forceful. Repeat five to six cycles.
Minute 2 to 3: Brow and temple release
Keep the same four in, six out rhythm. On the inhale, gently raise your eyebrows. On the exhale, soften your brow and lightly massage your temples with two fingers. Repeat for one minute.
Minute 3 to 4: Gentle neck reset
Inhale to center. Exhale and turn your head slowly to the right. Inhale to center. Exhale and turn slowly to the left. Keep shoulders relaxed. Continue the four in, six out pattern.
Minute 4 to 5: Quiet close
Finish with three calm cycles of four in, six out. On the last exhale, imagine releasing a small dial of pressure from 5 to 3 to 1.
TL;DR
Headache Ease: Sit tall. Tongue on ridge, jaw soft. Breathe 4 in and 6 out through pursed lips for five minutes. Soften brow and temples. Slow neck turns. End with three quiet breaths.
Mini Routine 2: Test Nerve Reset with Alternate Nostril Lite
Goal: balance attention and steady pre-test jitters. This is a discreet version of classic alternate nostril breathing that students can practice at their desks. Skip if you are very congested.
Minute 0 to 1: Settle and count
Sit upright. Rest your left hand on your thigh. Use your right hand to lightly touch the right nostril without pressing yet. Inhale through both nostrils for four counts. Exhale for four counts. Do three cycles.
Minute 1 to 2: Gentle alternation
Close the right nostril with a soft touch. Inhale left for four counts. Release the right nostril and gently close the left. Exhale right for four counts. Keep the breath quiet and light.
Minute 2 to 3: Right to left
With the left nostril still lightly closed, inhale right for four. Switch. Exhale left for four. This completes one full alternation. Keep shoulders relaxed.
Minute 3 to 4: Longer exhale
Repeat the alternation pattern for another minute, now using four counts in and six counts out. If the counting feels stressful, drop the numbers and imagine the exhale as slightly longer and smoother.
Minute 4 to 5: Finish in neutral
Release the hand. Breathe through both nostrils for three cycles at four in, six out. Notice the feeling at the bridge of the nose and the space behind the eyes. Open your eyes softly and begin.
Discreet option
If touching the nose feels awkward in class, do a mental alternation. Visualize breath flowing in one side and out the other while you keep your hands on your lap.
TL;DR
Test Nerve Reset: Sit tall. Alternate nostrils with a light touch. Four in left, four out right. Four in right, four out left. Then four in and six out. Finish with three neutral breaths.
Mini Routine 3: Box Breathing Plus Longer Exhale
Goal: fast calm for anyone who wants a simple pattern. Box breathing is easy to remember and pairs well with a final minute of longer exhales.
Minute 0 to 1: Set the box
Inhale for a count of four. Hold gently for four. Exhale for four. Hold gently for four. That is one box. Repeat four times.
Minute 1 to 3: Build smoothness
Continue the box pattern for two minutes. Keep the holds comfortable, not strained. If holding feels edgy, shorten to two counts or skip the holds and continue with four in and four out.
Minute 3 to 5: Lengthen the exhale
Shift to four counts in and six counts out. Add a quiet word on the exhale, such as “soften” or “steady.” Keep shoulders and jaw relaxed.
TL;DR
Box Plus: Four in, four hold, four out, four hold for two to three minutes. Then four in and six out for two minutes. Keep the jaw soft.
Getting teens on board
A few small tweaks can turn resistance into curiosity.
Shrink the commitment. Offer two minutes on the first try. If it helps, they can add another minute.
Make it a neutral experiment. Track how they feel on a scale from 1 to 10 before and after. Data beats debate.
Pair breathwork with something they already do. Two cycles at the bus stop. Three cycles before unlocking the phone after school.
Keep language simple. “Breathe slow out” lands better than technical terms. If they like structure, let them set a timer for five minutes and do the pocket card as written.
Safety notes and simple customizations
Breathwork should feel steady and comfortable. Skip these practices if you are acutely ill, severely congested, or recovering from a procedure affecting breathing. Stop if you feel dizzy, panicky, or short of breath and return to your natural breath. Individuals with significant cardiopulmonary conditions should consult their clinician to determine how to adapt these patterns. For headaches that are new, severe, or different from your usual ones, seek medical care.
To customize, adjust the count. Some people prefer three in and five out. Others feel best at five in and seven out. The ratio matters more than the exact numbers. If holds are uncomfortable in the box routine, remove them and keep the rhythm.
This article is educational and does not replace personalized medical advice. Please consult your clinician for guidance based on your health history.
