3 Yogic Breathing Techniques for a Calm Commute on the Train or Bus
Whether you're packed into a Tokyo subway or riding a Kyoto city bus, commuting can be a draining part of the day. But what if you could turn that time into a moment of peace?
With yogic breathing techniques (pranayama), you can shift your nervous system from stress to calm—without anyone even noticing. All you need is your breath, a few quiet minutes, and the intention to slow down.
Here are three powerful yet discreet breathing practices you can try during your next commute.
🌬️ 1. Samavritti Pranayama (Equal Ratio Breathing)
Perfect for: Beginners and tight spaces
What it is:
A steady inhale and exhale of equal length. “Sama” means equal, and “vritti” means movement—this breathing creates internal balance and calm.
How to do it:
Sit or stand with your spine straight.
Inhale through your nose for a count of 4.
Exhale through your nose for a count of 4.
Continue for 2–5 minutes.
(Optional: Increase to a count of 6 as you get more comfortable.)
Benefits:
Eases anxiety during crowded or noisy commutes.
Enhances focus before work or class.
Regulates your nervous system gently and effectively.
🚌 Works beautifully whether you’re in a quiet Kyoto bus or the fast-paced Tokyo metro.
🔄 2. Nadi Shodhana (Alternate Nostril Breathing)
Perfect for: Mental clarity before work, post-meeting reset
What it is:
A classic yogic breathing practice for balancing the left and right hemispheres of the brain. Traditionally done with hand mudras, but you can do a "silent version" on the bus or train without using your fingers.
How to do a commuter-friendly version:
Mentally visualize breathing in through your left nostril and out through your right.
Then, breathe in through your right and out through your left.
Continue alternating sides with your imagination and breath rhythm.
Inhale–Exhale–Switch. Repeat for 2–3 minutes.
Benefits:
Calms a racing mind.
Balances logic (right nostril) and intuition (left nostril).
Helps center yourself before important tasks or meetings.
🚊 Especially helpful after a chaotic transfer at Shibuya or Kyoto Station.
🔥 3. Ujjayi Pranayama (Ocean Breath or Victorious Breath)
Perfect for: Inner heat on chilly mornings or a mindful end to the day
What it is:
A soft whispering breath done by gently constricting the throat—like fogging up a mirror with your mouth closed. It's subtle enough to do on public transport.
How to do it:
Inhale slowly through your nose, slightly constricting your throat.
Exhale the same way—quietly, with control.
Create a gentle “ocean wave” sound in the back of your throat.
Continue for 3–5 minutes.
Benefits:
Warms the body and improves circulation.
Grounds your energy after a hectic commute.
Enhances mindfulness and prepares you for yoga or meditation.
🧣 Ideal for cold mornings in Kyoto or rainy evenings in Tokyo.
🧘♀️ Why Practice Breathing on the Go?
In Japanese cities, where space and silence are precious, pranayama is the perfect mindfulness tool. It requires no movement, no sound, and no equipment—just intention. Like Sado or Kado, it's a quiet ritual that brings presence and grace into everyday life.
🌸 Ready to Explore More?
At Nami Yoga Studio, we offer classes that blend movement and breath—like Flow & Meditate, Hatha, and Slow Flow—to help you carry that same calm from your commute into the rest of your day.
✨ Join us in Kyoto or Tokyo and learn how your breath can become your sanctuary.
Because peace doesn't start at the yoga studio—it starts on the way there.