Prepare for the holiday season with grounding breathwork techniques. Learn how to regulate your nervous system and find your flow this November with Nalu.

The air is getting crisper, the days are shorter, and the calendar pages are turning toward the busiest time of the year. In Hawaiian, Nalu refers to the waves of the ocean—sometimes gentle, sometimes surging.

November represents a distinct shift in the tide. It is the “deep breath in” before the long exhale of the holiday season. While many of us wait until January to focus on our health, neuroscience suggests that establishing a grounding practice now is the key to navigating holiday stress with grace.

The Physiology of “Pre-Holiday” Stress

Even if you love the holidays, the anticipation creates a physiological load. The shorter days affect our circadian rhythms, often leading to lower energy levels, while our social calendars demand high energy output.

When we anticipate a busy future, our sympathetic nervous system (fight or flight) can get stuck in an “on” position. This is where vagus nerve stimulation becomes critical. By engaging the vagus nerve through specific breathing patterns, we signal safety to the body, lowering cortisol levels before the family gatherings even begin.

The Nalu Technique: The Ocean Breath

Try this simple coherence technique: Imagine your breath as a wave. Inhale for 4 seconds as the wave rises, hold for a moment of suspension at the top, and exhale for 6 seconds as the wave crashes gently onto the shore. 

3 Ways to Ground Yourself This November

1. Embrace the “Pause”

In music, the silence between notes is just as important as the sound. November is your pause. Instead of rushing to fill every weekend, schedule one “do nothing” evening. Use this time for a guided meditation or simply 10 minutes of conscious breathing.

2. Gratitude as a Respiratory Practice

We often think of gratitude as a thought, but it can be a physical sensation. HeartMath Institute research suggests that breathing into the heart center while focusing on gratitude creates [heart-brain coherence].

• Place a hand on your chest.
• Inhale slowly, visualizing the breath entering through your heart.
• Exhale, sending appreciation to a specific person or memory.

3. Winter-Proof Your Immunity

As flu season approaches in the Northern hemisphere and summer colds in the Southern hemisphere, nose breathing becomes your first line of defense. Nasal breathing increases nitric oxide production, which helps sterilise the air entering your lungs. If you are new to functional breathing, check out our Fundamentals course coming up in 2026. 

Join Us on the Mat

Don’t wait for a New Year’s resolution to find your center. By building your “Nalu” (your flow) now, you aren’t just surviving the holidays; you’re setting yourself up to enjoy them. Join our weekly online Breathwork group with Mimmi and flow through the silly season. 

The Power of Proactive Rest

The “silly season” demands high social and emotional energy. Rather than waiting until you hit burnout, view rest as a scheduled necessity, not a reward. Proactive rest is about pre-loading your battery. This could be a 20-minute restorative nap, a silent walk, or simply turning off all screens 90 minutes before bed to allow your nervous system to genuinely unwind. Remember, you can’t pour from an empty cup, especially when the social demands are overflowing.

The “4-7-8” Re-Regulation Breath

When you feel the wave of stress building—perhaps a tight chest or racing thoughts—use the clinically proven 4-7-8 technique, a favorite for rapid nervous system recalibration. Inhale quietly through your nose for a count of four. Hold that breath for a count of seven. Finally, exhale completely and audibly through your mouth, making a whoosh sound, for a count of eight. The extended exhale is the key component, as it directly stimulates the parasympathetic nervous system (rest and digest) via the vagus nerve, acting like a natural tranquilizer for the mind. Practice this cycle four times whenever you need an immediate anchor.

Remember to take it easy!