Lion's Breath (Simhasana)

The pattern

Deep Inhale for 4 seconds, hold for 2, then roar exhale for 4. 8 rounds take about 1 minute.

1. 4sDeep Inhale
2. 2sHold
3. 4sRoar Exhale

Best for

Energy. Forceful exhale with tongue out — releases tension from face, jaw, and throat.

How to do it

1. Inhale deeply through your nose.
2. Brief hold.
3. Open mouth wide, stick tongue out, exhale forcefully with a "HAAA" sound.
4. Eyes wide, gaze upward. Release all tension.
5. 8 rounds — great before presentations or to release frustration.

Yoga tradition. Relieves TMJ tension, activates platysma muscle, and reduces social anxiety.

How long and how often

One full session as timed here is about 1 minute (8 rounds).

What the research says

Lion’s Breath (Simhasana) is a yogic practice that combines a forceful exhale with a full extension of the tongue and widening of the eyes. The exaggerated facial stretch releases chronic tension held in the jaw, throat, and facial muscles—areas where stress accumulates unconsciously (think clenching, grinding, or tightening). The forceful "roar" exhale engages the diaphragm and abdominal muscles while creating a cathartic emotional release. It activates the platysma muscle in the neck, stimulates the throat chakra in yogic tradition, and is used therapeutically for TMJ relief, social anxiety, and as a reset before public speaking.

Who should be careful

This is a low-intensity technique and safe for most people, but:

• Stop if you feel dizzy, breathless or anxious, and let your breath return to normal. Breathing exercises should not feel like effort.
• If you have a respiratory condition such as asthma or COPD, or a heart condition, check with your clinician before changing how you breathe on purpose.
• If slowing your breath makes anxiety worse rather than better — which happens to some people — a different technique is a better fit than pushing through this one.

Related techniques

• ❄ Wim Hof Method Power breathing with retention — boosts energy, focus, and resilience.
• ♨ Tummo Meditation Tibetan inner-heat practice — vigorous breaths with visualization and locks.
• 🔥 Kapalabhati Skull-shining breath — rapid forceful exhales that energize and cleanse.
• 🔥 Breath of Fire Rapid, rhythmic Kundalini breath — builds core heat and mental clarity.