Viloma Pranayama (on the exhale) means slowing the breath by breaking it into parts, like separating grain, one section at a time. Instead of letting the exhale flow out all at once, you release it gradually, with small pauses in between.

By separating the breath, you naturally slow things down and bring your attention back into the body. A longer, steadier exhale helps calm the nervous system and eases that rushed, overwhelmed feeling.

Practice this anytime you need to reset, steady yourself, or simply take a pause.