Below I summarize some of the main points from the book by Bo Forbes. See link Below.
Bo Forbes got took social work classes and psychotherapy at The University of Chicago. She discovered that evidence based practice coupled with yoga are a natural fit. Her clients recovered from anxiety and depression more rapidly and more effectively when she introduced body centered/ spiritual centered approaches to emotional health. As little as 15 minutes a day of Breathing and Restorative Yoga helped people become emotionally less reactive along with improved mood and improved self-compassion.
Society has put a big emphasis on achievements over self-care. However, one must realize that without self-care true achievements are difficult. Regulated breathing and relaxation of the body and mind are major keys to emotional health.
If you experience racing thoughts and anxiety make your exhale twice as long as your inhale. If you are experiencing sluggishness and depression take deep breaths of equal length.