The Secret to Break Bad Habits

The Secret to Break Bad Habits

The content of this blog first appeared on our app YogaMap available on the App Store.

The Secret to Break Bad Habits

Every January 1st we start the New Year with the best intentions and resolutions to leave behind the bad habits we got used to. Breaking habits doesn’t have to be confined to only once a year, though. Here, I will share the secret to break bad habits and it is shockingly easy!

You can do this breathing exercise anywhere, anytime. It is ideal to awaken and energize when you have an afternoon dip at work. It works wonders to clarify the mind and to make you more alert and aware. Ultimately this will help you to break bad habits once and for all.

Get many more exercises and like is “the secret to break bad habits” on our YogaMap App. Download today for a 7 minutes yoga workout, meditations and tracking to see your progress. No set up required, just play and do yoga. Breathing and warm up included, variations offered and benefits given to motivate! On the AppStore NOW.

yogamap app - 7 minute yoga exercises, poses, meditation, breath and progress tracking available on the AppStore
yogamap app – 7 minute yoga exercises, poses, meditation, breath and progress tracking available on the AppStore


  1. Come in a comfortable position, for example easy pose. Close your eyes and behind closed eyelids, look up towards the place in between your eyebrows.
  2. Gently breathe through the nose 4 equally sized sniffs in. Take a short break and breathe out in 4 equal parts. You basically break up a long inhalation and exhalation into 4 sniffs.
  3. Although segmented into 4 equal parts, your breath is meant to be smooth, gentle and flowing. This is not about jerking or squeezing.
  4. Do this exercise everyday, 31 minutes for 40 days. According to the Kundalini yoga philosophy that is how long it takes for change to show and bad habits to break.


With segmented breathing, you breathe in and out in equal sniffs. Dividing the breath up in 4 parts in and 4 parts out, will help to clarify your mind and bring alertness. Alertness and awareness can help to overcome addictions and is the secret to break bad habits.


Use a mantra like ‘Sa Ta Na Ma’ to help make the breaths evenly long. You can chose any mantra of your choice. A few suggestions could be “I am stronger”, “I can do this”, “I am worthy”, “I love myself”.


Stay with either 4 parts in and out or (as suggested in the variation) 8 parts in and out. It is not advised to just sniff away on your own merit. Making your own breathing patterns will not be useful.


You can try breaking up the breath into 8 sniffs in and 8 sniffs out (2 times SA TA NA MA) for a calming effect and to feel centered.

Segmented breathing is one of many exercises that are beneficial for strengthening willpower and not the only secret to break bad habits. We are currently working on a new version of YogaMap that will enable you to choose a yoga set or kriya that focusses on those things you want to improve or work on. So stay tuned on social media to be the first to know when our new YogaMap app will release. We are on Facebook, Pinterest, Instagram, Tumblr and Twitter

break bad habits pinit photo for yogamap
break bad habits by YogaMap

Certified Kundalini Yoga Teacher

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