What is a simple yoga practice when I feel overwhelmed?

When you feel overwhelmed, do less — but do it consciously. Sit or stand somewhere stable and first feel the contact of your body with the floor or chair. Let the exhalation become easy and unforced. Then move through a few familiar postures slowly enough that you can remain aware of the breath.

You do not need a complicated sequence. A gentle forward fold or supported resting posture, simple spinal movement, comfortable shoulder movement and several minutes of quiet breathing may be enough. If breath practices are familiar to you, a gentle lengthening of the exhalation can be calming, but it should never feel like breath deprivation.

Yoga teaches pratyahara, the turning of attention away from constant external stimulation. In an overwhelmed moment, that principle can be very practical: reduce input, return to sensation, return to breath, and give the nervous system an opportunity to settle.