The first step to having an effective pranayama practice or meditation practice is learning to use the breath to still and calm the body. As long as the body is restless or tense, the mind is drawn to the body and distracted by it. Making any progress in pranayama is difficult in the agitated or distracted state.
Conscious breathing, used to become aware of the physical body, will allow you to stop running ragged with the mind and emotions. It gives you a way to slow down, to stop. When you breathe in, know that you breathe in. When you breathe out, know that you breathe out. Without your attention, your awareness, the emotions run out of energy and slow down. With the awareness focused on the breath and body instead of on thoughts, the mind becomes still, the body calm.
A still body, not a sleeping body, tends to increase attention span and pacify a restless mind. A restless body can be a reflection of a scattered and unfocused mind. This practice will help the body become still and quiet, the mind more focused. It is effective in releasing stress and pain.
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Mahasri Yoga 