woman breathing

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Stressors come in various shapes and sizes. They vary from big ones like a financial crisis, a divorce or bereavement to the stinging low-intensity ones such as competing with a colleague whose breath smells. Or, even being stuck in bad traffic and needing to make that urgent call simply when your cell phone battery passes away out.

Stress is exactly what you make of it. Simply puts, how worried you get is in your control, though you mightn’t like to believe it. One of the methods to reduce your anxiety is with yoga. I welcome you to attempt these simple, however effective, stress-busting yoga methods.

Breath control

Conscious breathing

Sit still in a comfortable position. Keep your spine put up, shoulders drawn behind [you may keep the back supported if you like] Close your eyes. Breath in deeply, slowly and rhythmically, keeping your attention on the air entering your nostrils. Exhale even more slowly. Count to three as you breathe in and 5 as you exhale. Objective to enhance your exhalation time. While breathing, note the minor changes in the temperature of the air you breathe in and exhale-you’ll see that the air that gets in is cooler, while the one that exits feels warmer. Likewise, observe the rising and falling of your shoulders as you breathe. Do this for 10 – 15 breaths. This basic activity is an instantaneous stress buster.

While breathing, you can likewise put your hands over the diaphragm [the location that separates the chest from the abdominal areas] with the middle fingers touching each other. As you breathe in, feel your chest expanding when the air enters your lungs. Your fingers will move about half and inch apart when the chest expands.

Abdominal breathing

Assume a comfy position, you can even lie down. Put your palms delicately on the abdominal areas over the navel. As you inhale, enable your abdomen to unwind and broaden. Your palms will be pushed far from the body as the abdominal wall moves forward. Then, as you exhale, contract and carefully draw the abdominal wall inwards. Initially, it may seem confusing because we’re habituated to broadening the chest and the diaphragm as we breathe. Inhale and exhale slowly and deeply. As soon as you understand the technique, count to 3 as you inhale and five as you breathe out. Once again, objective at extending the exhalation time-it ought to be double the time you take for inhalation.

Single nostril breathing: Few individuals understand that though we’ve two nostrils, we mainly make use of just one to breathe. As per yogic viewpoint, the right nostril signifies the sun or the heating system of our body and the left nostril implies the moon or the cooling system. Practicing single nostril breathing helps bring an awareness of which side is dominant in you and also to bring balance in between the right and the left side.

Sit in a comfortable position, keep only the thumb and forefinger of the left hand directly and curl the other fingers in. Put the thumb carefully on the left nostril and inhale with the right nostril. Now, with the forefinger, close the right nostril and exhale through the left. This is right nostril breathing. Repeat this five times. Then do the same with your left nostril.

Chanting with breathing

Focusing your attention on the breath assists to instantaneously soothe the mind and alleviate tension. However keeping your mind from wandering is easier said than done. That’s where chanting helps. While doing aware breathing, begin to chant ‘let go, let go, let go’. As you chant, you are actually releasing pent up tensions and stress and anxieties. You don’t need to speak the words out aloud, just duplicate them calmly in your mind. You can also chant Aum, So-hum, or other chant that you such as.

Visualisation with breathing

Visualisation too helps rein in the roaming mind. The best time to do them is while you are lying on your bed just preparing to wander off to rest. Lie on your back with the hands by your side and eyes delicately closed. Begin with breathing purposely, taking care to keep the inhalation and exhalation soft and effortless-no deep breathing. Start to purposely unwind your body, starting from your toes, slowly working your method up. Suggest every part of your body to unwind. Imagine that your body is weightless and floating in the air or that you are pushing a gorgeous beach with the waves gently clashing on the coast in the background. You might make use of songs to assist you with this creativity. Try this with a partner if possible. Each of you can take count on direct the other into a state of leisure.

Fix your breathing

When we experience tension, the muscles of the neck and shoulders get tensed and breathing becomes shallow and quick. For a bulk of us, this becomes a habit and we continue to breathe incorrectly, even when we aren’t worried. Merely finding out to breathe properly can assist us handle stress better, decrease anxiety, improve rest and normalise blood pressure. Our breath [pran in Sanskrit] is our life force. Utilizing its powers can help us restore wellness and vitality. As the yoga exercise guru Krishnamacharya once stated: ‘Inhale, and God approaches you. Hold the inhalation, and God continues to be with you. Exhale, and you approach God. Hold the exhalation, and surrender to God.’