Try these breathing techniques to release anxiety and pent-up stress

Breathing is a fundamental and automatic process that sustains life Its a process that happens without conscious effort but with a little bit of intention we can use it to benefit our overall health and wellbeing Breathing is the bridge between mind and body therefore it forms the cornerstone therapy of Mind Body Medicine a pillar of Wellness at KshemavanaThere are several different types of breathing techniques each with its own unique benefits In this article we will explore some of the most popular and widely used breathing techniques and their benefitsBreath control is described by the Sanskrit word pranayama Its a technique that originated in ancient India and is widely practiced in yoga Pranayama breathing involves controlled breathing using specific patterns and rhythms to regulate the flow of air in and out of the body Traditional yoga texts describe various pranayama techniques to regulate breathing Dr Narendra Shetty Chief Wellness Officer of Kshemavana shares few pranayamas one can practice depending on specific needsUjjayi Oceans BreathOceans Breath provides a quick way to help yourself get unstuck if youve been experiencing depression Inhale through your mouth pull in your chin so that your throat feels somewhat constricted and touches the chest exhale while releasing the chin up and then deliberately and mindfully inhale and exhale through your nose At least five to ten times should be repeatedBenefits1 It soothes the nervous system2 Calms the mind and increases psychic sensitivity3 It relieves insomnia4 Slows down the heart rate5 Lowers blood pressure6 Although it is a calming pranayama it also has a heating effect that encourages oxidationShitaliYou can use Shitali to calm yourself down when things become tense whether emotionally or when the summer heat is at its peak Roll your tongue in a strawlike motion Exhale through your nose after holding the inhalation for a few seconds RepeatBenefits1 Reduces excessive pitta2 Lowers body temperature and eliminates surplus heat3 Sparks the appetite and encourages healthy digestion4 Reduces excessive acidity in the gastrointestinal tract5 Relieves inflammatory skin disorders6 Assists in reducing inflammation all over the body7 Promotes mental tranquility by soothing and calming the mindShitkariYou can cool down and calm your nerves by using the yogic breathing technique known as Shitkari Roll your tongue backward where the tip of the tongue touches the inner edge of the upper palate Breathe in through the sides of the rolled tongue and close your mouth Exhale through your nose RepeatBenefits1 Holistic Balance of the Mind and The Body2 It harmonizes the bodys Pitta Fire Element3 Enhances Mental Health4 Removes Heat from the Outside5 Promotes healthy digestion6 Fevers Treatment and Potential Cure7 Reduces high blood pressure8 Detoxifies the entire bodily system and reduces toxinsBrahmariIf you want to unwind and let go of tension in your body try using the humming bee breath Simple yoga breathing techniques include taking a deep breath in through your nose and exhaling with an audible humming sound One can close your ears with the tip of your index finger as one makes a humming sound Feel the vibration withinBenefits1 Reduces stress2 Improves sleep quality3 Increases mindfulness4 Reduces high blood pressure5 Improves lung function6 Enhances cognitive function7 Good for Substance abuse as it reduces cravingsBastrikaTo relieve tension and stress practice Bastrika Pranayama It also produces a great deal of heat which can aid in calorie burning for your body Inhale through your nose while seated in a Lotus position Force your breath to leave your body through your belly as if it were a bellows when you exhale Do this vigorously for ten breaths then inhale deeply hold the breath and exhale slowlyBenefits1 Benefits the respiratory and digestive systems2 Drains excess phlegm from the lungs3 Improves blood oxygenation giving all tissues and organs a boost in vitality4 Strengthens and tones the area around the abdomen5 It soothes the mind6 Energizes the entire body and mindAlternate Nostril BreathingAlternate Nostril Breathing is a type of pranayama breathing technique that involves breathing through each nostril alternatively Its believed that this type of breathing helps balance the right and left hemispheres of the brain resulting in a calm and centered state of mindBenefits1 Reduces stress and anxiety2 Improves mental clarity and focus3 Balances the nervous system4 Increases energy and vitalityDiaphragmatic BreathingDiaphragmatic breathing also known as belly breathing is a technique that focuses on deep breathing from the diaphragm which is the muscle located at the bottom of the ribcage In diaphragmatic breathing the diaphragm expands and contracts causing the lungs to fill with air resulting in deep slow breathsBenefits1 Reduces stress and anxiety2 Improves sleep quality3 Enhances respiratory and cardiovascular health4 Boosts the immune systemSlow BreathingSlow breathing is a technique that involves taking slow deep breaths in through the nose and out through the mouth It is a quick and easy method that can be used at any time and anywhereBenefits1 Reduces stress and anxiety2 Improves respiratory function3 Lowers blood pressure4 Enhances mental clarity and focusBox BreathingBox Breathing is a simple but effective breathing technique that involves taking four equal breaths each with a specific count The process involves inhaling for four counts holding the breath for four counts exhaling for four counts and holding the breath again for four counts This process is repeated several times to achieve the desired level of relaxationBenefits1 Reduces stress and anxiety2 Improves sleep quality3 Enhances respiratory and cardiovascular health4 Increases mental clarity and focus478 BreathingThe 478 breathing technique is a simple and effective technique that involves counting each inhale hold and exhale The process involves inhaling for four counts holding the breath for seven counts and exhaling for eight counts This process is repeated several times to achieve the desired level of relaxationBenefits1 Reduces stress and anxiety2 Improves sleep quality3 Enhances respiratory and cardiovascular health4 Increases mental clarity and focusAnimal BreathingBunny Breathing To increase the amount of oxygen getting to your brain take several briefs and rapid breathsBumble Bee Breathing Slow breaths and buzzing can help reduce your heart rate and stress levelLion Breathing To let out frustration and rage take long deep breaths and roarBear Breathing To induce a state of tranquility and restfulness concentrate on holding your breathCrocodile Breathing Deep belly breathing can be achieved by using yoga asanas like MakarasanaMindful breathingIf you suffer from anxiety stress insomnia or high blood pressure you might want to try mindful breathing In order to use this technique effectively one must fully focus their attention on their breathing There are many different types of mindful breathing One straightforward technique is to simply pay attention to your breaths natural rhythm without attempting to alter it The breathing may naturally slow down as a result of thisTo perform mindful breathing a person should1 Find a quiet place without distractions2 Choose a comfortable position ideally sitting or lying down3 Focus on breathing by feeling and listening to the body inhale and exhale4 Be able to let thoughts go through your mind without passing judgmentAlternativesBreathing techniques should never replace medical treatment With other therapies these exercises function best Exercise to improve breathing may be a component of pulmonary rehabilitation for lung conditions Exercise physical therapy and health information may also be a part of the treatmentEach person will experience stress and anxiety differently Therapy drugs and mindfulness practices are all potential treatment options In stressful circumstances or to establish a regular sleep schedule breathing exercises may help reduce stressNumerous medical conditions especially stress and anxiety can be helped by breathing exercises When they are a regular part of your schedule they work bestWhen people are relaxed and breathing normally they can experiment with breathing techniques for the first time They might benefit from practicing at the same time each day It may take some practice to become accustomed to a breathing exerciseRead More Try the halfmoon yoga posture to channelise inner creativity and lightThis story has been sourced from a third party syndicated feed agencies Midday accepts no responsibility or liability for its dependability trustworthiness reliability and data of the text Midday managementmiddaycom reserves the sole right to alter delete or remove without notice the content in its absolute discretion for any reason whatsoever