Anxiousness creates heat in our body, causing an imbalance that gives rise to STRESS.

With the aid of breathing techniques, we can eliminate physical tension stored in the muscles and relieve stress.

What follows are some breathing (pranayama) exercises based on the practice of Yoga.

 

1. Sama Vritti or Equal Breathing

• Inhale and exhale through the nose using equal breathing
• Sama = same, equal. Vritti means fluctuation of the breath and mind
• Sama Vritti pranayama indicates that both the inhale and exhale are of equal duration
• Breathing through the nose has many benefits including; filtering pollutants, warming and moisturizing the air, slowing the breath down
• Sama vritti calms the mind and can help to create balance and focus even in the most challenging scenarios

Into action:

• Inhale for the count of four
• Exhale for the count of four.

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2. Abdominal Breathing Technique

• With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates
• Six to 10 deep, slow breaths per minute for 10 minutes each day will reduce both your heart rate and blood pressure

Into action:

• Place one hand on your chest and the other on your belly
• Take a deep breath in through your nose, ensuring your belly inflates
• Repeat 6 to 10 times per minute
• Duration 10 minutes

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3. Nadi Shodhana or Alternate Nostril Breathing

• This breath will bring calm and balance, uniting the right and left hemispheres of the brain.
• Used to focus and energize yourself (not to be used before bed!)

Into action:

• Get yourself f comfortable
• Hold your right thumb over your right nostril and inhale deeply through the left nostril
• Hold your left thumb over your right nostril and inhale deeply through the right nostril
• Continue for 10 minutes

Starting in a comfortable meditative pose. At the peak of inhalation close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.