Best yoga practices: Add pranayama, meditation to your daily routine to beat stress, stay healthy

Pranayama techniques, such as alternate-nostril breathing, are instrumental in calming the central nervous system and preparing the body for sleep. (Image: Canva)

Meditation, a practice rooted in traditional Indian knowledge, has a positive impact on mental, emotional, and physical health. Benefits include better self-awareness, stress management, and overall well-being. Research from Harvard Medical School shows that meditation can thicken the prefrontal cortex, a brain area important for focus and self-awareness.

Meditation involves being present and non-judgmental. You can meditate by sitting comfortably and focusing on your breath, body sensations, or a mantra. It helps to practice with a teacher's guidance. As thoughts arise, acknowledge them without getting involved, then gently return to the present moment. This practice brings mental clarity and emotional stability, reducing stress and improving well-being.

Below are some key yoga-based meditative practices that enable behavioural and lifestyle modification suggested by Dr Ishan Shivanand, mental health researcher and the founder of Yoga of Immortals.

Breathwork (Pranayama): Pranayama techniques, such as alternate-nostril breathing, are instrumental in calming the central nervous system and preparing the body for sleep. These rhythmic inhalation and exhalation exercises create a profound sense of relaxation, thereby improving mental well-being.

Visualisation: It involves creating vivid mental images of scenarios that promote relaxation and goal attainment. This technique engages all the senses, forming a detailed mental picture of desired outcomes. Visualisation helps reduce stress and anxiety by fostering a positive mindset and providing motivation. By picturing goals in detail and immersing oneself in the emotions and sensations of achieving them, individuals can cultivate a more optimistic outlook.

Gratitude: Practicing gratitude involves introspecting and appreciating the positive aspects of life. By focusing on experiences and people one is grateful for, it is possible to shift from a mindset of stress to one of contentment. Acknowledging daily moments of joy and expressing gratitude to loved ones can be one such practice. Enhanced emotional resilience and an improved sense of well-being are cultivated by practicing gratitude.

Journaling: Journaling serves as a powerful tool for self-reflection and goal setting. Writing down thoughts and emotions before bedtime aids in processing daily experiences and visualising future aspirations. Detailing short, mid, and long- term goals and reflecting on positive experiences can help clarify the mind and reinforce a proactive approach to life’s challenges.

Positive affirmations: Positive affirmations are statements that reinforce desired qualities or outcomes. Repeating affirmations such as Every day, in every way, I’m becoming better and healthier before bedtime can instill a positive self-image and promote a growth mindset. This practice counteracts negative self-talk and fosters a sense of self-efficacy and optimism.