Stress is a common part of modern life, caused by work, finances, relationships, and even social media. If not managed, it can lead to anxiety, depression, and physical problems like high blood pressure, heart disease, and weakened immunity. Stress affects both your mind and body.
The good news is that just as our bodies react to stress, they also respond to relaxation techniques like meditation and breathwork. Breathing exercises can calm the nervous system, lower stress hormones, and help your body relax.
Here are 6 breathing practices to help you find calm and balance:
Dirgha pranayama: Dirgha pranayama, or yogic deep breathing, is a yoga practice that calms the parasympathetic nervous system. By breathing deeply from the diaphragm, you allow oxygen to circulate efficiently throughout the body, triggering relaxation. Inhale slowly through your nose, expanding your abdomen, and exhale through your mouth to release tension and stress.
Sama veitti pranayama: Sama vritti, or equal breathing, is a technique that aligns with box breathing, used for bringing balance and focus. This practice involves inhaling, holding, exhaling, and holding again in equal counts typically four. By maintaining rhythmic breath, this method calms your mind and reduces stress, making it ideal for high-pressure situations.
Nadi shodhana: Nadi shodhana, or alternate nostril breathing, balances the left and right hemispheres of the brain. It harmonises energy flow, clears the mind, and reduces stress. By blocking one nostril and breathing through the other in a steady rhythm, this practice promotes mental clarity and emotional stability.
Ujjayi pranayama: Ujjayi, also known as "victorious breath," pairs well with the 4-7-8 breathing technique. In this method, you inhale deeply for four seconds, hold for seven, and exhale for eight. The gentle sound of the Ujjayi breath, created by constricting the throat slightly, further deepens relaxation and reduces anxiety, making it particularly beneficial for calming the mind before sleep.
Sheetali pranayama: Sheetali pranayama is a cooling breath technique similar to pursed-lip breathing, designed to calm the nervous system and soothe stress. Inhale slowly through a curled tongue (or lips if needed), then exhale through pursed lips, allowing your body to cool down. This practice reduces mental agitation and helps restore emotional balance.
Bhavana pranayama: Bhavana Pranayama, or visualisation breath, combines breathing with mental imagery. Close your eyes, take slow, deep breaths, and visualise a serene setting, like a calm beach or a peaceful forest. This technique shifts your focus away from stress and immerses you in a calming mental space, reducing anxiety and tension in the mind and body.
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