3 Breathing Techniques to Help with Daily Stress and Anxiety
Most people experience stress and anxiety from time to time. Stress usually refers to the strain that your mind or your body has. Many people have reported that they feel stressed when many things are demanded from them. The feeling of being stressed can be triggered by either being too frustrated or too nervous. Whereas – Anxiety, on the other hand, is a feeling of fear, worry, or unease. It is sometimes a reaction to stress, or it can happen to people are unable to identify significant stressors in their life.
If stress and anxiety begin interfering with your daily life, it may highlight a more serious issue. It is important to seek help before it starts interfering with your daily life. If you decide to avoid it, you might experience severe anxiety and it may also lead to a chronic disorder.
There are several ways to attain a sense of calmness, which doesn’t require investing much of your time or money. This relaxation method is one of the best which is entirely free. Have you realized how most times people aren’t conscious of the way they breathe? Controlled breathing can help you to keep a check on your stress and anxiety.
Breathing is a necessity of life that usually occurs without much thought. When you breathe in air, your blood cells receive oxygen and release carbon dioxide. Usually, when people are anxious they tend to take rapid, shallow breaths that directly come from the chest. It also upsets the oxygen and carbon dioxide levels in the body resulting in increased heart rate, and muscle tension.
- Equal Breathing (Sama Vritti)
- Sama Vritti is a Sanskrit phrase, where Sama means – equal, even, or flat while Vritti means ‘fluctuation or modification.’ It is practiced for gaining stillness and consciousness. It is steady inhalation and exhalation for an equal duration.
- It is one of the most powerful relaxation technique which can help you to clear your mind, relax your body, and it also allows you to focus. It can calm your autonomic nervous system, naturally reducing stress hormones in the body.
- The most challenging aspect of this technique is holding the breath after exhalation. It becomes easier with practice though. You can continue with Sama Vritti for 8 to 10 rounds with a duration of 6 seconds.
- Alternate Nostril Breathing (Nadi Shodhana)
- The word Nadhi Shodhana is a Sanskrit word which means a channel or flow purification. It helps you to sharpen your concentration and mental clarity when your mind is dull.
- The main benefit of this that it provides equal amounts of oxygen to both sides of your brain. It is a great exercise to do that can help you to refocus and reenergize. It can also help you to make yourself feel more awake and alert.
- You have to inhale through the right nostril and then close the left nostril. When you open the left nostril, you should exhale through the other side. This is counted as one cycle. You can try to do this for 5 minutes.
- Skull-Shining Breath (Kapalabhati)
- It consists of alternating short, explosive exhales and slightly longer, passive inhales. Here exhales are generated by powerful contractions of the lower belly, which pushes the air out of the lungs.
- While Kapalbhati can help you to get rid of various ailments over a while, it also helps you to cleanse your lungs and entire respiratory system. This also increases the supply of oxygen to all cells as your blood purifies.
- The ideal recommended duration for this technique is 5 to 15 minutes depending upon your capacity. You can try to increase the duration by a minute every week.
Omkar Kulkarni is a self-proclaimed art appreciator, a certified film reviewer and someone’s favorite human being.