Stress, irritability, anger abound due to work pressure. Sometimes the stress becomes so high that it is not possible to stop it. This tension comes out in the form of anger, sometimes at one’s colleagues and sometimes at members of the household. Because of this, many types of health problems themselves also start to arise. Experts say that with breath work we can easily manage our stress and anger. Let us first know what these breathing techniques are and how it can control stress and anger.
What is Breathwork
Any kind of breathing exercise or technique is called breath work. If you breathe consciously and focus your mind on the process of inhalation and exhalation, it not only frees you from all kinds of stress, but also makes you mentally and physically strong.
Breathwork or breathing exercises are widely used these days as an alternative medicine. Many studies show that breathing exercises help control blood pressure. It also affects the heart, brain, digestion and immune system.
Stress Buster Breathwork
Breathing in and out consciously or deliberately calms your nervous system. It controls heart rate and blood pressure. This reduces the level of stress hormones in the blood. When you take a long breath, it allows more air to reach your body. This reduces anxiety and stress levels.
How beginners do breathing
Yoga expert Manisha Kohli tells Health Shots that if you include 3 breathing exercises in your routine, the stress will automatically disappear and you will feel relaxed. This is the art of breathing, also known as diaphragmatic breathing.
1. Deep breathing
Calm your mind and focus on your breath. Anyone can try it.
How to do
Sit upright with a cross, keeping the spine, waist and neck straight.
Those who cannot sit cross-legged sit on a chair.
Close your eyes. Keep 1 hand on the chest and 1 hand on the stomach.
Keep your focus on your breath.
Take a deep breath and then release.
Do this 5 times.
Make Kapalbhati only after 4 hours of eating. Do not do this in blood pressure patients, pregnant women and menstruating women.
How to do
Sit down with a cross. Keep the spine, waist and neck straight.
Place both hands on top of each other and place them on your stomach.
Take a deep breath in once and then exhale repeatedly while pressing on the stomach. In this sequence, your stomach should go inward.
Do this 50 times.
3. Anulom Vilom
This can be done at any time. Everyone can do it.
How to do
Close your eyes and sit in Padmasana.
Close the right nostril. Take a deep breath through the left nostril. Take in as much air as possible to fill your lungs.
Release your thumb from your right nostril and exhale.
As you exhale, close your left nostril.
Breathe in through the right nostril.
Release the thumb from the left nostril and exhale.
This exercise can be done in 10 minutes.
Psychologist Dr. Bhavna Burmi of Fortis Escort Hospital tells Health Shots that if you want to relieve stress and anger, then you can also try these 2 remedies.
1. warm palms
Warm both your palms by rubbing them together.
Place warm palms on the stressed body parts.
Feel the energy heal you.
Do this 10 times.
2. Hello gesture
Place your hands in the Namaste position near the heart chakra.
Pay attention to the breath. After staying in this state for some time, you will feel relaxed.