Are you over-worked, under-slept and under pressure? Massage is not the only method for you to calm down. You just need your lungs, your breath and ten minutes top time. These six ways of relaxing are based on meditation and yoga and will help you more than a therapist.
The Need-to-Know
Did you know that controlled breathing maintains your mind and body and lower the blood pressure, promote calmness and rest and reduce the stress? There is no enough research on the topic of how breathing influences anxiety, but many experts approve of it. The yoga instructor Rebecca Pachero, the breating expert Dr. Alison McConell and the psychologist Dr. Ellen Langer agree that easy breathing is not as simple as it sounds.
Your Action Plan
You should know that negativity comes from the desk, the bed and many other places you spend your time on, so you should consider these techniques if you want to get rid of it.
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Sama Vritti or “Equal Breathing”
how it is done: you should balance your body, and you should start with the breath. Start breathing in for a count of four, and then breathe out for a count of four (do it through the nose). You got the elementary pranayama down? If you already practice yoga, and you are advanced level, you should do six to eight counts per breath. You will calm the nervous system, lower the level of stress and increase focus, Pacheco claims.
When it works best: even though you can do this technique always and everywhere, the best time is before going to bed. It resembles counting sheep, because it distracts you from racing thoughts and everything that makes you stressed, Pacheco suggests.
Level of difficulty: Beginner
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Abdominal Breathing Technique
how it is done: put one hand on the chest and one on the belly, inhale deeply through the nose and make sure that your diaphragm inflates with sufficient air to create a stretch in the lungs. The aim is six to ten deep and slow breaths in a minute for ten minutes every day. McConnell says that this will help you experience immediate reductions to heart rate and blood pressure.
When it works best: do this before any stressful event. Pacheco suggests that people who always operate in a stressed state may find the controlling of the breath hard.
Level of difficulty: Beginner
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Progressive Relaxation
how it is done: if you want to annul the tension from the entire body, close your eyes and focus on tensing and relaxing each muscle for two to three seconds each. Start from the feet and the toes and then, through the knees, thighs, glutes, arms, chest, hands, neck and the jaw, finish with the eyes. Keep taking slow and deep breaths. The specialist for panic and nervousness, Dr. Patricia Farrell advices us to breath through the nose and hold our breath for the count of five and then breathe out through the mouth.
When it works best: you can do this absolutely everywhere. Just beware: dizziness is not the goal. If holding the breath makes you feel uncomfortable, tone it down a little bit.
Level of difficulty: Beginner
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Nadi Shodhana or “Alternate Nostril Breathing”
how it I done: yogis know that this breath brings calmness, balance and connects the left and the right side of the brain. Sit in a meditative pose and hold the right thumb up over the right nostril. Then, breathe in through the left nostril deeply. At the peak, close off the left nostril with the ring finger and then breathe out through the right nostril.
When it works best: anytime you need to energize and concentrate, butt not before bed time. This technique is thought to clear the channels and to wake you up, almost like a cup of coffee.
Level of difficulty: Intermediate
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Guided Visualization
how it is done: go to your happy place. You can use a recording as a guide, or consult with a therapist or coach and breathe deeply and concentrate on pleasant images which should replace the unpleasant ones. According to psychologist Dr. Ellen Langer, this is just one of the means that help us achieve mindfulness. It puts you where you want to be and it helps you avoid stressful thoughts.
When it works best: almost at any place where you can close your eyes and let go (this means not while driving).
Level of difficulty: Intermediate.
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Kapalabhati or “Skull Shining Breath”
how it is done: this one will brighten up your day. Start by inhaling slowly and deeply, and then exhale quickly and potently from the lower belly. When you become comfortable with the contraction, speed up with the inhale-exhale process every one to two seconds for a total of ten breaths. Do the breathing through the nose.
When it works best: anytime you want to wake up and become positive. According to Pacheco, it is rather abdominal-intensive, but it warms up the body and energizes it, as well as the brain. If alternate nostril breathing is compared to a coffee, this should be compared to a shot of espresso.
Level of difficulty: Advanced
Even though the negative situations are always present, so is our breath, right?
