Exhale Your Worries
Pressure can put your body into a fight or flight mode — neither of them brings you any good. While in such a situation your brain prepares your body for a drastic reaction as a response to the perceived threat to survival — shortness of breath, excessive flow of blood to your muscles, perspiration, and loss of concentration. In this state, there are chances of either being frozen in fear like a deer in front of headlights or blabbering something foolishly to release the tension.
Amongst all the reactions, your breath is the most important aspect — it changes as per your mood. Therefore, the trick is to not just breathe but to breathe consciously! Having control over your breath can help you in many ways. Since all of you know how to breathe, let’s get to know how to breathe with concentration, feeling every inhale of tranquility and each exhale releasing tension.
- Pursed Lip Breathing
An effective breathing demands focus. Pursed lip breathing can help you exhale the anxiety out of your body. Start by relaxing your neck and shoulders, while keeping your mouth closed, begin inhaling slowly through your nose for two counts, as you do this, move on to pucker your lips as you would do while whistling, and finish by exhaling slowly, blowing air through your pursed lips for a count of four. This breathing technique helps in relieving shortness of breath by slowing your heart rate. It is also a great way to improve your lungs by removing the air trapped inside, and making room for fresh oxygen.
- Breath Focus Technique
Having a positive vibe highly depends on what words you use for yourself. The Breath Focus technique is all about repeating words that make you feel optimistic such as “relax”, ‘’let go”, “peace ‘’, “you can do it”, etc. Start by finding yourself a quiet place and place all your awareness to your breaths without changing how you are breathing, then gradually breathe deeper and deeper. While doing so you will notice the energy around you elevate. Keep a hand on your lower belly and feel it expand as you inhale all the fresh oxygen and finally exhale through your mouth slowly. As you breathe keep repeating your chosen word throughout the entire process to help you stay on the positive track.
- Alternate Nostril Breathing
Alternate nostril breathing also known as Nadi Shodhana Pranayama is the best-known practice for relaxation. It is most effective to increase cardiovascular function and also slows down the heart rate when distressed. As the name suggests, you breathe from one nostril at a time — extend your right hand to your right nostril and press down while you inhale through your left nostril, then repeat the same with your left nostril and breath in through your right nostril. This will complete one cycle. Repeat this method for about 5 minutes. Finish by exhaling through your left side. Do this on an empty stomach and avoid if you’re feeling sick or congested.
- Sitali Breath
Stress can tend to warm up your body due to excessive blood flow. Sitali Breath is a great method to lower your body temperature. Just roll your tongue and inhale air through your mouth and exhaling all that internal heat through your nose, and bringing your body back into balance. You’ll be surprised at how calm and cool you feel after just ten rounds of sitali breathing.
Breathe deeply, let the sweet air fill up your lungs, and extinguish the burn of fear!