Treatment for stress?

[Vynnetanon]

1. Equal breathing (samavritti)
Sit in a comfortable position, keep your back straight. Start inhaling, counting to four to yourself, then pause briefly. Then exhale, also counting to four. Breathe through your nose all the time. If you want to make the practice harder, try counting to six or eight. Make sure that all three components (inhale, pause, exhale) are of the same length.

When to perform
Anywhere, anytime. This technique calms the nervous system and reduces stress. Try practicing it before going to bed. Especially if you are one of those who find it difficult to get rid of thoughts about work and problems in the evening. Practice will replace counting sheep and set you up for sleep.

2. Belly breathing
Sit in a comfortable position or lie on the floor. Place one hand on your stomach, the other on your chest and take a deep breath through your nose. Make sure that at the same time the shoulders are relaxed, the chest does not expand, but the diaphragm works - the muscular septum that separates the chest cavity from the abdominal cavity. When you inhale, it contracts and falls, causing the stomach to protrude forward, and when you exhale, it rises and pushes the air out of the lungs.

As you inhale, inflate your belly, and as you exhale, pull it towards your spine. Try to take 6-10 slow breaths per minute. With such breathing, the body is better saturated with oxygen.

When to perform
Before exams, interviews and in any stressful situation when you need to quickly calm down. If you want to feel the long-term effect, practice this breathing for 10 minutes every day. For example, right after waking up or in the evening before going to bed. This will positively affect both the cardiovascular and digestive systems, as well as overall mental health.

3. Alternate breathing through the nostrils
Sit in a comfortable position with your back straight. Close the right nostril with the thumb of the right hand and inhale deeply through the left. At the peak of inhalation, close the left nostril with the ring finger and exhale through the right. Try to fill and empty your lungs to the limit.

Perform five such cycles, then change the nostril. That is, inhale through the right and exhale through the left. Then take five breaths in and out through both nostrils. Do not rush and do not strain, breathe relaxed.

When to perform
When you need to quickly focus, cheer up and recharge your batteries. Yogis also believe that this practice develops a state of harmony in a person.

[wellos]

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[wise]

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