0 Breathing Practise to Help Reduce Stress and Anxiety

• Yoga
• by Donna
• 20-10-2024

We all face stress and anxiety at various points in our lives. What matters is how we learn to manage to work these feelings, so that we can approach situations with greater clarity and calmness. One of the most effective ways to ease stress is by controlling our breathing.  Mindful breathing helps release tension, centring our focus and allowing us to clear the mind. When we have a clearer mind we are able to be more focused, think rationally and making thoughtful decisions, allowing us to respond to challenges with calmness and composure. Pranayama is an ancient breath technique that originates from yogic practices in India.   It involves controlling your breath in different styles and lengths.  It has more recently gained popularity in the western world because of the many health benefits that come from a pranayama practice.  Box breathing also known as Sama Vritti Pranayama has been linked to numerous health benefits and is an effective tool for managing panic attacks and anxiety. When everything feels overwhelming, box breathing can act as an anchor.  Focusing on your breath and rhythm gives your brain a break from the chaos, reducing feelings of anxiety and stress. This practice can be done at any time; whether you are in a busy or stressful environment, it can help you to calm and focus, in that instance try 2 to 3 rounds, or if you are in a quiet, calm relaxed environment and wish to move deeper into the practise.  Benefits:  * Activates the parasympathetic nervous system, helping you move out of the fight-or-flight response and into the parasympathetic nervous system, which is responsible for rest and digestion.  *  Reduce stress and anxiety by giving your brain a break from chaos. It can also help lower cortisol, a stress hormone, which can improve your mood.  *  Sleep - can help you fall asleep if you have insomnia by calming your mind and body.  *  Can help lower blood pressure. *  Improve your focus and concentration by moving your attention away from distractions.  *  Helps you regain control counting to four during each step of the breathing exercise helps you focus on your breathing and take control of your response.  *  Emotional balance - can help you develop more measured reactions, which can promote emotional balance and well-being. *  Simple, easy to learn and can be used in a variety of situations.    Here's how to do it: Sit in a comfortable chair with your back supported and feet on the floor, or if you prefer lying comfortably on the floor. Close your eyes. Take a few minutes to relax and let your breath come naturally, check your comfortable and then start the breathing exercise by Inhale slowly through your nose while counting to four. Hold your breath while counting to four. Exhale slowly through your mouth while counting to four. Hold your breath while counting to four. Repeat steps 4–7 at least three times, or continue for as long as you feel comfortable to do so.