Your
Action Plan:-
From the confines of
a bed, a desk, or anywhere negativity finds its way, consider these six
techniques to help keep calm and carry on.
1.
Sama Vritti or “Equal Breathing'':-
How it’s done: Balance
can do a body good, beginning with the breath. To start, inhale for a count of
four, then exhale for a count of four (all through the nose, which adds anatural resistance to the breath). Got the basic pranayama down? More
advanced yogis can aim for six to eight counts per breath with the same goal in
mind: Calm the nervous system, increase focus, and reduce stress, Pacheco says.
When it works best: Anytime, anyplace—but this
is one technique that’s especially effective before bed. “Similar to counting
sheep, if you’re having
trouble falling asleep, this breath can help take your mind off the racing
thoughts, or whatever might be distracting you," Pacheco says.
2.
Abdominal Breathing Technique:-
How it’s done: With one hand on the chest and
the other on the belly, take a deep breath in through the nose, ensuring the
diaphragm (not the chest) inflates with enough air to create a stretch in the
lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each
day to experience immediate reductions to heart rate and blood pressure,
McConnell says. Keep at it for six to eight weeks, and those benefits might
stick around even longer.
When it works best: Before an exam or any
stressful event. But keep in mind, “Those who operate in a stressed state all
the time might be a little shocked how hard it is to control the breath,”
Pacheco says. To help train the breath, consider biofeedback tools such as
McConnell’s Breathe Strong app,
which can help users pace their breathing wherever they are.
3.
Progressive Relaxation:-
How it’s done: To nix tension from head to
toe, close the eyes and focus on tensing and relaxingeach muscle group for two to three seconds each. Start with the feet and toes,
then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and
eyes—all while maintaining deep, slow breaths. Having trouble staying on track?
Anxiety and panic specialist Dr. Patricia
Farrell suggests we breathe in through the nose, hold for a count of five while the
muscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk, or
even on the road. One word of caution: Dizziness is never the goal. If holding
the breath ever feels uncomfortable, tone it down to just a few seconds.
4. Nadi Shodhana or "Alternate Nostril Breathing":-
How it’s done: Head straight for your happy
place, no questions asked. With a coach, therapist, or helpful recording as
your guide, breathe deeply while focusing on pleasant, positive images to
replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while
it’s just one means of achieving mindfulness, “Guided visualization helps puts
you in the place you want to be, rather than letting your mind go to theinternal dialogue that is stressful.”
When it works best: Pretty much any place you
can safely close your eyes and let go (e.g. not
at the wheel of a car).
6.
Kapalabhati or "Skull Shining Breath":-
How it’s done: Ready to brighten up your day
from the inside out? This one begins with a long, slow inhale, followed by
a quick, powerful exhale generated from the lower belly. Once comfortable with
the contraction, up the pace to one inhale-exhale (all through the nose) every
one to two seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up
or start looking on the bright side. “It’s pretty abdominal-intensive,” Pacheco
says, “but it will warm up the body, shake off stale energy, and wake up the
brain.” If alternate nostril breathing is like coffee, consider this a shot of
espresso, she says.
While stress,
frustration, and other daily setbacks will always be there, the good news is,
so will our breath.
