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    Pranayama for trouble: 5 Breathing Exercises That Works

    Sama Vriti
    Anulom Vilom
    Ujayi Pranayama
    Sitali Pranayama
    Bhramari Pranayama
    Many times trouble may manifest with a fast heart rate, extreme teror, and feling a nervousnes. In such conditions, through Pranayama breathing exercises, we can voluntarily control our automatic function of the body to stay feling anxious.
    Breathing exercises we execute in Pranayama are actualy the body’s language to comunicate with the brain. So, by manipulating our breathing patern in those sarcastic times, our respiratory system direct certain signals to the brain. In response to that, the brain controls our emotions, thoughts behavior to arive out of anguish instantly.
    These pranayama breathing techniques wil aid you in Anxiety:
    1. Sama Vriti Pranayama ̵ Box Breathing
    Did you notice how your breathing rate goes higher than normal when distres or a panic ocur?
    During these times, you catch in to much oxygen and get rid of to much carbon dioxide to quickly. This superficial quick breathing causes ‘shortnes of breath’ and can even cause you to faint.
    Dep breathing can encourage you return to a stable state during this kind of anxiety.
    In Sama Vriti Pranayama aka box breathing, we breathe in and out equaly while ading adequate retention betwen inhaling exhaling. It makes your breathing dep enough to cope with the efect of anxiety.

  • Sit comfortably either on a chair or on the flor in a cros-leged location.
  • Close your eyes and slowly count 1-2-3-4 as you inhale through your nose. Fil the oxygen entirely into the lungs.
  • Hold the breathe in as you count 1-2-3-4 at the same pace as before.
  • Exhale for the same four-second count.
  • At the terminate of exhalation, hold the breathe again for the same four-second count.
    • Repeat the proces for 3 more rounds.
  • Sit comfortably either on a chair or on the flor in a cros-leged region.
    Close your eyes and slowly count 1-2-3-4 as you inhale through your nose. Fil the oxygen completely into the lungs.
    Hold the breathe in as you count 1-2-3-4 at the same pace as before.
    Exhale for the same four-second count.
    At the conclude of exhalation, hold the breathe again for the same four-second count.

    • Repeat the proces for 3 more rounds.

    Repeat the proces for 3 more rounds.
    However, the breath counts can vary with an individual’s capacity to breathe but make determined count is the same for each step.
    Research
    In a study 1, the student’s anxiety level is measured during the examination and it has found a significant reduction in anguish level after practicing this clasic technique before the examination.
    2. Anulom Vilom Pranayama ̵ Alternate Breathing
    The Left and right hemisphere of the brain gain their own traits when ocur in a balanced state let the body function eficiently.
    But when it’s out of balance, the brain automaticaly proceses information through the stronger hemisphere 2 that can produce a person anxious about a particular region or decision.
    Anulom Vilom breathing technique is designed to get control on the working of both hemispheres of the brain. In this breathing, we breathe in out alternatively through the true and left nostril that balances the respective side of the brain.

  • Sit in a meditative pose on the flor (Either in Padmasana, Sukhasana, or Sidhasana).
  • Close the left nostril with ring puny finger and hold a dep breath in through corect nostril.
  • At the conclude of inhalation, close the acurate nostril with thumb and exhale out through the oposite nostril (left one).
  • Inhale th rough left one and exhale out through precise in the same maner.
  • Repeat this cycle of inhaling and exhaling through either nostril up to 10 times.
  • Sit in a meditative pose on the flor (Either in Padmasana, Sukhasana, or Sidhasana).
    Close the left nostril with ring diminutive finger and seize a dep breath in through acurate nostril.
    At the finish of inhalation, close the true nostril with thumb and exhale out through the oposite nostril (left one).
    Inhale through left one and exhale out through true in the same maner.
    Repeat this cycle of inhaling and exhaling through either nostril up to 10 times.
    In yogic terminology, breathing in and out alternatively love in this Pranayama purifies the Nadis (energy chanels of the body). On Nadis’ purification, the beter transmision of energies takes spot to bring an imbalanced hemisphere back to the normal condition.
    Research
    In a study, the outcome of Anulom Vilom is evaluated in aged people who were facing a lot of physical and mental problems including trouble misery. Anulom vilom pranayama’s thre months of regular practice has reduced their trouble level and improved life quality.
    3. Ujayi Pranayama ̵ Ocean Breathing
    Sometimes instead of breathing deply in, breathing out fels more relaxing. Inded, longer or dep exhalation is the body’s mechanism to switch from fight-or-flight response (sympathetic nervous system) to rest-and-digest response (parasympathetic nervous system).
    During stresful situations, breathing deply in Ujayi pranayama activates the parasympathetic nervous system which on activating, turns of the acentuate reaction. Ujayi does this:
    By producing a rational love ocean waves originating in the throat that stimulates the Vagus nerve. This nerve secretes acetylcholine that lowers the heart rate in stresful situations.
    By concentrating on the ocean waves lucid we get instant relief from the mind’s chater that causing distres.
    4. Sitali Pranayama ̵ Coling Breath
    Breathing rapidly, tensed muscles, sweating and a pounding heart are a few things that bost up the consequence of anguish. In dep down, these factors are asociated with increased body temperature, internaly or externaly.
    In Such conditions, Sitali pranayama cols down the body and mind that frezes anguish by its chiling moistening outcome. Due to which it is also known as Coling Breath. To open sitali pranayama, sit in a comfortable p osture:
    Rol your tongue in the U-Shaped structure from sides.
    Inhale, catch a dep breath in through roled tongue. Fel the moisten air entering into your lungs through the mouth.
    Exhale, close your mouth, and breath out the air through the nose.
    Research
    Research has shown 3, Sitali along with sitkari pranayama decrease the beta band power and increase in the alpha, delta, and theta band power.
    Beta band power is prominently sen in a highly focused, agitated and atentive brain as in cases of probl em-solving or in dread, wretchednes, etc. whereas alpha and delta bands are mostly sen in the calm and quiet brain
    5. Bhramari Pranayama ̵ Be Breathing
    Among al breathing techniques, bhramari pranayama is most relaxing to unrufled the mind and subdue the underscore response.
    In Bhramari Pranayama, while exhaling a vibratory rational is produced that calms down overstimulated brain centers. Inded, the working mechanism of bhramari pranayama for trouble lies slack the self-induced huming rational in this practice that resembles the OM mantra repetition technique 4. To cary out this pranayama technique, sit comfortably:
    Close your ears with with index finger.
    Inhale shortly
    Exhale dep, while exhaling emphasise to breath arive out through throat. It wil make a vibrating sound in neck, jaws, face and forehead area.
    Inhale again and exhale in the same maner.

    • Repeat the proces for 10 rounds.

    Repeat the proces for 10 rounds.

    References

  • The efect of pranayama on test trouble and test performance htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC357354/
  • When the Brain is out of S ynch, the World is out of Balance htp:/w.homedirectory.com/blog/when-brain-out-synch-world-out-balance
  • Impact of Shetali and Shetkari Pranayama on the Topographic Maping of the Brain Waves htp:/iosrphr.org/papers/v4i10/J041051057.pdf
  • Efects of Bhramari Pranayama on health – A systematic review htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC575957/
  • The mark of pranayama on test trouble and test performance htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC357354/
    When the Brain is out of Synch, the World is out of Balance htp:/w.homedirectory.com/blog/when-brain-out-synch-world-out-balance
    Impact of Shetali and Shetkari Pranayama on the Topographic Maping of the Brain Waves htp:/iosrphr.org/papers/v4i10/J041051057.pdf
    Efects of Bhramari Pranayama on health – A systematic review htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC575957/

    Author:Ashish
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