Which pranayama and/or yoga can help with anxiety and stress?
9 Yoga Tips to overcome anxiety disorder
Stress, fear, anxiety – if we start to count all those cases in life, when we experienced these emotions, we can simply lose count. Anxiety about the result of the exam board or the reaction of our parents to the report card, the nervousness about the first date or the interview – we all would live through these moments. A little fear is normal, in fact, just like salt in food, it is necessary to ensure that we remain disciplined, focused and dynamic.
The problem begins when this fear becomes permanent and so intimidating as to begin interfering in our daily life. Then he becomes an anxious disorder. The condition is excessive nervousness, anxiety or fear of the unknown, which must be treated, and this is when yoga can help.
In addition, it is well known that yoga alone should not be considered as the only treatment option. Follow the compliment of proper treatment after consulting a doctor or a specialist. The doctor will guide you to a better state and help you understand the type of anxiety disorder you may have – panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, social anxiety disorder or generalized anxiety disorder, to name a few.
Note: Allopathic medicines may have side effects, and you may want to consider alternative treatment lines such as homeopathy and ayurveda.
How to know if you have an anxiety disorder?
- You feel unusually panicky, fearful and anxious.
- You tend to get the uncontrollable, obsessive thoughts of a past traumatic experience
- You wake up from frequent nightmares
- Wash hands several times
- You have trouble sleeping
- Your hands and feet stay unusually sweaty
- You get a fast heartbeat
Regular yoga practice can help you stay calm and relaxed in your daily life, and can also give you strength to confront events as they come without becoming restless. The practice of yoga ideally includes a complete package of asanas (poses), pranayama (respiratory techniques), meditation and ancient philosophy of yoga, all of which helped several anxieties recover and look at life with new positivity and strength.
Sushana Goyal, a housewife says: “I will always remain tense and worried about the little things of life. Every small or large event will shake me. My husband decided to see a doctor who told us that I had a general anxiety disorder. I went through a course of treatment from the same, along with regular practice of yoga and meditation for about six months. And today I feel that I have received a new birth. My thinking has changed, I feel much settled from within, and I believe that everything that happens will be for the better. I’m not afraid of the future anymore. Yoga gave me this power. ”
The following methods of yoga can help to calm the unresolved mind.
# 1: Move to the music and ease your mind from stress with asanas
These yoga postures can help in achieving a happy and healthy mind and body. Asanas help relieve the tension and the negative from the system.
- Dhanurasana (Onion pose)
- Matsyasana (Fish pose)
- Jan Shirsasana (one-legged Tilt forward)
- Setubandhasana (pose bridge)
- Marjariasana (stretch of a cat)
- Paschimottanasana (Bipedal Tilt Forward)
- Hastapadasana (Permanent Tilt Forward)
- Adhomukha Shwanasana (facing down the dog)
- Shirshasanu (headstand)
- Shavasana (body posture)
Note: At the end of the yoga posture session, lie down in the yoga nidra to give your mind and body a few minutes of relaxation. The method is useful in washing body toxins, one of the main causes of stress, from the system.
# 2: breathe with pranayama to reduce anxiety
Take your attention to the breath can help free the mind from unnecessary thoughts of a mess that breeds anxiety. Try the following breathing practices:
Kapal Bhati pranayama (Skull-Shining Breathing Technique)
Nadi Shodan Pranayama (alternating breath of the nostril) – effective in relieving stress from the system (where the exhalation is longer than inhalation)
Bhramari pranayama (B breath)
# 3: Meditate to enjoy the gift as a relaxed mind
Meditation can be an excellent technique to relax the mind, distract you, give you a sense of peace and peace, and observe with everyday practice how your mind works to keep you busy in small, small things. It can also help you not to worry too much or strive to get in front of an unknown future.
Perhaps you’ve often heard the term “adrenaline.” This happens when we get too worried about a potential threat, for example, during an adventure trip. At that time, the level of adrenaline in the blood of the hormone goes higher, which causes our heart to beat faster, as a result that our muscles tense and our body sweat profusely.Scientific studies have shown that regular practice of meditation can help to significantly reduce the level of this stress hormone.
# 4: Apply the philosophy of yoga in your life, stay happy and enjoy every moment.
To know and apply the ancient knowledge of yoga in everyday life, it speaks of some simple but profound principles of Yama and Niyama yoga, perhaps the secret of a happy and healthy care. For example, the principle of Santosh (Niyama) teaches the meaning of satisfaction. The principle of Aprigpa can help us overcome greed or the desire to save those possessing more that can be the cause of stress and anxiety. In addition, the principle of shaucha talks about the purity of the soul and body. This rule can especially help if you are too preoccupied to catch infectious diseases.
Yama and Niyama Yoga will also help us eat nutritious food and lead a healthy lifestyle, which greatly helps to overcome anxiety and stress. To understand the philosophy of yoga, you can consider reading the Commentary of Sri Sri Ravi Shankara on Patanjali Yoga Sutras.
# 5: Pray, have faith and smile!
Prayer is the best form of assurance support for an ad to keep you alert for free. Developing the habit of daily prayer, singing or singing bhajana (religious songs) will fill you with positive energy, and will also help to calm the mind. They also instill a sense of deep faith that all this happens for the best and that there is a higher divine power that cares. Moreover, make a conscious effort to smile more and more. This will gain confidence, tranquility and positivity instantly.
# 6: Think about what you can do for others.
When we constantly get stuck in “I and my”, he makes room for stress and anxiety. We continue to worry about what will happen to us. Rather, translate attention as you can be some use to other people around you. To activate yourself with some service activities can give you deep satisfaction and great joy.
# 7: Know the impermanence of the world
When this awareness comes, that everything around us is temporary and will change, we become relaxed and settled from the inside. The feeling “and it will pass, and not remain forever” arises in us and frees us from anxiety. Meditation can help us see this fundamental principle of life.
# 8: Remember similar to the past situation, when you were able to overcome the alarm
It fills you with great courage that you can convey even this situation. Keep on reminding yourself this often.
# 9: Save the positive company around you
When you spend more time with positive thinking people, you are influenced by similar thoughts that reflect in your overall attitude toward life. Only positive thinking can breathe joy, peace and relaxation.