Easy to do Breathing Exercises to Calm your Mind and Anxiety

Anxiety is a problem that affects people of all ages. Sometimes you have to go to attend a meeting or you have to give a speech in front of a large crowd or you have to go on a date for the first time, on all these occasions most of the people get very nervous. This is called social anxiety. With the help of yoga or meditation, you can control anxiety to a great extent. Well-known yoga expert Raman Mishra is telling here some special breathing exercises to avoid social anxiety cure.

Forceful Breathing:

This breathing exercise is very effective in driving away fear and anxiety. It removes tension and makes your mind calm.

Know how the problem of social anxiety is ruining your life

How to do:

Stand up straight and take a deep breath.

After that exhale with a little force. Keep in mind that while exhaling, there should be a sound of hmm-hmm. Repeat this at least 3-4 times.

If you are getting very nervous while talking to someone, then cover your mouth with your hands and then take out breathing exercises for anxiety like this. Do it the same way you do when you cough. Believe me, there is no easier way to remove your nervousness and anxiety in minutes.

Luxury Breathing:

In this way your mind gets peace as well as confidence increases to deal with any difficulty. If you are falling prey to social anxiety again and again, then repeat this process several times.

How to do:

Standing straight, inhale and take the arms up towards the ceiling and spread the fingers completely.

Now tilt the mouth downwards and take out the tongue while opening the mouth completely. At this moment feel as if all the weight of the body is on your feet.

Now while remaining in this position, exhale and then come back to the starting position. Repeat this process 2-3 times before going to any meeting or whenever you feel nervous to talk to someone. All your nervousness will go away immediately.

Are you too stressed due to office and household chores? If you do not feel peace in life, then look at the way you breathe. You won’t believe that you can relieve stress just by changing the way you breathe.

Pay Attention to the way you Breathe

In today’s life, from elders to children are facing stress. Yoga proves to be very helpful in dealing with stress.

The most important thing for us is the breath. If the breath stops, life is over. Actually, the cells of our body need oxygen to work which we get through breath. This oxygen goes into the body and turns into carbon dioxide and if a small part of this carbon dioxide remains in our body, then our cells are damaged. Therefore, it is necessary to breathe properly to take in the right amount of oxygen and remove carbon dioxide.

Must use 70-75% of Breathing Capacity

We usually use only 15-20 per cent of our breathing capacity, whereas we must use it up to 70-75 per cent. If we breathe fast, then the heart has to work more. According to yoga expert the correct formula for breathing is SSLD i.e. Smooth, Slow, Long and Deep i.e. take deep, long and slow breaths. We breathe about 15-17 times in a minute. The less a person takes longer and deeper breaths, the longer he lives. Breathing properly is good for the heart and lungs. This lowers the blood pressure. By breathing properly, the body gets better oxygen. This improves concentration and memory. At the same time, anger and anxiety also start decreasing. It even releases endorphins, which reduce stress.

Deep Breathing

Do deep breathing twice a day for 5-10 minutes i.e. take deep breaths. During this, sit comfortably and take deep and deep breaths. You can also do it by sitting on the seat in the office. Due to this, dopamine hormone is released in our body which affects our nervous system. This hormone helps to keep a person happy.

Anulom vilom

This pranayama reduces stress and anxiety. This pranayama calms the mind and increases concentration. Also keeps the blood flow right. It keeps the heart and lungs healthy. For this, first sit straight in Sukhasan and close the eyes. Place the palm of the left hand on the left knee in Gyan Mudra. Place the ring finger and little finger of the right hand on the left nostril and close the right nostril with the thumb. Now inhale from the left nostril and then close the ring finger and little finger together. Immediately remove the thumb from the right nostril and exhale. Do the same with the right side. Repeat this for a total of 5 rounds.

Breathing Exercise: Relax in 10 Minutes

Bhramari Pranayama

It reduces stress. It also controls anger and restlessness. To do this, sit in Sukhasana by lying down and close your eyes. Take both the hands on the face and close the ears with both the thumbs. Keep the index finger above the eyes, the middle finger near the nose, the ring finger above the lip and the smallest finger under the lip. Then take a deep and long breath through the nose. Then exhale while making the sound of reverberating whirlpools. Do 5 such rounds.

Pronunciation of OM

Sit up straight and exhale the sound of Aum from your mouth. If you want A… O… M… . Do it for as long as you can. Do it 10 times. It is very effective in calming the mind.

Do Meditation

Meditating for 15 minutes a day gives relief from stress. Mindful meditation is easy and effective too. It gives you the ability to live and accept the present moment. Sit straight in Sukhasana and place both hands on the knees in Gyan Mudra. Close your eyes. And pay close attention to your breath. Pay attention to the breath going in and out of the body both times. Feel the things around you. accept them.

Do Shavasna

Do shavasana after asana and pranayama. Lie down comfortably on the ground and close your eyes. Leave the body loose. Then one by one, pay attention to each part of the body one by one. Feel that part. pamper her. Do 5 minutes total.

Be Close to Nature

Being close to the 5 elements of nature reduces stress and keeps the mind happy. Stay close to sky, water, fire, air and earth. Walk barefoot on the grass. Extend both hands and look towards the sky. Get out of the house and get fresh air. Do spend some time in the sunlight and drink clean water.

Pray

Do pray to God. In this prayer you have to express gratitude to your parents along with God. Whatever he has given you, he has done for you, is to be thanked. Ask God to give you wisdom, forgive yourself for your mistakes.