Yoga exercises to overcome Stress
If mental strain increases, the breathing rate is affected. Breathing can be controlled through Pranayama, which reduces strain on heart. Special breathing techniques improve functioning of the nervous system and control high blood pressure. These techniques also make the mind stable and help one gain control over mental activities.
1. Pranayama: The technique is as follows:
Sit in a comfortable asana with head and spine straight. Close the right nostril and inhale slowly and deeply through the left nostril.Then, close both nostrils and retain the breath in your stomach for a few seconds. Exhale slowly through the right nostril by keeping left nostril closed. This completes one round. Repeat five to six times.
Be aware of your breathing: There should be no pause between inhalation and exhalation. Breathe slowly and smoothly. Do three rounds of pranayama whenever you are over-stressed. Awareness is drawn to breathing, and thus withdrawn from the stressful situation.
Benefits: The breath should come down to a slow pattern until you are exhaling twice the time that you are inhaling, using a 2:1 pattern. This stimulates the parasympathetic nervous system (slowing the heart rate) and brings relaxation. Do meditation .It stops us from reacting negatively to the stress of living in the fast-paced world.
Precaution: Never practise this after a meal. Inhale and exhale very slowly.
2. Mudras : Practise of Gyan Mudra and Viyan Mudra daily, for about 45 minutes, helps control blood pressure.
Gyan Mudra : Join tips of forefinger and thumb to form the Gyan Mudra.
Viyan Mudra: Join tips of forefinger and middle finger with that of thumb, while little and ring fingers remain free. This forms the Viyan Mudra.
3. More Tips: Following a healthy lifestyle is the safest and best way to control blood pressure.
(a)To remain healthy, stay happy. It is very important to reduce stress levels. Those who are under stress all the time tend to develop health problems faster. Happiness is very essential for remaining fit. Laugh loudly everyday and release all tension.
(b)Regular exercise for about 30-45 minutes also helps.
(c)Control your weight.
(d)Eat a healthy diet. Reduce salt intake.
(e)Drink at least 10-12 glasses of water daily.
(f)Avoid alcohol, caffeine and tobacco.
(g)Avoid conflict and try to develop a support system. The supportive environment of friends and family can help a lot in improving one’s health. These healthy changes will offer significant rewards in your life.