Pranayama for Stress Relief

Have you ever thought about the incredible potential of something as simple as your breath? Well, that's what Pranayama is all about – discovering the magic in every inhale and exhale. With Pranayama, you're not just breathing; you're in charge of the speed, the intensity, and the rhythm of every breath you take. Thus, you're also boosting your body's energy and vitality by inviting in more oxygen.

Practicing Pranayama every day can be a game-changer for your well-being. Not only does it boost your energy, but it also acts as a soothing balm for your emotions, and studies have proven this:

• In a 2013 study, Pranayama was found to significantly reduce perceived stress levels in healthy young adults. The researchers believe that Pranayama has the power to calm the nervous system, improving your stress response.
• Another study in 2013 discovered results. Individuals who incorporated Pranayama into their routine reported reduced anxiety levels before sitting for tests.
• Clinical studies have shown that a specific Pranayama technique called Bhramari pranayama can slow down both your breathing and heart rate when practiced for 5 minutes. This can work wonders in calming your body down, making it a great pre-sleep ritual.
• A 2019 study additionally revealed that Pranayama can enhance sleep quality, including in people suffering from sleep apnea. It can also decrease snoring and daytime sleepiness, leaving you refreshed and ready to tackle the day.

Try the following Pranayama techniques to soothe your mind and control your anxiety: -

Find a comfortable seated position, with hands in your lap, eyes closed, and spine straightened. Observe your natural breath.

First, close your right nostril with your right thumb, and take slow, natural breaths through your left nostril. Repeat this for 12 breaths, then relax. 

Next, raise your left hand, close your left nostril with your left thumb, and repeat the 12-breath exercise through your right nostril.

This practice will leave you feeling calm, relaxed, and focused.

Sitkari (“the sipping breath”)

Sit comfortably, close your eyes, and observe your natural breath. When you are ready, place your tongue against the upper palate of your mouth.

Inhale slowly through your mouth, creating a gentle sipping sound. Hold the breath comfortably, then exhale through your mouth.

Repeat this exercise 5 to 10 times to calm your body and mind and sharpen your focus for the day ahead.

Sit down and take a moment to relax. Now, close your eyes and take a deep breath, holding it before exhaling.

Use your right hand to close your right nostril with your thumb. Inhale slowly through your left nostril, holding the breath for five seconds. Release your right nostril by removing your thumb and simultaneously close your left nostril with your forefinger. Exhale slowly through your right nostril. As you complete this breath, you'll feel calm and relaxed.

Switch to your right nostril, keeping your left nostril closed with your forefinger. Inhale deeply, hold for five seconds, then close your right nostril with your pinky and open your left nostril to exhale.

Repeat this exercise 20 times before bedtime to feel lighter in body and mind, ensuring you get a good night's sleep.

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