Anxiety has become a major health issue in today’s date. The relentless working hours, stress in personal life, and unhealthy lifestyle are the major culprits behind this issue. Some take medications to get temporary relief while others take to intoxicating substances to escape the feeling. But all of these are temporary solutions with long-term repurcussions.
It does not mean there is no solution to this pain. Have you ever given yoga a serious thought? This ancient art has many techniques to keep anxiety away for good. One of them is Pranayama which controls the flow of energy in your body.
Let us now understand what Pranayama techniques help you fight anxiety.
Pranayama – A Brief Introduction
The word Pranayama comes from two root words – Prana and Yama. The word Prana means “life force energy” while the second word, Yama means “control or restraint”. Pranayama is a deep breathing technique that helps extend your breath.
There is ample research to show how daily practice of Pranayama can have a positive impact on your mental and physical health. It happens due to many factors including better awareness of the present moment, stimulation of the Vagus nerve and PNS (Parasympathetic Nervous System). Sign in on the best yoga certification to learn this deep yogic technique and fight anxiety.
That said, let us now focus on the 4 powerful Pranayama techniques you should practice to keep anxiety away for good.
Pranayama Techniques to Fight Anxiety
Given below are 4 powerful techniques that can help you keep anxiety at arm’s length.
1. Ujjayi Pranayama
The other name for Ujjayi Pranayama is oceanic breath. It is a slow and controlled breathing that warms your body. This is an extremely relaxing yogic breathing technique.
Steps for Practice
- Breath in and out through your nose.
- Maintain a slight constriction in the back of your throat.
Note: Breath as if you were whispering or sighing. It slows down the movement of air in your throat and creates a warm sensation.
2. Chandra Bhedana Pranayama
The other name of Chandra Bhedana is moon-piercing breath. In this Pranayama technique you obstruct the right nostril. Then you inhale and exhale through the left nostril – also known as moon channel.
Steps to Practice
- Rest your right thumb on your right nostril.
- Take a full and deep breath.
- Press your thumb to close off the right nostril.
- Inhale and exhale through your left nostril.
Doing the Chandra Bhedana stimulates your parasympathetic. It also helps you connect with lunar and solar side.
3. Sheetali Pranayama
The meaning of the word Sheetali is cooling. This Pranayama technique helps cool your breath, body, and mind. Sheetali Pranayama requires you to roll the tongue for practice. Doing so slows down the flow of air you inhale and exhale from your body. It creates a soothing effect on your nervous system.
Steps to Practice
- Open your mouth. Stick out your tongue out.
- Fold the edges of your tongue over themselves to create a “rolled” shape.
- Now imagine a hole within your tongue as a straw. Breathe air in and out through this straw-like shape made with your tongue.
- Breathe slowly and mindfully in this way.
Enroll in a certified Rishikesh retreat center to learn and practice this yogic breathing under guidance of experienced Pranayama teachers.
4. Sheetkari Pranayama
Sheetkari Pranayama is the best yogic breathing technique. This produces a hissing sound and offers your body and mind with a cooling effect. Sheetkari helps you slow down and breath deeply. This has a positive effect on your nervous system.
Steps to Practice
- Close your mouth. Draw your teeth closer to touch.
- Keep your teeth together. Open your lips.
- Breathe in and out slowly with a hissing sound.
The Power of Pranyama in Reducing Anxiety
Even if you do not beleive in the existence of sacred life-force energy, Pranayama has a deeper impact on your physical and psychological health. You should sign with the best yoga certification to learn this deep breathing technique from the experts.
Want to get rid of anxious thoughts and enjoy every day? Sign in on for the best yoga schools to learn and practice the yogic breathing technique of Pranayama.